When should I supplement protein?
As a rule, a sufficient supply of protein is possible with a balanced diet. This is especially true for non-athletes and hobby athletes who mainly do endurance training. The protein requirement should be covered by natural foods, these can be meat, fish and eggs but also vegetable foods.
Recommended for adults are between 0.8 and 1 gram of protein per kilogram body weight. If not on doctor’s orders, protein in the form of supplements like protein powder is only really necessary for bodybuilding. Athletes who do a lot of weight training and want to build muscle mass can also take dietary supplements.
A pure intake of protein powder does not, however, lead to muscle build-up; a demanding strength training session must be completed for this. Athletes who want to lose body weight can also take protein powder as part of a diet. The increased supply of protein can at least partially slow down the loss of muscle mass in the case of a calorie deficit in the diet, provided that the muscles are still being used. Supplements should only supplement, not replace, a balanced diet and the intake of all important macro- and micronutrients.
Protein for muscle building
Our muscles consist mainly of protein. They make up the structural elements and contractile units of the muscle fibers that form our muscles. Protein is therefore of great importance for muscle building.
If the muscle fibers are overstressed, for example by intensive weight training, more proteins are built into the muscle fiber to protect it from injury and overloading. An athlete should meet this increased need for protein through diet. The protein requirement increases from about 0.8 grams, sometimes even doubling.
This in turn depends on the intensity of training. Athletes who are building muscles should therefore ensure that they get enough protein from their diet. Sources of protein should be natural foods such as meat, fish, eggs, dairy products or natural vegetable foods. In some cases, the additional intake of protein powder may be justified, but this can only supplement a balanced diet, as has been emphasized several times.
