Protein Supplements

Protein supplements are frequently used among professional athletes, as well as physically active recreational individuals, with the goals of increasing muscle mass, improving physical performance, boosting energy levels, accelerating recovery, or speeding up body fat loss. However, the justification for their use, the frequency, and the amount of protein supplements one should consume are questions my clients often ask me. Additionally, coaches frequently suggest supplementation to people and consider it essential for achieving good results. When you receive advice related to nutrition and supplementation, you must consider the education of the people giving you that advice. Unfortunately, even in professional sports, there are numerous misconceptions resulting from a misunderstanding of the processes in our body and insufficient information.

The goal of this text is to explain what proteins are, which protein supplements are the best, when and how much to consume them, and who actually needs additional intake. The short answer is that unless you are extremely active (meaning daily intense workouts) and have a normal, varied diet that includes meat, eggs, milk, dairy products, fish, and the like, you are probably consuming enough protein and do not need extra supplementation. On the other hand, we have clear evidence that during increased physical activity, additional protein intake has positive effects on optimizing training, which will be discussed in more detail below.

We must not forget that proteins participate in energy metabolism. Proteins are incorporated into muscles only as a result of training, while any excess protein is converted into energy, or rather, fat. If your goal is to reduce the percentage of body fat, you must be careful with your protein intake.

What Are Proteins and Why Do We Need Them?

Alongside carbohydrates and fats, proteins belong to the macronutrients, meaning that daily intake is essential for the normal functioning of the body. Proteins are built from a large number of smaller units called amino acids, some of which are produced in the human body, while others must be consumed through food. There are 9 amino acids that must be obtained from food; they are called essential since they are necessary for the normal functioning of the body.

When consuming protein, whether through food or in the form of supplements, our body almost completely breaks down the proteins into amino acids, which it then uses to build its own proteins. It is necessary for the proteins we consume to have a composition that provides our body with a sufficient amount of all essential amino acids so that it can build all the proteins it requires.

Proteins have exceptionally vital functions in the body. They are necessary for building and repairing all tissues in the body, participate in the immune system response, balance body fluids, transmit messages, maintain pH levels, and more.

How Much Protein Should We Consume?

This is a question around which great disagreements and plenty of misunderstanding exist. Every organism is different, meaning we do not need the same amount of protein for normal functioning. When considering daily requirements, we must take into account the foods that will serve as the protein source, the amounts necessary for maintaining and increasing muscle mass, but also the amount required for the normal functioning of the body. There is a understandable difference in recommended protein amounts depending on gender, body weight, muscle mass percentage, an individual's activity level, and other factors.

The Recommended Dietary Allowance (RDA) of protein for individuals over the age of 18 is 0.8 grams per kilogram of body weight per day. This recommendation was issued by the Institute of Medicine (United States) and has remained unchanged for years. The authors of a paper published by the American Medical Association provided an additional explanation of the guideline as the minimum amount of protein required to avoid a protein deficiency that could cause muscle mass loss.

Due to ambiguities surrounding this term, the same institute created other recommendations. If you look at the amount of energy we get from fats, carbohydrates, and proteins, the recommended protein intake is between 10% and 35% of total energy. When converted into grams for average expenditure, this yields a recommendation of 1.05 grams to 3.67 grams of protein daily per kilogram of body weight. This recommendation better reflects realistic needs.

Apart from these, there are numerous other opinions and recommendations. More recent research indicates that even the minimum daily requirements are somewhat higher, standing between 1 and 1.2 grams per kilogram of body weight daily for healthy, active, younger individuals. Meanwhile, a study looking into the protein requirements of men over the age of 65 points to even higher needs, between 1.2 and 1.4 grams per kilogram of body weight daily.

Proteins from Food

We need protein supplements when we cannot get enough protein from food. Protein is found in larger or smaller amounts in all the food we consume, so before considering supplementation, one should calculate the amount of protein obtained from whole foods. In the next part of the text, some protein-rich foods and the amounts of protein per 100g of the food item will be listed. The provided data can be found in the public database of the United States Department of Agriculture.

Protein-Rich Foods

Generally speaking, food rich in protein comes from animal sources such as milk, dairy products, eggs, fish, and meat, or plant sources such as seeds and nuts.

Plants

When considering the protein content of plant-based foods, besides the direct amount of protein, the share of protein in the total caloric content plays an important role. If you train and want to reduce body fat while increasing muscle percentage, you must consume enough protein while taking in fewer calories. First, plants with a high protein content independent of calories will be presented, followed by those that contain few calories, a large portion of which comes from protein.

Beans have a higher percentage of protein compared to other plants. Depending on the type of bean, cultivation, and other factors, 100g of raw beans contains between 21 and 25 grams of protein. Naturally, beans are consumed cooked, and they absorb a lot of water during cooking. 100g of cooked beans contains 9 to 14 grams of protein.

Lentils are similar to beans and contain about 9 grams of protein when cooked. Additionally, they contain higher amounts of iron, magnesium, and vitamin B6.

Chickpeas are a well-known healthy food exceptionally rich in fiber, iron, magnesium, and other vitamins and minerals. They also contain a large amount of protein, about 19 grams per 100 grams of chickpeas.

Peanuts are an energetically dense food, and 100 grams contains more than 550 calories. While 26 grams is truly a large amount of protein, you must be moderate with peanut intake if you want to manage your weight, since 100 grams contains nearly 50 grams of fat.

Pistachios are energetically dense, much like peanuts, containing close to 550 calories in 100 grams. They have slightly less protein, around 20 grams, which is still a very large amount. Besides protein, they contain plenty of fiber and large amounts of various vitamins and minerals.

Almonds are another food similar to peanuts. Raw almonds contain close to 580 calories in 100 grams, but also a large amount of protein, about 21 grams. Like peanuts and pistachios, they are rich in fats, fiber, vitamins, and minerals.

Oats are the cereal grain with the highest percentage of protein. 100 grams of dry oats contains between 11 and 17 grams of protein. Of course, like all grains, they contain a large amount of carbohydrates—about 66 grams—but only a small part consists of quickly digestible, bad sugars. Due to the large amount of carbohydrates, the significant amount of energy, which stands at around 400 calories per 100 grams of oats, comes as no surprise.

Pumpkin seeds are very rich in protein and calories. They contain 19 grams of protein per 100 grams, but also 19 grams of various fats. They are very healthy if consumed in reasonable amounts.

Broccoli does not contain a lot of protein, but it is a food with very few calories—about 34 calories in 100 grams—a third of which comes from protein. Broccoli contains a large number of vitamins and minerals and about 3 grams of protein.

Cauliflower has even fewer calories than broccoli, about 25 calories in 100 grams. It has almost no fat, contains only 2 grams of sugar, and about 2 grams of protein. It is impossible to meet your protein needs by consuming cauliflower, but relative to the calorie count, the amount of protein is not negligible.

Milk, Dairy Products, and Eggs

Eggs are a well-known source of quality protein. One large egg weighs about 50 grams and contains around 6 grams of protein. In addition to the large amount, egg proteins possess excellent quality, meaning a good amino acid profile, which will be discussed further below.

Milk (cow's) contains little protein per 100 grams, about 3.5 grams. However, it contains a little bit of every other nutrient necessary for good health. It is a liquid, so it is a high percentage of water, making it easy to consume, and it contains few calories.

Cheese is a dairy product that can be made in various ways, from different types of milk, and can have assorted herbs, vegetables, and other ingredients added to it. It generally contains a large amount of protein, between 10 and 30 grams. The protein and calorie counts of some popular varieties are:

• Cheddar cheese – 25 grams of protein and about 400 calories
• Feta cheese – 14 grams of protein and about 250 calories
• Parmesan – 38 grams of protein and 430 calories
• Edam cheese – 25 grams of protein and 350 calories
• Gouda cheese – 25 grams of protein and about 350 calories
• Cottage cheese – about 15 grams of protein
• Hard cheese – about 25 grams of protein and 350 calories

Cheese spread can be found today in various forms and flavors. It mostly contains less fat, so its energy value is around 100 calories per 100 grams. It has about 11 grams of protein.

Yogurt is a specific dietary staple that contains a higher or lower percentage of fat, which drastically affects its energy value. Generally, yogurt contains between 40 and 100 calories per 100 grams and more than 3 grams of protein.

Greek yogurt contains about 10 grams of protein and less than 60 calories per 100 grams, so it offers a better calorie-to-protein ratio than other dairy products.

Meat and Fish

Meat represents the main source of protein in the human diet worldwide. In the following section, the meats most commonly used in our cuisine will be presented. The data refers to meat from which visibly fatty parts (white fat) have been removed, which is also the advice of the World Health Organization.

• Chicken – Chicken breast (white meat) contains about 30 grams of protein and 165 calories per 100 grams. It is highly popular among bodybuilders and athletes since about 80% of its calories come from protein.
• Chicken – Chicken drumsticks contain about 26 grams of protein and 210 calories per 100 grams of meat.
• Chicken – Chicken wings contain about 30.5 grams of protein and 200 calories per 100 grams of meat.
• Pork has slightly less protein, 25 grams, but also plenty of fat, about 20 grams. For this reason, it is caloric and contains about 300 calories per 100 grams.
• Beef has a similar protein content to pork and contains about 26 grams of protein, but it has less fat, so its caloric value is lower, sitting at around 220 calories.
• Turkey has a similar composition to chicken. It contains less protein in the white meat and more in the drumsticks compared to chicken, but the differences are small and negligible.

Fish is a highly critical food item that is, unfortunately, not consumed enough in our region. The importance of fish in the diet is mainly linked to omega-3 fatty acids, which are essential for the normal functioning of the brain, heart, and the rest of the body. Additionally, fish contains significant amounts of vitamin D and protein. Data on the protein composition of different fish species, which in my experience are popular in our area, include:

• Catfish has excellent nutritional properties. It contains a good ratio of omega-3 and omega-6 fatty acids, as well as a large amount of various minerals. The caloric value is moderate but varies greatly depending on the age of the fish, the cut, and the method of preparation. 100 grams of prepared catfish contains more than 18 grams of protein.
• Hake has a low caloric value, less than 100 calories per 100 grams, and plenty of protein, about 18 grams.
• Trout, depending on farming and preparation, contains more than 20 grams of protein, along with larger amounts of vitamin B12, selenium, and phosphorus.
• Carp is very rich in protein, and when prepared contains 23 grams of protein. Additionally, it contains plenty of phosphorus and zinc.
• Mackerel belongs to the more caloric fish, with 100 grams having about 250 calories. Additionally, it has a high percentage of protein, around 24 grams.
• Sprats are an exceptionally caloric food, especially considering the preparation method, which is mostly deep-frying in oil. They have a significant amount of protein, about 19 grams, but their caloric value is over 350 calories per 100 grams.

Protein Quality

In addition to satisfactory quantities, the intake of protein with a good composition is necessary. As already mentioned, proteins consist of different amino acids that our body uses to build its own proteins and various other substances with diverse functions.

Essential amino acids must be obtained through food, and they are subsequently incorporated into muscles and organs. The percentage of essential amino acids in proteins determines the so-called protein quality, and proteins whose composition satisfies the body's needs upon digestion are termed complete proteins.

Complete proteins can be found in eggs, certain fish (like cod), milk and dairy products, beef, chicken, quinoa, hemp seeds, and buckwheat.

The conclusion of a major study that dealt with comparing the consumption of plant and animal proteins concluded that plant proteins, generally, show poorer results than animal ones. It is assumed that the reason for this is poorer digestion and absorption in the intestines.

High-Protein Diet

In the past, there were numerous prejudices against a high-protein diet, and it was thought to negatively affect eye function, bone health, and cause various other health issues. However, today we have strong evidence that a moderately high protein intake in healthy individuals carries minimal risks.

In a somewhat older paper published in cooperation with the American Heart Association, it was stated that most Americans consume more protein than their body needs. These extra proteins represent a load on the kidneys and liver. An additional problem can be the increased intake of cholesterol and saturated fats, with which a high-protein diet is often rich.

A study from 2015 indicates that a diet rich in protein is harmful to people with kidney function issues but does not adversely affect the kidneys of healthy individuals.

A research study conducted on 30 active, healthy subjects monitored the impact of consuming extreme amounts of protein over 8 weeks. One group of subjects consumed 4.4 grams of protein per kilogram of body weight daily, while the other group had a balanced diet. It was concluded that extreme protein intake did not affect training volume, the subjects' weight, body fat percentage, or muscle mass. Therefore, consuming more than 4 times the recommended daily allowance of protein had no negative impact on body functioning.

Protein Supplements

Supplements have become a multi-billion dollar industry today. In the European Union alone, the value of sports nutrition in 2014 exceeded 3 billion euros. Protein supplements occupy a very prominent place and are top sellers.

So far in the text, it has been explained how much protein you need and from what food you can get it. Proteins obtained from food are better than protein supplements because, besides protein, they contain all other substances essential for life; however, during intense training, it is sometimes impossible to meet protein requirements solely through food.

The gold standard of protein supplements is Whey protein. This protein is often blended with sugars to achieve better absorption. Whey protein is a complete protein, it is inexpensive, and it can be easily found. The scoop that comes in the packaging is 20 to 50 grams, but if you use it, determine your own needs and do not rely blindly on the manufacturer's recommendation.

If you are a vegetarian, vegan, or for some other reason cannot use whey protein, the alternative is hemp or pea protein. These are also complete proteins, but they are significantly more expensive and less available on our market. 

Conclusion

A good and accessible protein supplement is Whey protein, and if you cannot use that, then hemp or pea protein.

You can find other interesting articles on my BLOG