How Much and What Kind of Protein Should It Be? Tips for Weight Loss, Muscle Building, and a Healthy Diet
Proteins, also known as carbohydrates, are made up of amino acids. From the 21 known amino acids, countless proteins can be made, depending on their type, number and sequence. Proteins are essential macronutrients that play a critical role in our bodies. Proteins are especially important for fitness enthusiasts and athletes because they help build and maintain muscle mass. But not only that! There is hardly any other topic that is discussed more often and the information and tips vary greatly. Time to clear the air and provide an overview with pragmatic recommendations. Have fun with it!
Why do I need protein?
Proteins are the building blocks of life and perform many functions in the body. They are essential for building and repairing tissues, hormones, enzymes, and components of the immune system. In the context of strength training, proteins are especially important for repairing muscle damage after exercise and promoting muscle growth and maintenance.
How much protein should I consume?
Recommended protein intake depends on several factors, including your age, gender, activity level, and fitness goals. A general rule of thumb is to consume about 1.3 to 2.2 grams of protein per kilogram of body weight per day. Active people and athletes should tend toward the higher end of this range, as should older people. There is little difference between the recommended amounts for women and men.
Do you need more protein when you have a calorie deficit?
The data are unclear. There are both experts and studies that suggest that a higher amount of protein may be beneficial during a diet or calorie deficit. However, there are also many (and more) studies that do not support this conclusion.
At Personalworkout we follow the above recommendations even during a calorie deficit and do not increase the absolute amount of protein.
Do you need more protein to build muscle mass?
Yes, if you want to build muscle mass, an increased protein intake is especially important. Intensive weight training causes micro tears in the muscle fibers that need to be repaired and strengthened with amino acids. Adequate protein intake is essential to support this process. However, if you are at the upper end of the above range, this is fine.
However, as described above, it is also wise to keep your protein intake high during fat loss and weight loss phases. Overall, you can follow the above recommendations regardless of your fitness goals.
What else should you be aware of?
The total amount of protein should be spread evenly throughout the day. A meal should contain between 20g and 40g of pure protein. At 20g, you have almost reached maximum muscle protein synthesis (this does not apply to older people). If someone needs to consume a lot of calories or finds it difficult to eat large meals, the number of meals should be increased. As mentioned above, older people should eat significantly more protein to increase protein biosynthesis (anabolic resistance).
Can too much protein be bad?
It is often said that too much protein can damage the kidneys. This is often based on creatinine levels in the blood. I explain why this is not true in the blog post “The 10 most common nutrition misconceptions we encounter in personal training”. Read misconception number 6.
Still, it needs to be said: There are some studies that show that too much protein can be suboptimal for people with impaired kidney function.
Protein-rich foods we recommend
There are a variety of protein-rich foods that can be optimally incorporated into the diet. These include lean meats (chicken, turkey, beef), fish, eggs, dairy products (curd, yogurt, skyr), legumes (beans, lentils, chickpeas), tofu, nuts, and seeds. Plant protein sources are especially important for vegans and vegetarians. However, it is known that animal protein sources are better for muscle protein synthesis due to their amino acid spectrum. This does not mean that you should only consume animal protein. As is often the case, a mixture is best. People on a purely vegetarian diet tend to need to consume more protein to achieve the same effects.
What to look for in protein shakes
Protein shakes can be a convenient way to increase your daily protein intake, especially after exercise. It is important to choose high-quality protein powders that are not loaded with excessive additives. These include artificial sweeteners, as well as binders and dyes. Furthermore, we are not fans of weight gainers or powders with a lot of carbohydrates. These can be taken elsewhere if necessary (maltodextrin, Vitargo, etc.).
The following can be said about the choice of powder and processing:
- Whey is still the best type of protein, if tolerated, because of its high leucine content, which is the most important amino acid for muscle biosynthesis. The processing or form (concentrate, isolate, hydrolysate) is secondary, at least in terms of hypertrophy. However, it does make a difference, for example in the case of intolerance. An isolate no longer contains lactose.
- Casein does not lead to better results in the vast majority of studies and is therefore not necessary. It also dissolves less well in water.
- The new collagen powders on the market are relatively expensive and do not add any value in terms of muscle mass. On the contrary. The amino acid spectrum is suboptimal for hypertrophy effects.
- Vegetable protein powders have a lower biological value and the protein content is usually lower. However, studies show that the same results can be achieved with a higher total amount. It is advisable to buy a powder that consists of different plants.Last but not least: Use protein shakes as a supplement to a balanced diet, not as your main source of protein.
Last but not least: Use protein shakes as a supplement to a balanced diet, not as your main source of protein.
CONCLUSION
Proteins are essential for survival, and the amounts mentioned above are not just for people in the gym, but for everyone. For athletes, adequate protein intake is especially important to enhance performance, support muscle growth, and aid in recovery after exercise.
Remember that a well-balanced diet with a variety of protein-rich foods is the best way to provide your body with a broad spectrum of amino acids.
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SOURCES
- https://chat.openai.com
- https://www.strongerbyscience.com/research-spotlight-protein-gains/
- https://www.strongerbyscience.com/athlete-protein-intake/
- https://www.strongerbyscience.com/research-spotlight-whey-vs-casein/
- https://www.strongerbyscience.com/research-spotlight-whey/
- https://www.strongerbyscience.com/research-spotlight-collagen/
- https://www.strongerbyscience.com/reflecting-on-five-years-studying-protein/
- https://academic.oup.com/ndt/article/35/1/1/5614387
- https://mennohenselmans.com/eric-helms-protein/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769754/
- https://us.myprotein.com/thezone/supplements/whey-concentrate-vs-whey-isolate-vs-
- hydrolyzed-whey/
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