Summary of this blog
Proteins are indispensable for everyone, not just strength athletes, as they play a crucial role in building and repairing cells and tissues in the human body. Comprising various amino acids, proteins are essential for numerous bodily processes, and humans cannot survive without them.
Every individual requires protein to ensure the proper functioning of bodily processes. Amino acids, the building blocks of proteins, are responsible for various functions such as structural support, transportation of fats and oxygen, material storage, enabling movement, and blood clotting.
The recommended daily protein intake, according to the German Nutrition Society, is 0.8g per kilogram of body weight. Essential proteins, which the body cannot produce, include leucine, isoleucine, threonine, methionine, lysine, phenylalanine, valine, and tryptophan. While a normal diet usually fulfills this requirement, those aiming for muscle building or weight loss may deviate from these recommendations.
For muscle building, an intake of 2g to 2.5g of protein per kilogram of body weight per day is often recommended. However, opinions on this vary, with some suggesting up to 3g per kilogram.
During weight loss, protein intake varies depending on the type of diet, with a general recommendation ranging from 1g to 1.5g per day. A balance of macronutrients is crucial during weight loss.
Proteins can be obtained from various sources, including animal and plant-based foods, as well as supplements like protein shakes and bars. Animal proteins, found in foods such as meat, fish, eggs, and dairy, offer high-quality protein. Plant-based proteins, present in items like almonds, oats, and lentils, can adequately meet protein requirements for those on a purely plant-based diet.
Protein supplements, such as shakes and bars, are available but are not necessary if sufficient protein is obtained from regular meals. Quality matters in supplements, and more expensive branded products are often better in terms of composition and nutritional value.
In conclusion, proteins are vital for everyone, and the right balance is essential for various bodily functions, whether aiming for muscle building, weight loss, or overall health.
End of summary
Many individuals mistakenly believe that protein does not play a significant role and should only be consumed by those involved in strength training. In reality, proteins are of essential importance for every person, as they contribute to the construction and repair of cells and tissues in the human body.
The building blocks of proteins consist of several interconnected amino acids, which are involved in various processes within the body.
Note
The absence of proteins would render human survival impossible!
Why are proteins needed?
As previously explained, every individual requires proteins to ensure that specific processes in the body proceed smoothly. The following table outlines the amino acids responsible for various processes:
How much protein do people need?
It is advisable to consume foods with a high protein content on a daily basis. The body requires a total of 20 different amino acids, of which eight cannot be independently produced and are therefore known as essential proteins. This group includes leucine, isoleucine, threonine, methionine, lysine, phenylalanine, valine, and tryptophan. Not all proteins are the same, as the composition of amino acids determines the characteristics of a specific protein.
The German Society for Nutrition recommends a daily protein intake of 0.8g per kilogram of body weight. Gender does not play a role in this recommendation. For example, if you weigh 70kg, your daily protein intake according to the DGE should be 70 * 0.8 grams, equivalent to 56g of protein. Although this may seem like a lot at first, after tracking for a few days, it is often revealed that this value is easily achieved through normal nutrition. Proteins are found in a variety of foods, including meat, fish, eggs, milk, cheese, whole grain bread, legumes, grains, and nuts. Further information on this can be found in the section "Various Ways of Protein Intake." However, it is important to note that this recommendation should be reconsidered if the goal is muscle building or fat loss!
The optimal amount of protein for muscle building
There is a lack of consensus on the viewpoints regarding this matter. On the World Wide Web, one can come across a plethora of diverse information, ranging from 1.3g to 1.8g up to 3g per kilogram of body weight per day.
The prevailing opinion suggests a daily protein intake of 2g to 2.5g per kilogram of body weight for the purpose of muscle building. Thus, nothing should hinder a successful muscle-building phase.
To illustrate this, let's assume once again that your weight is 70kg. For muscle building, a daily protein intake of 140g to 175g is recommended, as 70 * 2 = 140 and 70 * 2.5 = 175g.
For more detailed information on this topic, you can find it here: What is the optimal amount of protein for athletes?
The quantity of protein during weight loss
In the context of weight loss, there is no fixed guideline to rely on. This significantly depends on the type of diet applied and its nature. For instance, in a low-carb diet, an increased need for protein arises, as the omitted carbohydrates should not be exclusively replaced by fats.
Generally, it is advised to reduce protein intake when aiming for weight loss. The range for both men and women is approximately between 1g and 1.5g of protein per day. However, these values should not be viewed dogmatically. What is much more crucial is maintaining the correct balance of macronutrients.
Tip
Are you looking to lose weight while preserving muscle mass? Then stick to a protein quantity of 2g per kilogram of body weight!
Proteins satiate and stabilize blood sugar levels, further facilitating the weight loss process.
Possible forms of protein intake
The intake of proteins can be achieved in various ways nowadays. In a broad sense, there are the "common foods" that provide animal or plant proteins. Alternatively, there are protein-rich dietary supplements such as protein shakes, protein bars, and much more.
Proteins from Foods
Animal Proteins
This source of proteins is highly advantageous and stands out due to its easier assimilation by the human organism. Additionally, all animal-based foods provide a substantial amount of proteins, with poultry, turkey, and beef being particularly healthy contributors. Dairy products like cheese and yogurt generally have a lower protein content. A notable benefit of fish is that, along with being a rich source of protein, it also delivers healthy omega-3 fatty acids.
The subsequent table presents an overview of various animal-based foods with their protein content per 100g.
Vegetable proteins
Some are not aware of the high protein content that can be present in plant-based foods. However, upon careful examination of the table below, it becomes evident that achieving adequate protein intake is indeed achievable even with a purely plant-based diet.
Focus on Protein Supplements
No one is dependent on supplements!
As the name suggests, they serve only as a supplement. Therefore, someone who knows exactly how much protein they need and can easily obtain that amount through regular food consumption does not need to resort to protein-rich supplements such as protein powder, protein porridge, or other protein snacks. Nevertheless, dietary supplements also have their own advantages.
Protein shakes
Beverages with an exceptionally high protein content are labeled as protein or protein shakes. They are often consumed before or after strength training to provide the body with an adequate amount of protein.
Protein-rich drinks are not exclusively suitable for strength athletes. They are also advisable for those who want to lose weight or engage in fitness as a hobby to build muscle.
Many manufacturers offer a variety of protein powders. In addition to the usual whey concentrates and whey isolates, there are also special protein powders designed for diets. Furthermore, specific plant-based protein varieties, which are vegan, are no longer uncommon today.
Here are some popular protein powders listed as examples:
Protein-rich bars, cookies and other supplements
Beyond the "typical dietary supplement" of protein powder, there are now numerous alternatives available. The advantages will be explained in the upcoming section.
You can find a selection of popular snacks with high protein content in the following table:
Benefits of supplements
Protein shakes provide the body with a quick and easy supply of pure protein. Common protein powder contains 75-80g of protein per 100g. It contains hardly any carbohydrates and fats, which is rare in animal foods. Protein shakes are the ideal product, especially if you need to pay attention to the right balance of macronutrients.
After a workout, the muscles need an immediate supply of protein. It often takes 45-60 minutes to prepare a protein-rich meal. In contrast, a shake can be quickly mixed and consumed while still at the gym. Alternatively, you can opt for protein-rich snacks.
Quality characteristics and health risks
For optimal muscle building, a protein shake must have a good combination of amino acids. As mentioned in the chapter "How much protein does a person need," the body cannot produce eight amino acids on its own. Therefore, it is very beneficial if the shake provides these amino acids. However, many manufacturers do not pay attention to this and produce their powders from just a single type of protein. To offer the customer the best taste, sweeteners and flavors are often used. To impress with their appearance, colorings are also added. Most manufacturers seem to overlook that the quantity of various sweeteners such as aspartame can lead to headaches and dizziness. The amount of vitamins and minerals is also not healthy in certain quantities over an extended period. Also, note: There are no studies proving that protein powder damages the kidneys. If in doubt, you should have your kidney function regularly checked by a specialist.
Focus on Quality
As in all areas, you pay more for better quality when it comes to dietary supplements. Especially if you have intolerances to the "cheaper" alternatives, you should definitely use more expensive branded products. It has often been proven that cheap protein powders are adulterated.
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