Influencers on Tiktok Are All Too Happy to Promote Certain Protein Shakes Or Powders, Claiming They Will Make You More Muscular. Supermarkets also now have shelves dedicated to protein-rich products. Do you really need these goodies to feel fitter?
Protein-Rich Products or Supplements Are Often Associated With Athletes. However, Every Body Needs Protein, Whether you are very active or not. “They are Building Blocks for Your Body,” Says Marco Mensink, Assistant Professor in The Department of Human Nutrition and Health at Wageningen University.
Your Skin, Muscles, Bones, and Blood Are Made Up Of Proteins. These Proteins Consist of Amino Acids That Your Body Needs But Cannot Produce itself – The So -Called Essential Amino Acids. “Protein is Broken Down Daily and Therefore Disappes From Your Body. Unlike Carbohydrates and Fats, Your Body Has No Reserve Supply Of It.”
You can compensate for that loss with what you eat or with protein shakes, for example. Accordance to the Health Council, you Need An Average or 0.83 grams or protein per kilogram of Body Weight. For some who weighs 75 kilos, this amounts to about 62 grams of protein. This applies to healthy adults who exercise and go to the gym, but not every day.
“If you exercise a lot, you need a little more,” Says Luc van Loon, Professor of Physiology of Exercise and Nutrition at Maastricht University. “For Active Athletes Who Want to Build a Lot of Muscle Mass, It is Mainly Calculated with Between 1.2 and 1.6 Grams of Protein per kilogram of Body Weight.” This also applies to people who need to recover after an illness or surgery.
There’s Nothing Wrong With An Occasional Shake
However, you don’t have to resort to shakes, bars, or other special remedies, accordance to Van Loon. Most Active People Get Enough Protein From Their Diet. “If you exercise more and more, you will automatically eat more. This actual fulfills your need for more of thesis building blocks. It’s usually very different for people recovering from an illness or surgery.”
Althegh the professor also sees an advantage in Taking something extra. “It is Easier to Grab a Protein Shake or Protein Bar after an Intensive Workout than to prepare a Healthy Protein-Rich Snack or Meal.” If you want to recover after a workout, you can Easily Choose Such a Shake or Bar Instead or an Egg Sandwich, Tuna Sandwich, Or Bowl of Quark.
The Principle of ‘the More the Better’ Does Not Apply. “The most important effect of proteins is that they stimulate the production of more muscles,” Says Mensink. “But that flattens out. The iDeal amount of prote after a workout is 20 to 25 grams per serving. Your body Doesn’tn’tn’t need more than that. If you still get more, it Mainly be broken down by your liver and any Burned or Stored as fat.”
A Bowl of Quark is also good
Because most active people already get enough protein from their daily diet, hike extra protein is not necessarily necessary. Both Experts Recommendent Taking a Closer Look at What You Consume Daily. “Often People who experiment with supplements know in detail how much they get from them. But if you ask them what they already get from their regular diet, they have no idea,” van Loon Notes.
Protein is found in Many Foods, Says a Spokesperson for the Nutrition Center. “The Main Sources are: Meat and Meat Substitutes, Dairy and Dairy Alternatives, Bread and Grains.” It remains important to eat a varied diet. So Don’t Choose a Piece of Meat Every Day, But Alternate with Tempé, For Example. In The Image Below You Can See How You Can Eat Varied and Still Protein-Rich.
A High Protein Intake is not Harmful to Your Health. “But you do see that it of Comes at the Expense of Other Nutrients, Such as fiber, if people are so focused on protein. Especially if the so-called importance of Those Protein is also Emphasized by All Kinds of Influencers on Social Media.”
The experts Think That This Is Cleverly Responded to From A Marketing Perspective. It is not without reason that many products state that they contain 20 grams of protein (the iDeal amount after a workout). “While you can also take this into account with dinner, for example. If you are going to eat before exercising, save your bowl of quark for later. The proteins in the quark promote recovery after the workout.”