High-protein products - an added value?
You can hardly miss them when you go shopping - "high protein" products. From yoghurt to bars and even baked goods, they create the need for more protein intake, also in the hope of boosting muscle growth. But do we need an extra portion of protein?
In the science magazine "im Spektrum", the nutritionist and professor at the University of Applied Sciences in Hamburg talks about proteins and protein requirements. We have summarised the most important facts for you:
Why you don't need protein bars!
For a balanced diet, 0.8 grams of protein per body weight per day is recommended. In fact, however, depending on the population group, the intake is 1.2-1.6 grams per day. Thus, supplementation is rarely necessary.
Sport and proteins
Proteins play a major role in muscle building and breakdown. Muscles consist of 20% protein and are made up of the same building blocks as those in our food: amino acids. In principle, the protein requirement increases with increased physical exertion and is between 1.2 and 1.8 grams per kg body weight per day, but this is still the range that we can cover with our normal diet. You only need to worry about an increased protein requirement if you do more than five hours of sport per week.
What is the benefit of eating protein directly after strength training?
Protein should be consumed throughout the day. Every meal should contain at least one protein source. This prevents the body from starting to break down its own protein (reduction of the catabolic window) and is particularly important for muscle building. Timing of training is not relevant as long as some protein is consumed within 24 hours.
Protein shakes, protein bars, etc. are they needed?
No, no one needs protein shakes or protein bars. There are enough natural foods that are protein-rich by themselves and for which you don't have to dig deep into your pocket. Here are two examples of classically combined, protein-rich foods:
Fried potatoes (200 g) with egg (60 g): 19 g protein; wholemeal bread (2 x 55 g) with sliced cheese (30 g): 15 g protein.
Dairy products such as yoghurt and curd already contain a lot of protein, sometimes even more than expensive high-protein varieties. An additional supplement of e.g. fruit for a corresponding carbohydrate portion increases the insulin level, which also stimulates muscle growth, provided you are training. Insulin is one of the strongest anabolic hormones, which makes the combination of proteins and carbohydrates recommendable.
Can too much protein also do harm?
Currently, there are no known studies that show that eating high-protein products is unhealthy or even harmful. Until recently, two grams of protein per kg of body weight was considered harmful to the kidneys, but this has since been revised. Only people with pre-existing kidney diseases should be careful not to consume too much protein.
However, one disadvantage of high-protein products that should not be underestimated can be their high satiety value. You feel full quickly and may eat less fruit and vegetables, which can lead to a lack of vitamins and minerals. However, there are no conclusive studies on this yet.