Whether weight loss is your goal or not, we bet you’ve considered the power of protein and whether a protein supplement can help you achieve your goals.
We get it; time is of the essence, and quick fixes (like protein supplements) are simple, convenient, and ready to go. But are they really necessary? We’ll help you answer that question in this article.
What is protein?
Protein is one of three macronutrients (along with carbohydrates and fat) that are necessary to keep your body functioning well (1). Protein is found in nearly every cell in your body! Supporting muscle growth may be its claim to fame, but protein also plays a vital role in hormone regulation and enzymes that control metabolism, among other things (2).
Protein comes in many natural food forms. If you follow a varied, whole-food diet, your protein needs are likely to be met through food alone. After all, protein is found in both animal and plant foods, from chicken and lean beef to eggs, cheese, and beans, nuts, and seeds (3).
However, if you have specific health goals, such as building muscle or losing weight, adding a protein supplement may be helpful.
interesting facts: American MyFitnessPal users who want to lose weight get 24% of their calories from protein.
Natural Protein Sources: Do you get enough protein from food?
While the protein trend is strong, most Americans meet their needs through a variety of protein sources in their diet (2, 4). Many foods you eat contain some protein(3).
You might think of traditional whole-food protein sources like chicken, lean beef, and dairy, but that doesn’t mean you can’t meet your protein needs with a plant-based diet (3).
Here’s a quick review of natural food sources of protein (3):
Animal protein(3):
- Lean meat: chicken, pork, turkey, beef, lamb
- Dairy products: cheese, milk, yogurt, cheese
- Egg
Plant-based protein(3):
- beans and lentils
- Nuts and seeds
- whole grains
- nutritional yeast
- Soy foods: tofu, tempeh, edamame
The benefit of including a variety of whole-food protein sources to meet your goals is that they also provide essential nutrients (3). While plant-based protein options tend to be higher in dietary fiber (an important nutrient that most Americans don’t get enough of), animal-based protein sources often provide more minerals such as iron, choline, and zinc (3, 7).
This doesn’t mean one is better than the other. Instead, think of it as an invitation to choose a variety of proteins in your diet. This will help balance your total nutritional needs for the day, depending on the protein you choose.
About the experts:
Liz Shaw MS, RDN, CPT is a nutrition expert, four-time cookbook author, freelance writer, and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of an American nutrition communications and consulting company.
Emily Sullivan, RD Is the food information manager for MyFitnessPal. She earned her bachelor’s degree and completed a dietetic internship at The Ohio State University and a culinary arts degree from Johnson and Wills University.
How much protein do you really need?
Protein needs vary from person to person, meaning your specific age, gender, fitness level, and lifestyle all come into play (3). With this in mind, protein intake recommendations are based on the Recommended Dietary Allowance, or RDA, which covers the basic needs of healthy people to prevent muscle loss (5).
On average, most adults require about 0.8 grams per kilogram of body weight (or about 0.36 grams per pound) (5). Remember, this doesn’t tell you anything about your movement.
Recommended daily protein intake based on gender and age (5)
For men
- 14-18 years old: 52 grams/kg body weight per day
- Over 18 years old: 56 g/kg body weight per day
for women
- 14-18 years old: 46 grams/kg body weight per day
- Over 18 years old: 46 g/kg body weight per day
Keep in mind that these ranges do not take into account exercise or specific weight goals. Recommended dietary protein for an active population is closer to 1.4 to 2 grams per kilogram of body weight (or approximately 0.6-1 g/lb) (8). A 150-pound person may need about 95 to 136 grams of protein per day if he is active.
If math isn’t your strong suit, don’t worry. Check out the MyFitnessPal Macro Calculator to get a better idea of what your personal protein goals might be. When you sign up, the app also automatically gives you protein recommendations based on your age, gender, goals and activity level.
Protein Supplements for Muscle Growth: Do They Help?
Protein supports overall body health (2). First, protein supports muscle recovery after exercise (9). This helps repair and rebuild muscle, promoting lean muscle growth (9).
But that’s not all the benefits of protein. It is also critical for wound healing and recovery from surgery (10). While post-surgery recovery is tightly controlled by your medical team down to the gram, when doing resistance training, protein recommendations are often expressed as looser ranges (8).
For example, consuming 0.25 grams of protein per kilogram of body weight (approximately 20 to 40 grams of protein) immediately after strength training can help optimize performance and recovery (8).
This amount can easily be achieved with simple protein-rich foods. 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 omelette made with 2 large whole eggs and 2 large egg whites ( 11 , 12 , 13 ).
Most sports nutritionists recommend getting a high-quality protein source within the first 30 to 60 minutes after exercise (8). Whole food protein sources, like Greek yogurt, aren’t always convenient when exercising on the go. This is where protein supplements come into play, helping your muscles grow when you’re pressed for time.
The protein supplement market is booming, with powders, protein bars, shakes and even chips available in stores. It’s important to do your homework and choose a brand based on ingredient quality and body tolerance. For example, some sugar substitutes used in protein supplements may cause gastrointestinal upset.
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Protein supplements for weight loss: Do they work?
Protein also increases feelings of satiety, also known as satiety. This means that when you get enough protein at meals and snacks, you’re less likely to mindlessly chew. A high-protein diet can actually help reduce fat while preserving fat-free mass on a lower-calorie diet (14).
Since protein supplements for weight loss, such as shakes and bars, are often high in protein, they may come in handy. They are a compact, calorie-controlled option. However, it is important to read the ingredients. Some brands add a lot of sugar and/or oil, adding calories but very little solid nutrition. Over time, this may make your weight loss goals more challenging (14). Consider adding one of these 9 nutritionist-reviewed protein bars to your cart.
but only Eating high-protein bars won’t produce the long-term results you may want. Choose a variety of whole foods, such as lean meats or legumes, fresh fruits and vegetables, and whole grains, combined with high-quality protein supplements only when necessary (3).
On average, U.S. MyFitnessPal users with weight loss goals consume approximately 24% of their calories from protein. Since 1 gram of protein contains 4 calories, a member consuming 1,400 calories per day with the goal of losing weight will receive an average of 83 grams of protein.
Too much of a good thing: Are protein supplements harmful?
While protein is necessary, too much of it can also be bad for your health (15).
Eating too much protein can negatively impact metabolism and intestinal comfort, especially when combined with an unbalanced diet (15). For example, consuming too much protein from processed foods, such as energy bars and protein supplements like chips, may cause you to exceed your calorie goal for the day.
Additionally, consuming too much animal protein may cause some people to develop kidney stones, a serious condition that can land you in the hospital (15).
And then there’s the elephant in the room – saturated fat and heart health. The saturated fat content of certain protein sources may also increase the risk of cardiovascular problems and colon cancer (15).
When it comes to protein supplements, many products are often made with sugar substitutes, such as non-nutritive sweeteners like sucralose. These sugar substitutes have a big impact on gut health. They can cause side effects such as digestive discomfort, bloating, constipation, and diarrhea (16).
If you’re wondering how much protein is actually “too much”, read on.
Final Thoughts: Do you need a protein supplement to achieve your goals?
Most U.S. adults meet recommended protein needs through a balanced diet and therefore do not require protein supplements (2, 4). Having said that, everyone is unique.
People who work out regularly and have muscle growth or weight loss goals may benefit from some protein supplements (8). After all, it does provide a quick source of nutrients after exercise.
Keep in mind that these supplements should be used to increase protein intake and not to routinely replace whole food protein sources. Not all protein supplements are created equal, so choose the brand that best suits your personal health goals and is best tolerated (you don’t want to feel bloated throughout your workout!)
Start tracking your current protein intake with MyFitnessPal today. This will help you evaluate whether a protein supplement can help you achieve your fitness and weight loss goals faster.
How MyFitnessPal can help
When you set up your MyFitnessPal account, you’ll need to provide some information. Think: age, gender, activity level, and goals. We use this information to provide you with customized macro and protein daily goal recommendations.
As you record your meals and snacks, you can see how close you are to your protein goal and make adjustments (or pull back!) as needed.
After Protein Supplements: Do You Need Them? First appeared on MyFitnessPal Blog.
