Protein Supplements: Do you need them?

Whether you want to lose weight or not, we’re willing to bet that you’ve thought about the power of protein and whether protein supplements can help you achieve your goals.

We are getting it; time is tight and quick to prepare, like a protein supplement, it is easy, convenient, and ready to go when you are. But, are they really necessary? We will help you answer this question in this section.

What is Protein?

Protein is one of the three macronutrients (along with food and fat) that are essential for your body to function properly.1). Proteins affect literally every cell in your body! Helping muscle growth may be its claim to fame, but protein also plays an important role in the regulation of hormones and enzymes that regulate your metabolism and more (2).

Protein comes in many forms of food. If you follow a variety of saturated, whole foods, your protein needs are met by your diet alone. In addition, protein is found in animal and plant foods, from chicken and lean beef to eggs and cottage cheese and beans, nuts, and seeds (3).

But, if you have specific health goals, such as gaining muscle or losing weight, adding more protein to your diet can be helpful.

Real fun: MyFitnessPal users in the United States who want to lose weight get 24% of their calories from protein.

Natural Protein: Can You Get Enough From Food?

Although protein is powerful, most Americans are meeting their needs from a variety of protein sources in the diet.2, 4). Most of the foods you eat contain protein (3).

All kinds of protein foods like chicken, lean beef, and dairy foods may come to mind, but that doesn’t mean you can’t meet your protein needs. especially plant-based foods (3).

Here is a quick overview of natural protein foods (3):

Animal-Based Protein (3):

• Lean foods: chicken, pork, turkey, beef, lamb
• Dairy products: cottage cheese, milk, yogurt, cheese
• Eggs

Plant-Based Proteins (3):

• Beans and lentils
• Nuts and seeds
• Whole grains
• Nutritional yeast
• Soy foods: tofu, tempeh, and edamame

The advantage of combining different types of protein foods to meet your goals is that they also provide essential nutrients (3). Although plant-based protein is the most abundant in the diet, an important nutrient that many Americans are not getting enough of, animal-based protein often provides high levels of minerals, such as iron, choline, and zinc.3, 7).

This does not mean that one is better than the other. Instead, think of it as inviting you to eat a variety of proteins in your diet. This will help you balance all your nutritional needs for the day based on your protein choices.

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About Professionals:

Liz Shaw MS, RDN, CPT is a nutritionist, four-time cookbook author, freelance writer, and early pioneer in fertility nutrition. He is the president and owner of a USA-based nutrition and consulting company.

Emily Sullivan, RD is a food data keeper at MyFitnessPal. He earned a bachelor’s degree and completed his culinary studies at The Ohio State University, and earned a culinary arts degree from Johnson and Wales University.

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How Much Protein Do You Need?

Protein needs are individual, meaning your specific age, gender, fitness level and lifestyle will depend3). With this in mind, protein recommendations are based on the Recommended Dietary Allowance, or RDA for short, which covers the requirements of a healthy person to avoid muscle loss (5).

On average, most adults need about 0.8 grams per kilogram of body weight (or about 0.36 grams per pound) (5). Remember that this does not count your workouts.

RDA of Protein by Gender & Age (5)

For Men

• 14-18 years: 52 g/kg body weight per day
• 18+ years: 56 g/kg body weight per day

For Women

• 14-18 years: 46 g/kg body weight per day
• 18+ years: 46 g/kg body weight per day

Remember, this does not involve exercise or specific weight loss goals. The recommended amount of protein for people who exercise is around 1.4 to 2 grams per kilogram of body weight (or about 0.6-1 gram/pound).8). Someone who weighs 150 pounds needs about 95 to 136 grams of protein per day if they exercise.

If math doesn’t suit you, don’t worry. Look at the MyFitnessPal Macro Calculator so you know exactly what your protein goals might be. The app also gives you a protein recommendation after you sign up based on your age, sex, goal, and activity.

Protein Supplements for Muscle Growth: Do They Help?

Protein helps the body maintain good health (2). First, protein helps muscle recovery after exercise (9). This helps repair and rebuild muscle to promote lean muscle growth (9).

But, not all bodybuilding products are good. It is also important for wound healing and organ healing, (10). Although recovery after surgery is strictly controlled by your medical team down to the gram, when it comes to exercise, protein recommendations are often described as relaxed (8).

For example, aiming for 0.25 grams of protein / kilogram of body weight immediately after exercise, which is about 20 to 40 grams of protein, helps to improve performance and recovery.8).

Simple foods rich in protein can increase the amount. For example, a 150-pound woman needs about 17 grams of protein after exercise, which you can get through 1 cup of Greek yogurt or an egg omelet made with 2 large eggs and 2 egg whites.11, 12, 13).

Many sports nutritionists recommend consuming a good source of protein within 30 to 60 minutes after exercise (8). Whole-food protein bars, like Greek yogurt, aren’t always ideal for on-the-go workouts. That’s right protein supplements come into the game and you can support the growth of your muscles when you are fit on time.

The protein supplement market is growing, and flour, metals, shakeand even store-bought chips. It is important to do your homework and choose a brand based on their type of ingredients and your body’s tolerance. For example, some of the sugars used in protein supplements can cause digestive problems.

Protein Supplements for Weight Loss: Do They Work?

Protein also increases satiety, also known as the fullness factor. This means you can’t overeat while eating enough protein at meals and snacks. A high-protein diet can support fat loss and maintain lean mass on a low-calorie diet (14).

Since weight loss proteins, such as shakes and bars, are often high in protein, they can be helpful. It’s a combination, calorie-controlled option. But, it is important to read the ingredients. Some brands are high in added sugar and/or fat, adding more calories but less calories. Over time, this can make your weight loss goal even more difficult (14). Consider adding one of these 9 bars reviewed by nutritionists your shopping cart.

But only climbing on high protein levels may not produce the long-term results you are hoping for. Choose a variety of foods such as lean meats or beans, fresh fruits and vegetables, and whole grains, including high-protein foods only when needed (3).

Approximately, MyFitnessPal users in the United States with the goal of losing weight consume about 24% of their calories from protein. Since 1 gram of protein contains 4 calories, a member who eats 1400 calories a day with the goal of losing weight is getting about 83 grams of protein.

Best Of: Can Protein Supplements Be Dangerous?

Although protein is important, too much of it may not be good for your health (15).

Consuming too much protein can disrupt metabolism and comfort the gut, especially when combined with unhealthy foods (15). For example, eating more protein from processed foods such as protein bars and chips can cause you to exceed your calorie goal for the day.

In addition, eating more animal protein than you need can lead to kidney stones in some people, a serious problem that can put you in the hospital (15).

And then there’s the elephant in the room—saturated fat and heart health. Too much fat from other protein sources may also come with a higher risk of heart disease and colon cancer (15).

When it comes to protein foods, most products are often made with other forms of sugar, such as unhealthy sweeteners like sucralose. Some of these sugar options have a major impact on gut health. They can cause other side effects such as abdominal discomfort, bloating, constipation, and diarrhea (16).

If you are wondering how much protein is “too much”, find out this depth. 

Final Thoughts: Do You Need Protein Supplements for Your Goals?

Most American adults are meeting their recommended protein needs through a balanced diet, making protein intake unnecessary (2, 4). That being said, everyone is unique.

People who exercise regularly and have goals for muscle growth or weight loss may benefit from protein supplements (8). Besides, it provides a quick source of nutrients after your workout.

Keep in mind that these supplements should be used to supplement protein intake, not to replace all protein intake. Not all protein bars are created equal, so choose the type that works best for your health goals and that you can afford (you don’t want to feel like you’re working out your entire body!)

Get started today by using it MyFitnessPal to follow what you have eaten now. This will help you determine if a protein supplement can help you achieve your fitness and weight loss goals quickly.

A note Protein Supplements: Do You Need Them? appeared for the first time MyFitnessPal Blog.

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