Are foods with an extra portion of protein recommended? – healing practice

Protein: Are protein products needed?

protein bars For a long time, shakes and smoothies were only popular with athletes in the gym. But now there are more and more products in the supermarket. protein supplement. It’s a nutrition with a extra serving of protein but really recommended?

Whether bread, muesli or milk drinks: foods with the extra serving of protein They have been in trend for a long time. Such products are meant to make you feel full quickly and thus lose weight and help you build muscle. But even for athletes, a diet with an extra portion of protein is superfluous, reports the Schleswig-Holstein consumer advisory center in a recent statement.

trending protein

Meanwhile, powders and bars for physically active people are available in many supermarkets. Drug stores, health food stores, health food stores and online stores mainly offer special products with some extremely high protein levels.

And in supermarkets and discount stores, more conventional foods like muesli, bread, drinks, ready meals, snacks and sweets with an extra serving of protein have found their way into the market.

But also naturally high in protein Food such as cheese or fish, suppliers advertise with reference to protein, although they do not contain more protein than conventional products of this type without extra advertising.

According to the “Food Clarity” portal, for suppliers to be able to advertise food as a “protein source” or as “protein-rich”, they must contain the legally prescribed amounts of protein.

Then, depending on the protein content, the next three medical statement 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 any more claims on protein in food.

The usual mixed diet is sufficient.

As the consumer center explains, proteins provide the body with amino acids and nitrogen, which it needs, among other things, to build proteins, enzymes, and endogenous hormones. We are sure of an adequate supply amino acids it depends on the food that our body cannot produce on its own.

The German Nutrition Society (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 a amount of protein 56 grams per day. On average, these amounts are already exceeded with the usual mixed diet.

But also vegans and vegans who completely avoid high-protein animal foods can ensure an adequate supply of protein. However, you should be sure to make a specific selection and combination of high-protein, 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 brings with it. But there are indications that increased protein intake during pregnancy and childhood increases the risk of obesity in children, the Baden-Württemberg State Nutrition Center reports on its website.

The kidneys can also be damaged. And in adults with disabilities kidney function increased protein intake can further worsen kidney function.

The European Food Safety Authority recommends that adults take daily protein intake twice the recommended intake, that is, a maximum of just under two grams per kilogram of body weight.

Sports enthusiasts also do not need any special products.

also who competitive sport does, you can meet your protein needs with regular high-protein foods. An advantage over protein-enriched foods is superfluous. 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. Because the hunger It tends to increase automatically after training, high-protein 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.

High-protein foods fill you up better than low-protein foods. In addition, it contributes to the maintenance of lean body mass and basal metabolic rate for energy during a reduction diet. That’s why high-protein foods are made with a weight reduction associated with weight loss. This is also confirmed when comparing high and low protein reducing diets.

Anyone with a high protein diet You want to lose pounds but you don’t need extra protein foods. Normal foods contain enough protein. Also, 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 term, the body weight benefits of a high-protein diet fade and eventually disappear entirely.

More important than the nutrient composition is the energy balance: If you want to lose weight, you need to eat fewer calories than you use. Only then can the extra pounds go away.

charge in the wallet

Protein-enriched foods offer no advantages, summarizes the Schleswig-Holstein consumer advisory center. Quite the contrary: you load him purse of consumers

Also, protein powders or special bars are superfluous. sweeteners, additives, aromas, vitamins and minerals. Protein comes primarily from highly processed conventional foods. It often consists of mixtures of milk, legume and egg protein. (ad)

Author and source of information

This text corresponds to the requirements of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.

Important note:
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.

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