Protein supplements: do you need them?

Whether weight loss is your goal or not, you’ve probably given some thought to the power of protein and whether protein supplements can help you reach your goal.

Understood. Time is limited, so fast-acting options like protein supplements are easy, convenient, and always ready to use. But are they really necessary? This article will help you answer this question.

What is protein?

Protein is one of the three macronutrients (along with carbohydrates and fats) that are essential for maintaining good body functions.1). Proteins are involved in literally every cell in your body. While supporting muscle growth may be its claim to fame, proteins also play an important role in enzymes that control things like hormone regulation and metabolism (2).

Protein comes in a variety of whole food forms. If you follow a varied, whole foods diet, your protein needs may be met through food alone. After all, protein is found in both animal and plant foods, from chicken and lean beef to eggs, cottage cheese, beans, nuts, and seeds (3).

However, if you have specific health goals, such as gaining muscle or losing weight, adding a protein supplement may help.

fun facts: my fitness pal US users looking to lose weight get 24% of their calories from protein.

Natural protein sources: Can you get enough from food?

While protein trends are strong, most Americans meet their needs from a variety of protein sources in their diets (2, 4). Many of the foods you eat contain protein (3).

Traditional whole food protein sources like chicken, lean beef, and dairy products may come to mind, but that doesn’t mean you can’t meet your protein needs from a primarily plant-based diet (3).

Here we briefly discuss natural food protein sources (3):

animal protein (3):

• Red meat: chicken, pork, turkey, beef, lamb
• Dairy products: cottage cheese, milk, yogurt, cheese
• egg

plant-based protein (3):

• beans and lentils
• nuts and seeds
• whole grain
• nutritional yeast
• Soybean foods: tofu, tempeh, edamame

The benefit of incorporating a variety of whole food protein sources to achieve your goals is that they can also provide essential nutrients (3). Plant-based protein options tend to be high in fiber, an important nutrient that most Americans don’t get enough of, while animal-based protein sources include iron, choline, zinc, and more. It often contains a lot of minerals (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 daily nutritional needs depending on your protein choices.

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About the experts:

Liz Shaw MS, RDN, CPT She is a nutrition expert, four-time cookbook author, freelance writer, and an early nutrition pioneer in the field of fertility nutrition. She is the president and owner of a US-based nutrition communications and consulting company.

Emily Sullivan, RD I’m the food data curator for MyFitnessPal. She earned her bachelor’s degree from The Ohio State University, completed an internship in nutrition, and earned a culinary arts degree from Johnson & Wales University.

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How much protein do you really need?

Protein requirements vary from person to person and are influenced by your specific age, gender, fitness level, and lifestyle (3). With this in mind, protein intake recommendations are based on the Recommended Dietary Allowance (RDA), which covers the essential needs of a healthy person to prevent 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). However, please note that this does not take training into account.

Protein RDA based on gender and age (5)

For men

• 14-18 years: 52g/kg body weight per day
• Over 18 years old: 56g per kg of body weight per day

For women

• 14-18 years: 46g per kg of body weight per day
• Over 18 years old: 46g per kg of body weight per day

Please note that these ranges do not take into account exercise volume or specific weight goals. The recommended dietary protein for people who exercise is close to 1.4 to 2 grams per kilogram of body weight (or approximately 0.6 to 1 gram/lb).8). If you’re 150 pounds and training, you probably need about 95 to 136 grams of protein per day.

If you’re not good at math, don’t worry. Take a peek at the MyFitnessPal macro calculator to better understand your personal protein goals. Also, once registered, the app automatically provides protein recommendations based on your age, gender, goals, and activity level.

Protein supplements for muscle growth: do they work?

Protein supports whole body health (2). First of all, protein supports muscle recovery after training (9). This helps repair and rebuild muscles and promotes lean muscle growth (9).

But protein isn’t the only good thing. It is also essential for wound healing and surgical recovery.10). While post-surgery recovery is strictly regulated down to the gram by the medical team, when it comes to resistance training, protein recommendations are typically expressed in a more moderate range (8).

For example, if you aim for 0.25 grams of protein per kilogram of body weight immediately after strength training, this equates to approximately 20 to 40 grams of protein and will help optimize performance and recovery.8).

You can easily reach that amount by consuming simple foods rich in protein. For example, a 150-pound woman needs about 17 grams of protein after a workout, which she can get from a cup of Greek yogurt or an omelet made with two large whole eggs and two large egg whites.11, 12, 13).

Most sports nutritionists recommend consuming a high-quality protein source within the first 30 to 60 minutes after training (8). Whole food protein sources like Greek yogurt aren’t always convenient if you’re working out on the go. This is where protein supplements come into play and can help with muscle growth when you don’t have much time.

The protein supplement market is booming, with powders, bars, shakes, and even chips available over the counter. It’s important to do your homework and choose a brand based on the quality of the ingredients and how your body will tolerate them. For example, some sugar substitutes used in protein supplements can cause tummy trouble.

Protein supplements for weight loss: do they work?

Protein also increases satiety, also known as the satiety factor. So if you’re getting enough protein in your meals and snacks, you’re less likely to binge. A high protein diet can actually help with fat loss while maintaining lean body mass with a low calorie diet (14).

Protein supplements for weight loss, such as shakes and bars, are often rich in protein and may be useful. A compact, calorie-controlled option. However, it is important to read the ingredients. Some brands have large amounts of added sugar or oil, which increases calories but provides little solid nutrition. Over time, this can make weight loss goals more difficult (14). Consider adding one of these nine nutritionist-reviewed protein bars to your shopping cart.

but only Eating high protein bars will probably not give you the long-term results you’re hoping for. Choose a variety of whole foods such as lean meats and beans, fresh fruits and vegetables, and whole grains, and combine them with high-quality protein supplements only when necessary (3).

On average, my fitness pal US users with weight loss goals get about 24% of their calories from protein. One gram of protein contains 4 calories, so a member who eats 1,400 calories per day with the goal of losing weight will consume, on average, 83 grams of protein.

Too Much of a Good Thing: Are Protein Supplements Harmful?

Protein is essential, but too much protein may be bad for your health (15).

Consuming too much protein can have negative effects on metabolism and intestinal comfort, especially when combined with an unbalanced diet (15). A case in point: consuming too much protein from processed foods, such as protein supplements like bars and chips, can cause you to exceed your calorie goal for the day.

Additionally, consuming more animal protein than necessary can cause kidney stones in some people, a serious condition that may require hospitalization.15).

And then there’s the question of saturated fat and heart health. Saturated fat in some protein sources can increase the risk of cardiovascular disease and colon cancer (15).

When it comes to protein supplements, many products are often manufactured using sugar substitutes such as non-nutritive sweeteners like sucralose. These sugar substitutes have a huge impact on your gut health. May cause side effects such as digestive discomfort, bloating, constipation, and diarrhea (16).

If you’re wondering how much protein is actually “excess”, check out this breakdown.

Finally: Do I need a protein supplement to reach my goals?

Most adult Americans meet their recommended protein needs through a balanced diet and do not need protein supplements (2, 4). That being said, everyone is unique.

People who regularly engage in fitness and have muscle growth or weight loss goals may benefit from supplementing with protein (8). After all, it provides a quick source of nutrition after training.

Please note that these supplements should be used to increase your protein intake and are not meant to routinely replace whole food protein sources. Not all protein supplements are created equal. So choose the brand that best fits your personal health goals and is most tolerable (you don’t want to feel bloated the entire workout!).

Get started today with my fitness pal Track your current protein intake. This will help you determine whether a protein supplement can help you reach your fitness or weight loss goals faster.

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