Protein Supplements: Do You Need Them?

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, 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: my fitness partner Users in the United States 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 through whole foods. Eat a mostly plant-based diet (3).

Here’s a quick review of natural food sources of protein (3):

Animal-derived 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 achieve your goals is that they also provide essential nutrients (3). While plant-based proteins tend to be higher in dietary fiber, an important nutrient that most Americans don’t get enough of, animal-based protein sources generally 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.

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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 nutritional communications and consulting firm.

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.

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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 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). Remember, this doesn’t tell you anything about your movement.

Recommended Daily Allowance (RDA) for protein 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. For active people, the recommended dietary protein is closer to 1.4 to 2 grams per kilogram of body weight (or about 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. have a look MyFitnessPal Macro Calculator Learn more about 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 vital for wound healing and recovery from surgery, (10). While post-surgery recovery will be tightly controlled by the medical team down to the gram, when it comes to resistance training, protein recommendations are often expressed as looser ranges (8).

For example, consuming 0.25 grams of protein per kilogram of body weight, or about 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 in a 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 good source of protein within the first 30 to 60 minutes after exercise (8). Whole food protein sources, such as Greek yogurt, aren’t always convenient when exercising on the go. that’s there protein supplements It comes in handy and helps your muscles grow when you’re pressed for time.

Protein supplement market booming powder, bar, shakeyou can even buy chips 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.

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 with fat loss while maintaining 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 Protein Bars Reviewed by Nutritionists to your shopping 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 a high-quality protein supplement only when necessary (3).

On average, my fitness partner In the United States, 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 can also be detrimental to your health (15).

Eating too much protein can have a negative impact on 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 may 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 some 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”, learn This time a deep dive. 

Final Thoughts: Do you need a protein supplement to achieve your goals?

Most U.S. adults meet their recommended protein needs through a balanced diet, so protein supplements are not necessary (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!)

Get started today my fitness partner Track your current protein intake. This will help you evaluate whether a protein supplement can help you achieve your fitness and weight loss goals faster.

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