Do I Need a Protein Supplement?

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Do I Need a Protein Supplement? 

Protein powder is everywhere. Every Instagram and YouTube fitness influencer is promoting a protein powder. When followers see the great results, protein powder is an easy sell. So, how much protein do we need? How much protein you need is dependent on several factors including age, sex, health status, and activity level. 

 

The recommended protein requirement is 0.8 grams per kg body weight. For a healthy person that weighs 145 pounds, this means they would require 52 grams of protein per day. The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes, depending on training. 

 

Do I need a protein supplement if I workout?

 

Most people can achieve their daily recommended protein intake through diet alone. Protein powders and supplements are great for convenience, but are not necessary, even for elite athletic performance. Protein powder will not cause muscle growth alone. Muscle growth only happens when exercise and nutrition are combined. Protein powders can be useful as an immediate source of protein when there is no time for a meal. 

 

Protein is a vital part of a healthy diet. Achieving your daily recommended protein intake can help grow and build muscle mass. The 2020-2025 guidelines have found that individuals' intake of protein foods generally meets or exceeds recommended intake levels. So, while a protein supplement is not vital to health or muscle growth, it can be useful for those who cannot consume adequate protein through diet alone. 

 

Protein Foods

 

Protein foods include seafood, meats, poultry, eggs, beans, peas, lentils, nuts, seeds, and soy products. Protein is made up of amino acids. Some amino acids our body makes, while others need to be consumed through diet. The proteins in meat and animal products are called complete proteins. Complete proteins supply all of the amino acids that your body cannot make. Most plant proteins are incomplete proteins. This means that plant proteins have some but not all the essential amino acids, or the amino acids that your body cannot make. It is important to vary the protein foods you consume to get all the amino acids your body requires. 

 

AS

 


Chicken, Milk, Eggs, Fruits, Fish, Beef, Meat

 

https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete

https://medlineplus.gov/dietaryproteins.html

https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins/

 

Comments

  1. Megan TMay 12, 2021 at 12:01 PM

    I'm glad you wrote a blog about this. Many people have a misconception about protein and are usually over consuming it. It is also important that you mentioned various sources of protein that come from a variety of foods.

    ReplyDelete

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