Nutrition
Marisa HeinzeMay 9, 2023
Protein myths - How much protein do I really need?
Protein intake is still a popular topic. Amateur athletes in particular always wonder how much protein they need. Many people are concerned that they are not getting enough protein. The topic of veganism is also becoming increasingly popular, raising the question as to whether you can also supply yourself with sufficient protein as a vegan.
We can reassure you! If you eat a healthy and balanced diet, cook with fresh foods, and eat a varied diet, you don't have to worry about your protein needs. But more about that in this article. We also explain the myths surrounding protein, what constitutes a deficiency and which factors influence our protein requirements.
Protein myths: what is true?
1) Protein is only important for athletes.
This is not true. Along with fats and carbohydrates, proteins are among the macronutrients in our diet - thus among the largest and most important building blocks. Protein is necessary to maintain important bodily functions, such as support of the immune system, but also growth functions, such as building muscle. For this reason, protein is especially popular with strength-training athletes. However, an adequate intake of protein is also necessary for the average person. The German Nutrition Society (DGE) recommends a daily protein intake of 0.8 grams of protein per kilogram of body weight. With a balanced diet, achieving this protein intake is not a problem. Of course, protein requirements depend on various factors. More on this below.
By the way:after a workout, especially after strength training, a protein intake should take place within 30 minutes to 2 hours to provide the muscles with sufficient building blocks for regeneration.
2) I only get protein from animal foods.
Wrong! Even in 2022, this myth is still widespread and leads to the misconception that, for example, vegans do not (or cannot) consume enough protein. However, this is untrue. In fact, plant-based foods are very rich in protein. High sources of plant protein foods include lupins, pumpkin seeds, seitan, hemp seeds, nuts, tempeh, chia seeds, tofu, and other pulses such as lentils and chickpeas. Seitan is extremely high in protein and brings more protein onto the plate with 100g than the same amount of meat or fish. Especially in certain combinations, vegetable protein sources also offer a higher value than animal proteins. The value of a protein source is defined by how well it can be metabolised by the body. For example, the combination of soy (e.g. tofu) and rice has a higher value than beef.
3) Protein helps you lose weight.
This is only partly true. In itself, the key to losing weight is a negative energy balance - meaning you need to consume fewer calories than you use. From a energy balance perspective, proteins have the same number of kilocalories (kcal) as carbohydrates, namely 4 kcal per gram. Fat, on the other hand, has 9 kcal per gram. It is true, however, that proteins keep you full longer. Due to their lower glycemic index, proteins also have a delayed effect on blood sugar level, which prevents cravings. It is best to combine any protein intake with sufficient vegetables (or fruit) and fluids. The vegetables (or fruit) not only provide an acid balance due to the alkaline ingredients, but also provide sufficient dietary fibre, which increases the value of the protein.
4) Protein shakes: the protein miracle?
Again, this is not entirely true. As mentioned above, it is true that for muscle building and recovery after exercise it is important to supply protein within a certain time window. Here, protein shakes can come in handy, as they are easy to transport, have a high protein content and are easily digestible. However, protein shakes should never replace a balanced diet and natural sources of protein. Protein shakes are artificial and highly processed. Therefore, they should only be taken as a dietary supplement, not as a substitute.
5) Is too much protein harmful?
It depends on your needs and your goal. If you want to lose weight, protein can help you feel full, but if you eat too much protein and therefore too many calories, the excess protein will also be converted into sugar and stored as fat reserves. From a health perspective, an increased protein intake is not a problem for healthy adults.
In certain cases, however, too much protein could be harmful. A permanent protein intake of 2 or more grams of protein per kilogram of body weight would be "too much protein". Since the metabolising of protein produces ammonia, which is transported with the blood via the kidneys, those with a pre-existing condition or weakened kidneys should be cautious. An already weakened liver, for example due to increased alcohol consumption or obesity, could also struggle with large doses of protein and the resulting ammonia. If you are unsure or have questions, it is best to consult your GP.
How much protein do I need?
As already mentioned, the DGE recommends an average protein intake of about 0.8 grams of protein per kilogram of body weight. This corresponds to about 48 grams of protein per day for a normal-weight adult weighing 60 kg.
Important: 48 grams does not mean that we eat 48 grams of pulses. It refers to the actual amount of protein contained in the food. Read the ingredients on the back of the packaging or read up on protein content for different foods (more on this below).
How do I recognize a protein deficiency?
As already mentioned, protein is responsible and necessary for many important functions in the body. These include:
- Transport of fat and oxygen
- Absorption of iron
- Muscle function
- Defence against pathogens
- Repair of defective cells
- Health of nails and hair
- Production of connective tissue and cartilage
If there is a protein deficiency, this can lead to physical, but also psychological problems.
- Reduction of muscle mass
First, the body will try to take the missing amino acids from the muscles and thus actively catabolises and reduces muscle mass in the body. The result can be increased risk of injury and frailty, especially in older people.
- Water retention
If the body lacks protein, it is possible that it will draw water from the tissues, resulting in swelling, a bloated belly and digestive problems.
- Weakened immune system
Since proteins are also involved in blood cell formation and support our immune system, a deficiency can weaken the immune system, which in turn makes us more susceptible to various illnesses. In fact, people with a severe protein deficiency are also more prone to pneumonia.
- Impaired wound healing
Since proteins are needed to build cells, a protein deficiency can be the cause of impaired wound healing.
- External manifestation
A protein deficiency can also manifest itself in increased hair loss, dark circles under the eyes or brittle nails. Wrinkles can also appear due to a deteriorated cell structure.
- Cravings
As described above, proteins help stabilise blood sugar levels and thus contribute to a longer-lasting feeling of satiety. A serious protein deficiency can therefore manifest itself in frequent food cravings when blood sugar levels drop.
- Psychological problems
However, protein deficiency not only affects our physical functions, but can even lead to psychological distress. Mood swings are the most common, but fatigue, tiredness and a lack of concentration can also be symptoms of a protein deficiency. In the worst case, it can even lead to unhappiness and depression.
However, it is important to emphasise that in the general population in western countries and industrialised nations there is rarely an acute protein deficiency, as we can cover our protein needs very well through our diet. Usually, a deficiency is caused by certain diseases, such as kidney disease, tuberculosis, or AIDS. In some cases, an increased protein requirement may also be necessary due to other factors.
What factors influence my protein requirement?
With the recommended amount of protein of 0.8 grams of protein per day, we are talking about an average, healthy adult. Of course, our protein needs are influenced by different factors, some of which you will find here:
More protein is only needed after 5+ hours of exercise.
Many people might think that they must reach for their protein shake after workout. This is not the case. According to the DGE, the same amount of protein is required for adults in leisure sports as for everyone else; namely 0.8 grams per kilo of body weight. Therefore, if you exercise 3-4 times a week for about 1 hour, you don't need to worry. For those working out more than 5 hours a week, we can speak of leisure athletes.
Since regular exercise generally consumes more energy, "leisure athletes" may also eat more or increase their protein requirements. Depending on the intensity, duration and frequency of training, a protein requirement of 1.4-1.6 grams per kilo of body weight is therefore recommended. An increased amount of protein may also be necessary for targeted strength training with the clear goal of building muscle. Exactly how much protein is needed here is hotly debated. You can find figures ranging from 1.3 grams to 2.2 grams of protein per kilo of body weight. We recommend that you talk to an expert about your individual goal to find out what is optimal for you.
For overweight people: less protein.
Firstly, as mentioned above, being overweight can lead to weakened liver performance. Secondly, increased fat mass (and not muscle mass) is usually the cause of obesity. Fat mass, however, does not have an increased protein requirement. Therefore, according to the DGE, overweight people should orient themselves to the body weight that they would have within the framework of a classified normal weight:
*Example: calculating protein requirement for obese people
- - Height 1.70 m / weight: 80 kg / BMI in the obesity range of 28
- - If the person had a normal range BMI of 22, the weight would = 63 kg
- - The recommended protein intake for someone of 63 kg * 0.8 g = 50 g protein / day
*Source: www.dge.de
- Higher protein requirement for people over 65.
According to the DGE, this is an estimate based on physical functionality, as there are not yet sufficient studies to support this claim. It is possible that a protein deficiency amongst older people can develop due to the lack of exercise with older age and the accompanying loss of appetite. If there is a protein deficiency, the body takes the amino acids it needs by breaking down muscle. Of course, we want to avoid this. For this reason, adults over the age of 65 are recommended to consume a slightly increased protein intake of about 1 gram per kilogram of body weight or a little more. Among other things, this should help to maintain mobility and musculature in old age.
- Pregnant women and breastfeeding mothers need a higher protein intake.
One reason for this is the weight gain of about 12 kg during pregnancy. According to the German Nutrition Society (DGE), pregnant women need a different daily requirement of protein depending on the trimester. For more information about your protein needs during pregnancy or breastfeeding, go to www.dge.de or consult a doctor.
- Höherer Eiweißbedarf für Personen über 65.
Dies ist, laut DGE, aber ein Schätzwert, der sich auf die körperliche Funktionalität beläuft, da es noch keine ausreichende Studienlage gibt. Es ist möglich, dass aufgrund des Bewegungsmangels im Alter und der einhergehenden Appetitlosigkeit ein Proteinmangel entstehen kann. Liegt ein Proteinmangel vor, so nimmt der Körper sich die benötigen Aminosäuren, indem er Muskulatur abbaut. Dies wollen wir natürlich vermeiden. Daher wird Erwachsenen über 65 Jahren empfohlen, eine leicht erhöhte Eiweißzufuhr von circa 1 Gramm pro Kilogramm Körpergewicht oder etwas mehr zu sich zu nehmen. Dies soll unter anderem helfen, die Mobilität und Muskulatur im Alter zu erhalten.
- Schwangere und stillende Mütter benötigen eine erhöhte Eiweißzufuhr
Grund hierfür ist unter anderem die Gewichtszunahme im Verlauf einer Schwangerschaft von circa 12kg. Laut DGE benötigen Schwangere einen jeweils unterschiedlichen Tagesbedarf an Eiweiß je nach Trimester. Für mehr Information zu deinem Eiweißbedarf in der Schwangerschaft oder während des Stillens kannst du dich unter www.dge.de informieren oder einen Arzt konsultieren.
How can I meet my protein needs?
Here are some tips and foods to make sure you get enough protein. Protein can be obtained from both animal and plant foods.
Animal proteins are more "complete" because they contain all the amino acids and can be easily processed by the body. Here you should make sure to use organic products, as products from factory farming are produced under catastrophic conditions and can have a negative effect on your health due to antibiotics administered to the animals.
Examples* of animal proteins:
- parmesan: 35g
- serrano ham: 30g
- harz cheese: 30g
- emmental cheese: 28g
- tuna in its own juice: 26g
- turkey breast: 24g
- salmon: 21g
- beef: 22g
- salami: 20g
- prawns: 18.5g
- cottage cheese: 13g
- low-fat quark: 12.6g
- white sausage: 11g
- egg white from egg: 11g
- greek yoghurt: 10g
*Source: www.utopia.de
However, vegetable proteins can be healthier because they contain less to no saturated fat and cholesterol, phosphates, and salt. Vegetable proteins also provide important secondary plant substances, such as vitamins, polyphenols, and trace elements. According to NDR, a long-term study has shown that excessive consumption of animal protein can shorten life expectancy, which is not the case with vegetable protein. The main thing to remember here is to eat a balanced and varied diet to cover the different amino acids.
Examples* of vegetable proteins:
- soya flour: 40g
- hemp seeds: 37g
- soybeans: 34g
- peanuts: 25g
- pumpkin seeds: 24g
- lentils: 24g
- pine nuts: 24g
- pistachios: 23g
- peanut butter: 22g
- kidney beans: 22g
- chia seeds: 21g
- almonds: 20g
- quinoa: 15g
- oatmeal: 13g
- tofu: 11g
*Source: www.utopia.de
Conclusion
As always, make sure you eat a healthy and balanced diet - preferably home-cooked and with fresh ingredients. Essentially, we don't have to worry too much about protein deficiency in Germany. However, if you have any concerns, it is best to consult your GP. How much protein you need per day depends on certain factors, which includes ambitious leisure athletes, who exercise more than 5 hours per week, the older generation or pregnant women.
Especially those who pursue the goal of muscle building should pay attention to a slightly increased protein intake. A protein deficiency can lead to physical as well as mental illness. To cover your protein needs, two-thirds vegetable and one-third animal proteins are recommended.