Protein Supplements: Do You Need Them?

Whether weight loss is your goal or not, we bet you’ve thought about the power of protein and whether protein supplements can help you achieve your goals.

We get it; Time is tight and quick fixes, like a protein supplement, are easy, convenient, and ready to use when you are. But are they really necessary? In this piece we will help you answer this question.

What is protein?

Protein is one of three macronutrients (alongside carbohydrates and fats) that are essential for the proper functioning of your body (1). Proteins are involved in literally every cell in your body! Supporting muscle growth may be its claim to fame, but protein also plays a crucial role in hormone regulation and enzymes that control your metabolism and more (2).

Protein comes in many forms of whole foods. If you follow a varied, whole-food diet, your protein needs are likely met by your food alone. After all, protein is found in both animal and plant foods, ranging from chicken and lean beef to eggs and cottage cheese and beans, nuts and seeds (3).

But if you have specific health goals, such as building muscle mass or losing weight, adding protein supplements can be helpful.

Fun fact: MyFitnessPal users in the United States who want to lose weight get 24% of their calories from protein.

Natural protein sources: can you get enough from food?

Although the protein trend is strong, most Americans meet their needs through a variety of dietary protein sources (2, 4). Many of the foods you eat contain some protein (3).

You may think of traditional protein sources like chicken, lean beef, and dairy products, but that doesn’t mean you can’t meet your protein needs from a predominantly plant-based diet (3).

Here is a brief overview of natural food sources of protein (3):

Animal proteins (3):

• Lean meat: chicken, pork, turkey, beef, lamb
• Dairy products: cottage cheese, milk, yogurt, cheese
• Eggs

Vegetable proteins (3):

• Beans and lentils
• Nuts and seeds
• Whole grains
• Nutritional yeast
• Soy foods: tofu, tempeh and edamame

The great thing about incorporating a variety of whole-food protein sources to reach your goals is that they also provide essential nutrients (3). While plant-based protein options tend to provide more dietary fiber, an important nutrient that most Americans don’t eat enough of, animal protein sources often 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 eat a variety of protein choices in your diet. This will help balance your overall nutritional needs for the day, depending on the protein choices you make.

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About the experts:

Liz Shaw MS, RDN, CPT is a nutritionist, four-time cookbook author, freelance writer, and early fertility fertility pioneer. She is the president and owner of the US-based nutrition communications and consulting firm.

Emily Sullivan, RD is a food data curator at MyFitnessPal. She received her bachelor’s degree and completed her dietetics internship at The Ohio State University, and received her degree in culinary arts from Johnson and Wales University.

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How Much Protein Do You Really Need?

Protein needs are individual, meaning your specific age, gender, fitness level and lifestyle come into play (3). With this in mind, protein intake recommendations are based on the Recommended Dietary Allowance, or RDA for short, which covers the essential 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). Please note that this does not take into account your workouts.

RDA for proteins based on gender and age (5)

For men

• 14-18 years: 52 g/kg body weight per day
• 18+ years: 56 g/kg body weight per day

For women

• 14-18 years: 46 g/kg body weight per day
• 18+ years: 46 g/kg body weight per day

Please note that these ranges do not take into account exercise or specific weight goals. The recommended dietary protein for people who exercise is closer to 1.4 to 2 grams per kilogram of body weight (or about 0.6-1 gram/pound) (8). Someone who weighs 150 pounds probably needs about 95 to 136 grams of protein per day when exercising.

If math isn’t your strong point, don’t worry. Take a look at the MyFitnessPal Macro Calculator to get a better idea of ​​what your personal protein goals might be. The app also automatically gives you a protein recommendation when you complete registration, based on your age, gender, goal and activity level.

Protein supplements for muscle growth: do they help?

Protein provides support for total body health (2). First of all, proteins support muscle recovery after training (9). This helps repair and rebuild muscle to promote lean muscle growth (9).

But that’s not the only thing proteins are good for. It is also essential for wound healing and surgical recovery (10). Although post-surgery recovery is tightly regulated by your medical team down to the gram, protein recommendations when it comes to your resistance workouts are typically expressed as a looser range (8).

For example, if you aim for 0.25 grams of protein/kilogram of body weight immediately after a strength training session, which equates to approximately 20 to 40 grams of protein, you can optimize performance and recovery (8).

Simple protein-rich foods can easily add up to that amount. For example, a 300-pound woman needs about 17 grams of protein after a workout, which you can get from 1 cup of Greek yogurt or an egg omelet made with 2 large whole eggs and 2 large egg whites (11, 12, 13).

Most sports nutritionists recommend consuming a high-quality protein source within the first 30 to 60 minutes after your workout (8). Complete protein sources, such as Greek yogurt, are not always useful when training on the go. That’s true protein supplements play a role and can promote your muscle growth when you’re short on time.

The protein supplement market is booming powders, beams, shakesand even chips available in the store. It’s important to do your homework and choose brands based on the quality of the ingredients and how your body tolerates them. For example, some sugar substitutes used in protein supplements can cause stomach problems.

Protein Supplements for Weight Loss: Are They Effective?

Protein also increases satiety, also called the fullness factor. This means that you are less likely to mindlessly nibble if you eat enough protein with meals and snacks. High protein diets can actually aid in fat loss while maintaining lean body mass on a lower calorie diet (14).

Because weight loss protein supplements such as shakes and bars are often high in protein, they can come in handy. They are compact, calorie-controlled options. But it is important to read the ingredients. Some brands have large amounts of added sugars and/or oils, adding calories and providing little solid nutrition. Over time, this can potentially make your weight loss goal more challenging (14). Consider adding one of these 9 Dietitian-Rated Protein Bars to your shopping cart.

But only Browsing high-protein bars won’t yield the long-term results you’re probably hoping for. Choose a variety of healthy foods, such as lean meats or beans, fresh fruits and vegetables, and whole grains, combined with high-quality protein supplements only as needed (3).

Average MyFitnessPal users in the United States who have a weight loss goal consume approximately 24% of their calories from protein. Because 1 gram of protein contains 4 calories, a member who eats 1,400 calories per day with the goal of losing weight will consume an average of 83 grams of protein.

Too Much of a Good Thing: Can Protein Supplements Be Harmful?

While protein is essential, too much of it may not be the best for your health (15).

Eating too much protein can negatively affect metabolism and intestinal comfort, especially when combined with an unbalanced diet (15). For example, eating too much protein from processed foods, such as protein supplements like bars and chips, can cause you to exceed your calorie goal for the day.

In addition, eating more animal protein than you need can lead to kidney stones in some people, a serious condition that can 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 put you at higher risk for cardiovascular problems and colon cancer (15).

When it comes to protein supplements, many products are often manufactured with sugar alternatives, such as non-nutritive sweeteners like sucralose. These sugar alternatives have a major impact on intestinal health. They can cause some side effects, such as digestive discomfort, bloating, constipation, and diarrhea (16).

If you’re wondering how much protein is actually “too much,” read on this deep dive. 

Final Thoughts: Do You Need Protein Supplements for Your Goals?

Most adult Americans meet their recommended protein needs through a well-balanced diet, making protein supplements unnecessary (2, 4). That said, everyone is unique.

People who exercise 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 nutrition after a workout.

Keep in mind that these supplements should be used to enhance protein intake, and not to replace routine whole food protein sources. Not all protein supplements are created equal, so choose the brand that best suits your personal health goals and that you can tolerate best (you don’t want to feel bloated throughout your workout!)

Get started today with the help of MyFitnessPal to track your current protein intake. This will help you determine if a protein supplement can help you reach your fitness and weight loss goals faster.

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