Do I Need To Use Protein Supplements
Protein supplements are marketed to help promote muscle growth, weight loss, boost energy, and enhance physical performance. Available as powders, shakes, bars, capsules, they are often seen as a convenient way to get more protein. However, most people already eat plenty of protein so it is not necessary to add in supplemental protein.
If you do need to up your protein, introducing protein foods into the diet as snacks or adding to normal meals is the best way to start. The benefit of getting protein from whole-food sources such as fish, eggs, lean poultry and meats, tofu, beans, dairy, nuts, and seeds rather than a powder, is these protein rich foods naturally contain the fibre, vitamin and minerals you need to keep healthy.
If you do decide to take protein supplements, the key thing to remember is the word supplement. They are meant to supplement a balanced diet not replace it. They may also come with added oils and sugars, which can mean more calories and potential weight gain. So read the label to make sure you know what you are taking.
How Much Protein Should I Be Eating For Weight Loss
Protein is an important macronutrient that is involved in nearly all bodily functions and processes. Want to take things up a notch? However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreperhaps as much as double.
Add Comment. Learn which carb sources are best and how you can easily measure them losx using a scale! The examples provided above do not constitute an exhaustive list of high protein or complete protein foods. Assessment of protein requirement in octogenarian women with use of the indicator amino acid oxidation technique.
A common wlc products for gaining muscle is 1 gram of protein per pound 2. If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein. When cutting calories to shed pounds, you will lose a combination of fat and muscle weight, but your goal should be to lose more fat than muscle. The fact that a high-protein diet can help you lose weight might seem a little counterintuitive, especially since many high-protein foods are often more calorie-dense than many high-carb foods, like fruits and veggies. Your body uses the amino acids in protein to build lean muscle, which not only makes you stronger and more toned but also burns calories even when you’re not active.
What Are The Best Ways To Get It
Protein comes in lots of different forms. Reach for healthy, low-fat sources. Steer clear of saturated fats and highly processed options. Try to eat it throughout the day instead of cramming it into one meal. Keep up your fruit and veggie portions to get plenty of vitamins, minerals, and fiber.
Genetics Home Reference: What are proteins and what do they do?
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The FEBS Journal: Mechanisms regulating skeletal muscle growth and atrophy.
Sports Medicine: A brief review of critical processes in exercise-induced muscular hypertrophy.
Journal of the American College of Nutrition: Dietary protein: an essential nutrient for bone health.
Pharmacology, Biochemistry, and Behavior: Food Craving and Food Addiction: A Critical Review of the Evidence From a Biopsychosocial Perspective.
Obesity: The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men.
The British Journal of Nutrition: Presence or absence of carbohydrates and the proportion of fat in a high-protein diet affect appetite suppression but not energy expenditure in normal-weight human subjects fed in energy balance, Amino acids and immune function.
PLoS One: Dietary protein and blood pressure: a systematic review.
JAMA: Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids.
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What Is Protein And Why Do I Need It
Protein is considered the building block of life and is found in every cell of the body.
Protein is made up of amino acids that are attached to one another in long chains. There are 20 different kinds of amino acids, and the sequence in which the different amino acids are arranged helps determine the role of that particular protein.
Proteins play a role in:
- Transporting molecules throughout the body
- Helping repair cells and make new ones
- Protecting the body from viruses and bacteria
- Promoting proper growth and development in children, teenagers, and pregnant women
Without filling your diet with appropriate amounts of protein, you run the risk of missing out on those key functions. Eventually, that could lead to problems, such as a loss of muscle mass, failure to grow, weakened functioning of the heart and lungs, and even early death.
Why You Should Eat Protein
Protein deficiency syndromes are a leading cause of death in children under five in poor, underdeveloped countries. Protein deficiency can cause swelling, fatigue, skin problems, irritability, muscle wasting, and eventual death from infection. A severe form of protein malnutrition is called kwashiorkor. This is characterized by potbelly stomachs relating to an imbalance of osmotic solutions. You can see an example pictured to the right. The long-term health consequences of high-protein diets have not been adequately studied. As with any nutrient, protein must be eaten in proper amounts. Moderation and variety are key strategies for achieving a healthy diet and need to be considered when optimizing protein intake. Eat proteins in moderation, at least 10 percent of the calories you take in and not more than 35 percent. A simple calculation for protein intake is to take your weight in kilograms and multiply it by 0.8 to get the total grams of protein needed for a normal healthy adult each day based on the RDA. For example, if you weigh 165 lbs, we can convert it to kg by dividing by 2.2 165 lbs / 2.2= 75 kg. If you weigh 75 kg and protein recommendations are 0.8 g/kg, we can do the math 75 kg x 0.8 = 60 g of protein per day based on recommendations. Too little protein impairs bodily functions, and too much may lead to chronic disease. Protein deficiency is not a concern for most Americans as protein consumption is typically greater than need on a daily basis.
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Can You Eat Too Much Protein
A protein-heavy diet comes with certain considerations, however. First, not everyone needs more protein the standard American diet contains enough as it is, says Majumdar. And it’s helpful to check with your doctor or a registered dietitian before drastically increasing your protein intake, since it’s not ideal for people with certain medical conditions. “Some individuals should not drive up their protein intake a lot, such as somebody with liver disease or kidney disease, or a fairly advanced type 2 diabetes,” says Fujioka. “Those individuals have to be very careful.”
Beyond that, one of the biggest concerns is that animal , such as beef and pork, can come with saturated fat. And a high intake of saturated fat can increase your risk for heart disease, as well as weight gain. “If you see a lot of fat, particularly saturated fats, you can run into problems,”says Fujioka. “Protein, unfortunately, oftentimes comes with a lot of fat, and so patients really do want to pick either better fat sources or leaner forms of protein.” He’s a fan of chicken and fish, tofu, eggs, and rice and beansa pairing, he says, that will “get you all of the essential amino acids.”
Protein And Food Allergies: What To Know
Food allergies occur when the bodys immune system attacks certain food proteins. Your body will fight back by making its own proteins, called IgE antibodies, or immunoglobulin E. If you have an allergy to a certain protein, the next time you eat or drink something containing that protein, youll experience an allergic reaction, such as itchiness or trouble breathing.
Many of the most common food allergies are associated with foods that are high in protein, such as eggs, peanuts, tree nuts, and fish.
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Vital Proteins Collagen Whey Protein
Containing an excellent 25 grams of protein per serving and a healthy dose of collagen the mineral and nutrient-rich protein powder are one of our favorites on the list. Other ingredients include hyaluronic acid, placed in it for joint health. Vital Proteins is perfect for people looking for a high-quality product that will build muscle, keep you full, and provide you with extra benefits like keeping you full.
The company that manufactures it has an excellent reputation in the industry, with reviews almost always positive. It is formulated mainly for athletes and high-performing individuals who want a healthy option. With Vital Proteins Collagen Whey Protein, youll be able to lose weight, get stronger, and improve overall health for only $44 a tub.
Other Helpful Tips For Weight Loss
As previously mentioned, supplements like protein are just one element of losing weight. Successfully losing fat, building muscle or changing your body in any way requires a comprehensive plan that addresses your activity level as well as your food consumption.
Here are a few other tips to ensure your weight loss plan is a holistic one:
It may be helpful to choose a specific diet program like low-fat or low-carb eating, but you are also free to incorporate elements from multiple programs. The key is to find a weight loss plan that works for your unique lifestyle, experience level and dietary preferences while allowing you to maintain sufficient energy expenditure for fat loss.
What Happens If You Eat Too Much Protein
There is insufficient evidence to establish a threshold for protein intake and EFSA have stated that a protein intake of twice the DRV is still considered safe under normal conditions.1For individuals with kidney disease excessive protein can be an issue and these individuals should consult a registered dietitian or general practitioner before increasing protein levels.
Can Protein Help You Lose Weight
Increasing your protein intake beyond that might be helpful for those looking to shed some pounds as long as it does not mean excess calories. “It can help with weight in that it can balance satiety, or our fullness factor,” says Melissa Majumdar, M.S., a registered dietitian at Emory University Hospital and a spokesperson for the Academy of Nutrition and Dietetics. While calorie restriction is typically required for weight loss, loading up on protein-rich foods can help you feel satisfied even within those caloric constraints.
This relates to hormones, which can trigger the body’s cues for both hunger and fullness. “When we eat a meal and it gets into our small intestines, we release hormones to tell us to stop eatingand protein is the best at ,” explains Fujioka. To be specific, protein is better as a satiety signal than its fellow macronutrients, fat and carbohydrates.
Moreover, that fullness factor isn’t fleeting. “Studies show that it’s both with a single mealso if your meal contained protein, then it would create more fullnessbut also a 24-hour period,” says Majumdar. “So, over the course of the day, if there was more protein incorporated, that can control hunger better.”
Then there’s the fact that protein is a key player for creating muscle mass. “Whenever we lose weight, we naturally lose some of our lean muscle mass, and protein can help preserve that,” says Majumdar.
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Does Protein Powder Help Gain Weight
Protein is a hot commodity in the world of fitness for several reasons: It helps keep muscles strong, repairs cells and tissues, serves as the building blocks of hormones, plays a role in immune system response, and so much more.
Many folks also turn to protein specifically, protein powder when trying to drop weight because the essential nutrient is typically low in calories and can keep hunger pangs at bay.
But what if youre looking to use protein powder to pack on a few pounds rather than lose them, can the nutritional superstar help with that, too? Well tell you.
Read on as we explore protein powder to discover if the popular fitness staple is right for you and your goals. Are you ready?
Lets dive in!
How Does Protein Help Build Muscle
Now lets answer the question: how does protein help build muscle? As you learned above, amino acids provide the structural building blocks for all tissues in the body including muscles.
When the proper stimulus is applied through exercise , protein will then be called into play to rebuild the muscles that have been broken down through exercise and help build them back up so they are stronger than they were before.
When you have an abundance of calories in your diet, your body can use the proteins to build more muscle tissue on top of what you already have.
Now, one mistake many people is thinking that the more protein they take in, the more muscle they will build. Some believe that there is an endless amount of muscle to be built and its just dependent on how much protein you consume.
This leads to them taking in astronomically high amounts of protein on a day to day basis, to the tune of 250 grams of protein or more. With the advent of protein powder supplements, achieving this level of protein intake is not that challenging not nearly as challenging as it would be if you tried to eat eight chicken breasts each day.
The fact is the body can only build so much muscle in any given day assuming you are supplying it with the right workout session. If you take in more protein beyond what it needs, that protein will just be used as energy or converted to body fat.
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How To Calculate Your Recommended Protein Intake
The Recommended Dietary Allowance is 0.8 grams of protein per kilogram of body weight. To maintain nutritional balance, the U.S. Department of Agriculture’s MyPlate guidelines recommends protein make up about a quarter of your plate.
To calculate the target number of grams of protein you should eat each day, take your body weight in pounds and multiply it by 0.36. The result should get you within the recommendation to source 10 to 35 percent of your daily total calories from protein. Usually that means having some kind of dairy at each meal plus a piece of meat the size of a deck of cards thats 3 ounces or the equivalent amount of plant-based protein at lunch and dinner.
Keep in mind that these recommendations may change depending on age and health. The recommendation changes for athletes, too. People who exercise frequently or are training for a race need to increase their protein intake to between 1.1 and 1.7 g per kg of body weight daily. Anything over 2 g per kg of weight is considered excessive.
How Much Protein Is Needed Daily
With so many important functions that you may not have known about, you may wonder how much protein is needed daily to keep your body working properly.
Well, according to the Recommended Dietary Allowance, the average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so an adult who weighs 165 pounds would need roughly 60 grams of dietary protein per day.
On the other hand, if youre an athlete, experts suggest that you need more protein roughly 1.2 to 2.0 grams of protein per kilogram of body weight per day.
Since so many delicious foods contain protein, hitting your daily protein target through a healthy diet is relatively simple.
However, sometimes finding the time to meal prep or even sit down to enjoy a meal proves to be a challenge, making it very difficult to nourish your body with the protein it needs to function at its best. This is where a quality protein powder like our Precision ISO Protein can come to the rescue!
Made with pasture-fed whey, this GMO-free formula provides 27+ grams of premium quality protein in every scoop, making it easier than ever to hit your daily macros. Plus, it tastes absolutely amazing whats not to love?
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Why Protein Is Good For Your Skin
Have you ever wondered if protein is good for your skin? For the record it is, especially if you plan on rebuilding healthy skin.
And one thing that Ive found working with clients is that many people arent eating enough protein.
In fact, most people are quite surprised to discover just how low their protein intake is!
This macronutrient is critical not just for building healthy new tissue, but for many other things in your body.
In this episode, Im going to share with you why protein intake is so important and answer all of the questions you have about it!
- Why protein is good to stop skin rashes
- Animal vs Plant protein which is better?
- Why you cant just use collagen
- How to figure out how much protein you eat now
- Recommended protein intake for chronic skin rashes
- Suggestions of healthy protein sources
How The Body Typically Uses Protein
As part of every cell, protein plays a major role in the growth of skin and muscles, as well as the development of hormones and enzymes.1 These are just a few of the reasons why protein is so important.
- Supports Body Development And Recovery: Protein is always essential, but there are times where its even more vital to good health during infancy and throughout childhood and the teenage years. Women have more of a need when theyre pregnant or theyre breastfeeding. When someone is feeling ill, or recovering from a surgical procedure or an injury, protein helps with the healing process.
- Helps Maintain Proper Fluids Balance: Proteins in the blood keep fluids where they need to be. If the body doesnt get enough, these fluids will get pushed from the blood vessels into areas between cells, leading to swelling.
- Supports Hormone And Enzyme Development: Proteins help form hormones and enzymes. Both are critical in helping support major body functions, including cell function and the overall workings of the nervous system and the brain.2
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