Protein drinks are often associated with athletes and building muscle mass. Protein is, however, a basic nutrient with a wide range of functions in the body. Every cell contains proteins, which are involved in growth, repair and the regulation of many processes in the body.
Protein, protein drinks and their importance
Proteins are made up of amino acids, some of which are essential and have to be taken in from food.
They perform a range of physiological functions:
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they take part in the synthesis of enzymes, hormones and immune proteins,
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they enable the renewal and growth of tissue,
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they maintain the body's nitrogen balance.
The quality of a protein is determined by its essential amino acid composition and its digestibility.
The highest biological value is found in animal sources such as whey, casein, eggs or milk.
Protein drinks provide a concentrated source of protein and can be a suitable way of topping up your intake if your normal diet does not contain enough good-quality protein.
How much protein do I need without exercise?
For adults without regular physical activity, the recommended daily intake is roughly 0.8 g of protein per 1 kg of body weight. This amount ensures a balance between the synthesis and breakdown of the body's proteins.
A higher protein intake is recommended for people with a higher energy expenditure or during periods of increased recovery (e.g. after illness or injury).
Athletes have increased needs:
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Endurance training: 1.2–1.6 g/kg/day
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Strength training: 1.6–2.2 g/kg/day
An intake above 2.2 g/kg/day has not been shown to be beneficial for any further increase in performance or muscle mass.
| Body weight | 0.8 g/kg | 1.2 g/kg |
|---|---|---|
| 50 kg | 40 g | 60 g |
| 60 kg | 48 g | 72 g |
| 70 kg | 56 g | 84 g |
| 80 kg | 64 g | 96 g |
Does it make sense to drink protein without exercising?
Protein performs its function in the body even without a training stimulus. It enables the synthesis of enzymes, hormones and immune proteins and the renewal of tissue.
A sufficient intake helps to maintain muscle mass, supports recovery and contributes to the overall nitrogen balance.
On the other hand, if your diet contains enough complete protein sources, additional supplementation is not necessary. Protein drinks are suitable above all when your normal diet does not provide the recommended amount of protein.
Can protein alone increase muscle mass?
No, muscle protein synthesis (MPS) is stimulated by a combination of mechanical load and a sufficient supply of amino acids. Without exercise MPS remains low, and so protein intake alone without training does not lead to a significant increase in muscle mass.
Will protein make me put on weight?
From the point of view of energy balance, if the total energy intake is higher than the expenditure, weight increases regardless of the source of nutrients.
Protein contributes to the total calorie intake (1 g of protein = 4 kcal), and therefore to the weight balance as well.
At the same time, however, it has a higher thermic effect of food (TEF) than carbohydrates and fats, which means that digesting it requires more energy
Protein for weight loss without exercise
A higher protein intake can contribute to increased satiety and so reduce your total energy intake. In the context of weight reduction it also helps to protect muscle mass at a lower calorie intake. Without physical activity, however, the effect of protein is limited to these indirect effects.
How usable are higher doses of protein?
It used to be assumed that the body uses only a limited amount of protein per dose.
In an experiment comparing an intake of 25 g vs. 100 g of protein after whole-body strength training, muscle protein synthesis after the higher dose was roughly 30 % higher over 12 hours.
The rate of amino acid oxidation did not exceed 15 % of the amount taken in.
These data show that even larger single doses can be used effectively, provided that the total daily intake is sufficient.
Conclusion
Protein is essential for maintaining the structure and function of the body's tissues.
For the inactive adult population the recommended intake is roughly 0.8 g/kg/day, while for athletes it rises according to the type and intensity of the load to as much as 2.2 g/kg/day.
An intake above this limit shows no further benefit for performance or muscle growth.
The total daily intake is more important than the exact timing of doses.
Protein drinks can serve as a suitable source of protein in situations where your normal diet cannot cover your needs, but they are not essential if your diet is balanced.
Protein supplements should be used only as a supplement to your diet, not as its basis. When choosing a supplement, look at the protein content, the source of the proteins used and the overall quality of the composition.
References:
- Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review.
- What are proteins and what do they do? – Medline Plus US
- Church DD, Hirsch KR, Park S, Kim IY, et al. Essential Amino Acids and Protein Synthesis
- Protein, weight management, and satiety.
- The Effects of High-Protein Diets on Kidney Health
- High protein diets cause dehydration
- How much protein do you need every day?
- Caffeine and the central nervous system
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