Do athletes really need foods with extra protein?

Protein trend in food: Is the extra portion of protein actually useful?

The human body cells are constantly renewed and are therefore dependent on a regular protein intake. But how much protein do we need per day? Some people say you can barely eat enough of it and fall back on "high-protein" foods. Bring these trend products but really something?

Protein-rich foods are the trend

Whether bread, cereals or milk drinks: foods with the extra portion of protein have been in fashion for quite some time. According to the Gesellschaft für Konsumforschung (GfK), such products have achieved an average sales increase of more than 60 percent in the past four years. The manufacturers address not only health and fitness oriented buyers, but also "the masses". Because protein-rich foods are supposed to quickly fill you up and thereby make you lean and help to build muscle. But that's true?

A protein-rich diet can help you lose weight and build muscle. Do you need but special foods that are enriched with proteins. Experts say no. (Image: Syda Productions / fotolia.com)

Diet with high levels of protein helps with weight loss

Health experts say a high-protein diet can help you lose weight.

Because proteins are used more slowly by the body and the stomach emits a faster feeling of satiety. In addition, protein-rich foods can reduce food cravings and boost fat metabolism.

They also last longer full. Some proteins contain amino acids (tryptophan and tyrosine), which are involved in sending saturating messengers to the brain.

But how much protein should one eat? The German Society for Nutrition (DGE) recommends for adults men and women the daily intake of 0.8 grams per one kilo of body weight.

A person weighing 70 kilos needs 56 grams of protein daily. For adults over the age of 65, the DGE gives an estimate of one gram per kilogram of body weight.

Required amount of protein through balanced mixed diet

Fitness experts usually advise a higher protein intake. Strength athletes are often recommended to use 1.3 to 1.8 grams per kilogram of body weight. In individual cases, however, the quantities could be higher.

The handle to protein bars and shakes is usually not necessary. In most cases, a natural protein supply is sufficient.

The German Federal Center for Nutrition (BZfE) also states on its website that the amount of protein needed can easily be achieved with a normal, balanced mixed diet.

The experts have picked out some examples of high-protein foods and describe what's really in them.

Protein bread contains more calories

Most consumers will have noticed at the bakery or in the supermarket that protein bread is often offered.

In this part of the flour is replaced by vegetable protein, especially from wheat and legumes such as peas, field beans or soy. But also animal protein such as whey protein can be included.

According to BZfE, protein bread with 20 to 22 grams per 100 grams (about two slices) contains about three times as much protein as a classic whole wheat bread.

In addition, it delivers with nine to 13 grams of a multiple of fat, compared with a conventional wholegrain bread (one to three grams). No wonder that a protein bread contains 20 percent more calories, depending on the variety.

As already mentioned proteins contribute to the saturation. You do not lose weight automatically. Ultimately, the relationship between energy intake and energy expenditure determines whether you lose weight.

Products can contain a lot of sugar

For example, protein granules provide soy flakes for the high protein content, sometimes including whey protein concentrate, skimmed milk powder, wheat, pea, soy protein or isolated proteins. The latter are "released" from their original sources by chemical processes.

Added sugar, additives such as stabilizers and flavors can also be used in the cereal.

And protein bars, which include milk, soy and whey protein, as well as cereals, often used in combination with nuts and chocolate, can contain lots of sugar.

Expensive specialty products sometimes contain less protein

Dairy products such as quarks, yoghurts, drinks and desserts have also become established in the refrigerated section, which are advertised as "high-protein". These, for example, additional milk protein or whey powder were added.

According to the BZfE, however, it may be that the expensive specialty products contain less protein than a normal lean quark:

While the latter provides twelve percent protein, the nutritional information of a fruit quark labeled "high protein content" may sometimes contain "only" six to ten grams of protein.

Protein-enriched noodles

Classic pasta is usually made from durum wheat semolina and water, some varieties also contain eggs. In 100 grams of uncooked pasta are already ten to 14 grams of protein.

New pasta made from ground legumes such as chickpeas, lentils, soya or mung beans can boast about twice as much.

In addition, in online shops and in some gyms even protein-enriched noodles with 40 to 60 percent protein available.

The ground legumes used in the production of high-protein noodles are also available as flour.

The flours from soybeans, chickpeas or red lentils provide between 20 and 40 percent protein. A wheat flour type 405, however, contains only ten grams of protein per 100 grams.

However, flours made from raw pulses such as chick-pea and red lentil flour are not suitable for raw consumption because of their phasin content. Soya flour, on the other hand, is also suitable for cold dishes.

In organic or health food stores also flour from sweet lupine seeds as well as almond, coconut, hemp, sesame, peanut and pumpkin seed flour can be found. They are all gluten-free by nature.

The BZfE also points out that such products are not quite cheap.

Concentrated nutrients

Even some manufacturers of meat and sausage products now offer protein sausages made of smoked beef, pork or turkey meat in a Landjäger way - as a snack in between.

For such products, protein-rich pieces of meat are smoked and dried so that all nutrients are "concentrated" due to water loss.

So the protein content is around 40 percent, protein additives are not necessary. Crisps made from air-dried or freeze-dried meat are also relatively new to the market - a snack article without "foreign" protein additives.

Protein supply in Germany

The large supply of protein-rich foods gives the impression that the population in this country has a problem with the protein supply. That's not true, according to BZfE.

On the contrary, according to the National Food Consumption Survey, both men and women in Germany eat more protein than recommended by scientists.

So for most healthy people, it makes little sense to eat protein enriched products because they are well supplied with protein.

In addition, foods with added protein are not automatically healthier. They often contain a lot of fat or sugar and / or various additives. Therefore, it is advisable to look very closely at the ingredients list, what is in the product.

Too much protein can damage your health

However, those who resort to such trend foods, should keep in mind that too much protein for some people may be harmful to health.

According to information from the German Society for Nutrition (DGE), increased protein intake in adolescents with impaired kidney function may further impair kidney function.

Whether increased protein intake may affect the kidney function of healthy adults is not well known according to DGE.

According to experts, it is also important that people whose protein intake is significantly above the need, should pay special attention to a sufficient hydration. The reason: The decomposition of protein produces urea, which must be eliminated with the urine. (Ad)