Protein: Are protein products needed?
Protein bars For a long time, shake and shake were only popular with athletes in the gym. But now there are more and more products in the supermarket protein supplement. Yippee nutrition with Extra portions of protein but really recommended?
Whether bread, muesli or dairy drinks: food with Extra portions of protein have been in trend for a long time. These products are designed to make you feel full, slimming you down and helping you build muscle. But even for athletes, a diet with an extra portion of protein is superfluous, according to the Schleswig-Holstein Consumer Advice Center in a recent report.
Protein in trend
Meanwhile, many supermarkets have pills and bars available for physically active people. They mainly offer drugstores, health food stores, health food stores and online stores special products with extremely high protein content.
And in supermarkets and discount stores, more conventional foods such as muesli, bread, drinks, ready meals, snacks and sweets with extra portions of protein have also hit the market.
But also naturally high in protein Food such as cheese or fish, suppliers advertise with reference to protein, even if they do not contain more protein than conventional products of this type without special advertising.
According to the “Food Clarity” portal, in order for suppliers to be able to promote food as a “protein source” or as a “protein-rich”, it must contain the amount of protein prescribed by law.
Then, depending on the protein content, the next three health claims Allowed in advertising: “proteins help maintain muscle mass”, “proteins help maintain muscle mass” and “proteins help maintain normal bones”. However, the EU Regulation on health claims does not provide any additional information on protein in food.
A regular mixed diet will suffice
As the Consumer Center explains, proteins supply the body with the amino acids and nitrogen it needs, among other things, to make endogenous proteins, enzymes and hormones. We are sure of sufficient supply amino acids dependent on food that our body cannot make 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 corresponds to one amount of protein 56 grams per day. On average, these amounts are already exceeded in a normal mixed diet.
But also vegans and vegans, who completely avoid protein-rich animal foods, can ensure a sufficient supply of protein. However, you must ensure a targeted selection and combination of plant-rich protein foods, such as wholegrain cereals, legumes, potatoes and nuts.
According to the Consumer Center, it is not scientifically clear whether too much protein is harmful to health Disadvantages brings with it. However, there are indications that increased protein intake during pregnancy and infancy increases the risk of obesity in children, according to the Baden-Württemberg State Nutrition Center.
The kidneys can also be damaged. This is for adults with disabilities kidney function increased protein intake may further impair kidney function.
The European Food Safety Authority recommends that adults take daily Protein feed at twice the recommended intake, ie just under two grams per kilogram of body weight.
Even sports enthusiasts do not need any special products
Also who competitive sport can meet protein needs with normal protein-rich foods. Plus, protein-fortified foods are superfluous. To specifically support muscle growth, researchers recommend about 20 grams of protein shortly after training.
This amount is already in 200 grams of cottage cheese with fruit. Because Hunger usually increases automatically after training, ideal are protein-rich foods such as a slice of bread with cream cheese, potatoes with eggs or pasta with salmon.
It depends on the energy balance
Protein-rich foods satisfy you better than low-protein foods. In addition, it helps maintain a clean body mass and basal energy metabolism during a reduction diet. That is why foods high in protein are produced with stronger ones weight reduction associated with weight loss. This is confirmed by a comparison of high-protein and low-protein reduction diets.
Everyone has a high protein content Diet He wants to lose weight, but he doesn’t need foods with extra protein. Normal foods contain enough protein. In addition, the advantages 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 benefits of a high-protein diet for body weight fade and eventually disappear completely.
More important than the composition of the nutrients is energy balance: If you want to lose weight, you need to eat fewer calories than you consume. Only then can the excess pounds dissipate.
burden for wallet
Protein-enriched foods offer no benefits, according to the Schleswig-Holstein Consumer Advice Center. On the contrary: you burden him wallet consumers.
In addition, special protein powders or bars are superfluous sweeteners, additives, flavors, vitamins and minerals. Protein mostly comes from highly processed conventional foods. It often consists of mixtures of milk, legumes and egg proteins. (advertisement)
Author and resource information
This text complies with the requirements of the medical literature, medical guidelines and current studies and has been reviewed by healthcare professionals.
This article contains general advice only and should not be used for self-diagnosis or treatment. It can’t replace a doctor’s visit.