Protein: Are Protein Products Needed?
Protein gel For a long time, smoothies and smoothies were only enjoyed by athletes in the gym. But now there are more and more products in the supermarket protein supplement. It’s a nutrition with a Extra portion of protein but really recommended?
Whether it’s bread, muesli or milk drinks: food with the Extra portion of protein have been in trend for a long time. Such products are meant to make you feel full quickly and thus make you slim and help you build muscle. But even for athletes, a diet with an extra serving of protein is superfluous, reports the consumer advice center of Schleswig-Holstein in a recent statement.
Proteins are in trend
Meanwhile, powders and bars for physically active people are available in many supermarkets. Pharmacies, health food stores, health food stores and online stores mainly offer special products with some extremely high protein levels.
And in supermarkets and discounters, more conventional foods such as muesli, bread, drinks, ready meals, snacks and sweets with an extra portion of protein have entered the market.
But also naturally rich in protein Food such as cheese or fish, suppliers advertise with reference to proteins, although they do not contain more protein than conventional products of this type without additional advertising.
According to the “Food Clarity” portal, in order for suppliers to advertise food as a “protein source” or “rich in protein”, it must contain legally prescribed amounts of protein.
So, depending on the protein content, the following three health claims Allowed in advertising: “protein helps maintain muscle mass”, “protein helps increase muscle mass” and “protein helps maintain normal bones”. However, the EU Health Claims Regulation does not provide for further claims on proteins in food.
The usual mixed diet is enough
As the Consumer Center explains, proteins provide the body with amino acids and nitrogen, which it needs, among other things, to build endogenous proteins, enzymes and hormones. We are confident of an adequate supply amino acids it depends on the food that our body cannot produce on its own.
The German Society for Nutrition (DGE) recommends a daily intake of 0.8 grams of protein per kilogram of body weight for healthy adults. For a person weighing 70 kilograms, this equates to one amount of protein of 56 grams per day. On average, these quantities are already exceeded with the usual mixed diet.
But also vegans and vegans who completely avoid protein-rich animal foods can ensure adequate protein intake. However, you need to make sure you make a targeted selection and combination of protein-rich plant-based foods such as whole grain products, legumes, potatoes and nuts.
According to the consumer center, it has not been scientifically clarified whether too much protein is harmful to health Disadvantages carries with it. But there are indications that increasing protein intake during pregnancy and childhood increases the risk of obesity in children, the Baden-Württemberg State Center for Nutrition reports on its website.
The kidneys can also be damaged. And in adults with disabilities kidney function an increase in protein intake can further worsen kidney function.
The European Food Safety Authority recommends that adults take daily Protein Zufu twice the recommended dose, i.e. a maximum of just under two grams per kilogram of body weight.
Sports fans also don’t need special products
Even who competitive sport makes it able to meet the protein requirement with normal protein-rich foods. An advantage over protein-enriched foods is superfluous. In order to specifically promote muscle growth, scientists recommend around 20 grams of protein shortly after training.
This amount is already in 200 grams of quark with fruit. Why the Hunger usually increases automatically after training, protein-rich meals such as a slice of bread with cream cheese, potatoes with eggs, or pasta with salmon are ideal.
It depends on the energy balance
Protein-rich foods fill you up better than low-protein foods. In addition, it contributes to the maintenance of lean mass and basal energy metabolism during a weight loss diet. This is why protein-rich foods are made with stronger weight reduction associated with weight loss. This is also confirmed by the comparison between high-protein and low-protein diets.
Anyone with a high protein content Diet She wants to lose pounds but doesn’t need extra protein foods. Normal foods contain enough protein. Furthermore, the benefits of a high-protein diet over a low-protein diet only become apparent if the diet lasts three to six months. In the long run, the weight benefits of a high-protein diet wear off and eventually disappear altogether.
More important than the nutrient composition is the energy balance: If you want to lose weight, you need to eat fewer calories than you consume. Only then can the extra pounds melt away.
load on the wallet
Protein-enriched foods offer no benefits, summarizes the consumer advice center of Schleswig-Holstein. Quite the opposite: you weigh it down wallet of consumers.
In addition, special protein powders or bars are superfluous sweeteners, additives, flavors, vitamins and minerals. The proteins mainly come from highly processed conventional foods. It often consists of mixtures of milk, legumes and egg proteins. (A.D)
Information on the author and source
This text corresponds to the requirements of the specialist medical literature, medical guidelines and current studies and has been verified by medical professionals.
This article contains general advice only and is not to be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.