What You Need to Know About Protein Consumption and Protein Powders

How much protein do we need?

Protein is a basic building block of the body and a macronutrient needed to produce muscles, tendons, organs, skin, enzymes and hormones, as well as to carry out other important functions such as fluid balance. The right amount of protein to consume can vary with many factors, including age, muscle mass, physical goals, activity level and current health. However, the recommended minimum daily protein intake needed to carry out these functions is 0.8 grams per kilogram. To give examples:

For a woman weighing 65 kg, the minimum daily amount of protein is 52 grams.

• To obtain an average of 52 grams of protein, consuming 1 egg, 2 thin slices of white cheese, 1 glass of milk, 4 tablespoons of yogurt, 4 tablespoons of legumes and meat/chicken/fish equivalent to 2 meatballs within 1 day would be more than sufficient.

For a man weighing 85 kg, the minimum daily amount of protein is 68 grams.

• To obtain an average of 68 grams of protein, consuming 1 egg, 2 thin slices of white cheese, 1 glass of milk, 4 tablespoons of yogurt, 6 tablespoons of legumes and meat/chicken/fish equivalent to 3 meatballs would be sufficient.

In addition to these foods, eating other foods during the day that are not in the protein category but contain protein, such as bulgur, oats, whole wheat bread, raw almonds and vegetables, will increase protein intake further.

Does everyone have the same protein requirements?

One of the main factors affecting the amount of protein needed each day is the type and level of sport performed. The body may therefore need more protein depending on the duration and intensity of training. However, this amount is not as high as is commonly thought. The world's most comprehensive organization of food and nutrition professionals, “The Academy of Nutrition and Dietetics”, and the exercise science platform with 50 thousand members, "The American College of Sports Medicine";

• recommend that professional athletes or people actively engaged in high-intensity training consume 1.2-2.0 grams of protein per kilogram daily, depending on the type and level of sport.

- For example; consider a female athlete weighing 65 kilograms and a male athlete weighing 85 kilograms. Depending on the intensity and type of sport, the female athlete's daily protein requirement would range from 80-130 grams, while the male athlete's would range from 100-170 grams.

For people who regularly engage in vigorous training, increasing protein intake within the specified limits is beneficial. This is because adequate protein intake helps increase muscle mass and contributes to minimizing muscle damage. However, people who exercise sometimes misunderstand this and think that the more protein they consume, the more muscle mass they will gain. In fact, protein consumed above requirements can do more harm than good. Without the right training needed for muscle development and a balanced intake of all macronutrients, excessive protein consumed without proper understanding will not increase muscle mass. To increase muscle building, replenish glycogen stores and minimize muscle damage, it matters which macronutrients are consumed, in what amounts and when, before and after exercise.

-Related topics:

• What should you consider in pre-exercise nutrition? 
• What should you consider in post-exercise nutrition?

In 2018, a study published in “Frontiers in Nutrition” stated that protein powder is the best-selling sports supplement after sports drinks. At this point, 2 questions need to be answered:

1. Is such widespread use of protein powder really necessary?
2. Can people involved in sport professionally or actively engaged in high-intensity training meet their protein needs through food alone?

On average, 1 serving of protein powder contains approximately 20-25 grams of protein. This amount of protein can also be obtained by eating 100 grams of grilled chicken breast or 1 can of light tuna. This shows that protein requirements can be met through food without using protein powder. Let us look at the protein content of some foods: 

• 1 egg: 6 grams
• Grilled chicken/meat/fish equivalent to 3 meatballs (90 g): an average of 20-25 grams 
• 3 thin slices of white cheese: an average of 10-12 grams
• 4 tablespoons of legumes: an average of 8 g
• 1 can of tuna (150 g): 24 grams
• 1 glass of semi-skimmed cow's milk: 7 grams
• Approximately 1 glass of yogurt: 6 grams
• 12-15 raw almonds: 5 grams
• 1 glass of cooked quinoa: 8 grams

Protein powders are not needed to meet daily protein requirements. However, they can be useful when it is not possible to eat food after training and a rapid intake of protein is needed.

What do protein powders contain?

Protein powders with different ingredients are available on the market. These products may contain allergens or may not be suitable for vegans or vegetarians. The ingredients of the product to be used therefore need to be examined in detail. People with any health condition should also consult a doctor before using these products.

For example, if someone with lactose or gluten intolerance consumes a protein powder made with whey or containing gluten, it 

• may cause problems such as abdominal pain, stomach cramps, bloating, diarrhea and vomiting.

Protein powders containing no animal products are also available for vegan consumers. However, most of the protein in protein bars, drinks and powders is obtained from milk. During cheese production, the processes applied to heated milk cause its casein protein to separate from the liquid into a solid form. The remaining liquid is whey protein, or “Whey” protein. Whey and casein are considered high-quality proteins because they contain the amino acids the body needs. However, whey protein is absorbed more quickly and raises plasma amino acid concentrations more rapidly. For this reason, the most commonly used protein powders are generally those made with Whey Protein. The different types of whey protein used in supplements are as follows: 

• Whey protein powder 
• Whey protein isolate (WPI) 
• Whey protein concentrate (WPC)

- Two of the most common forms are WPI and WPC.

- The types of whey differ in their nutritional content. These differences are caused by processing methods.

Does consuming more protein than necessary for a long time harm the body?

Consuming any food above the tolerable limit for a long time can lead to health problems. Taking more than 2 grams of protein per kilogram daily does not provide an additional contribution to increasing muscle mass and can also pave the way for many diseases in the long term. Health problems that prolonged excessive protein intake may cause are as follows:

• Dehydration: The body excretes the waste products of protein through urine. If not enough water is consumed, prolonged excessive protein intake may cause fluid loss in the body.
• Kidney damage: With excessive protein intake, the kidneys need to work harder than normal to excrete nitrogen and waste products. Excessive protein intake may cause kidney damage, particularly if kidney disease has already been diagnosed.
• Risk of cancer and heart disease: Many studies argue that high-protein diets may increase the risk of various cancers (colorectal, breast and prostate) and heart disease. 
• Weight gain: Excess protein consumed is stored as fat in the body.
• Bad breath: With high protein and low carbohydrate consumption, the body enters a metabolic state called ketosis, which produces chemicals that create an unpleasant fruity odor.
• Constipation: Excessive protein and insufficient fiber intake can cause constipation.

- In addition to the health problems that may occur, excessive protein intake can be even more harmful when it comes from protein powders. This is because protein powders are sold as dietary supplements. For this reason, the United States Food and Drug Administration (FDA) leaves product safety checks and the labeling process to manufacturers. A protein powder that a manufacturer presents as safe may therefore actually have harmful effects on health. For this reason, prolonged consumption in large amounts may harm health.

Summary & Conclusion

Adequate protein intake is important for the body to carry out its basic functions. However, the amount of protein that needs to be consumed is not as high as is commonly thought, even for people who actively exercise. We therefore recommend that people exercising to lead an active life, burn fat and build muscle meet their protein requirements through food. When protein powder is needed for various reasons, we recommend choosing these products carefully and consuming them under the supervision of a sports physician.