Do I Need a Protein Supplement?

-

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

Post a Comment

Popular posts from this blog

Do you struggle with pre and post exercise nutrition?

-
Image
What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prev...
Read more

Child Malnutrition

-
New approach to childhood malnutrition may reduce relapses, deaths http://www.sciencedaily.com/releases/2015/02/150211124024.htm               Moderate acute malnutrition is experienced by 35 million children worldwide. A new study led by researchers from Washington University School of Medicine in St. Louis has suggested that feeding children until they have met target measures of arm circumference and weight may be more important than a set 12 week feeding time. However, researchers have found that the current targets, set by the World Health Organization (WHO) may not be sufficient and raising these targets slightly could significantly reduce the risk of relapse in malnourished children; a condition that has a 37% relapse rate. The study took place in rural Malawi and was comprised of 2,349 moderately malnourished children aged 6 months to 5 years old. Children were evaluated 12 months after treatment; 1,967 rec...
Read more

Harvest of the Month

-
Image
Harvest of the Month  August – Corn Good source of  fiber Carbohydrate source for energy Antioxidants Contains vitamins and minerals ½ cup or 1 ear = 80 calories   http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90 September – Watermelon High in vitamin A and vitamin C Antioxidants and anti-inflammatory support 1 cup cubed = 46 calories http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31 October – Apples High in fiber Vitamin C Abundant amount of antioxidants 1 medium = 95 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15 November – Squash and Pumpkin High in vitamin A, vitamin C, vitamin K, vitamin B2, B3 & B6 Many minerals  High in fiber Multiple antioxidant properties  1 cup = 76 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63 Decembe...
Read more