Effect in the body
Protein powder is metabolized by the body in the same way as protein, which is supplied via natural foods. It is split in the stomach and intestines and broken down into its individual building blocks, the so-called amino acids. These amino acids in turn are the building blocks of the body’s own proteins.
If a muscle is overstrained by intensive training, this stimulus leads to the increased integration of muscle proteins and to an increase in the circumference of the individual muscle fibers. The strain thus leads to muscle build-up, proteins provide the necessary building blocks. When losing weight, an increased protein intake can also be useful.
Due to the calorie deficit, the body goes to the energy reserves, often muscle mass is first broken down. In order to protect the muscles at least partially and to attack fat reserves, in addition to a calorie-reduced diet, emphasis should also be placed on exercise and sporting activities. Strength training in particular is a growth stimulus for the muscle. With a high protein intake and effective strength training, the muscles are protected from breakdown.
Dosage
How much protein powder should be consumed depends on the athlete’s objective. Protein powders should only supplement, not replace, a balanced diet. The sole intake of protein powder should be avoided, as the need for important trace elements, vitamins, dietary fibres and essential food components such as fatty acids cannot be adequately covered.
Also (particularly if the weight loss desire is in the foreground) the additional calorie intake by the protein drinks should be paid attention to. Athletes who are in the process of building muscle should consume about 1.5 to 2 g protein per kilogram of body weight. Instead of increasing the intake of protein drinks, emphasis should be placed on protein-rich meals. Natural protein sources are meat, fish, eggs but also vegan products such as soy, tofu, nuts and others. In addition, one or two protein shakes a day can supplement the diet, depending on the training intensity and the goal of the user.
