Get your protein but always start with food
I often get asked why I use protein powder. Is it really necessary? The short answer is: no. But it can be very practical.
Let me explain.
Protein is the body's most important building block. Every single day, muscles, skin, enzymes, hormones and other tissues are broken down and rebuilt. For this process to function optimally, the body needs enough protein.
It becomes even more important if you:
strength trainer
want to lose weight
want to maintain muscle mass as you get older
recovers after training
want to feel full longer
How much protein do you need?
The official minimum requirement is enough to avoid deficiency diseases not to optimize health, performance or muscle mass.
For those who exercise regularly, research shows that around 1.6–2.2 grams of protein per kilogram of body weight per day is a good level.
If you weigh 80 kilos, that means about 130–175 grams of protein per day. That's significantly more than many people think.
Protein from food is always the first choice
I always try to get as much protein as possible from regular food. Chicken, fish, meat, eggs, dairy products, legumes and other protein-rich foods contain not only protein but also vitamins, minerals and other nutrients that the body needs. Food is always the foundation. But Reality doesn't always look like theory.
That's why I supplement with protein powder
Some days it's just hard to get enough protein . You're in a hurry. You're traveling. You 've been working out late. Or you don't want to eat another big meal.
Then a protein powder is an easy way to fill up. I use a whey isolate .
The difference between an isolate and a regular whey protein (whey concentrate) is primarily that the isolate is further filtered.
This means that it normally contains:
higher protein content
less fat
less lactose
fewer carbohydrates
This makes it easier on the stomach for many people, while still providing a lot of protein per serving. This doesn't mean that isolate is "magical." It's still just a way to get protein.
Protein powder is a food not a shortcut
There is sometimes a misconception that protein powder is some form of doping or performance-enhancing product.
It's not.
Protein powder is basically a food where the protein has been separated from the rest of the milk. It's roughly the same protein found in quark or cottage cheese just in a more concentrated and convenient form.
It doesn't replace a good diet. It complements it.
My philosophy
I always try to think in this order:
Build your diet on good ingredients.
Make sure you get enough protein.
Use supplements when they actually fill a need not as a replacement for good food.
For me, protein powder is just that: a tool. Not because it's better than food. But because it sometimes makes it much easier to reach your daily protein goal. And sometimes it's the simplicity that makes you manage to keep up your good habits day after day.
All the best, Kennet Båth
