Whether weight loss is your goal, we’re ready to help you decide whether you’ve thought about the power of protein and whether protein supplements can help you achieve your goals.

We get it; time is tight and quick fixes, like a protein supplement, are easy, convenient, and when you’re ready. But are they really necessary? We will help you answer this question in this piece.

What is protein?

Protein is one of the three macronutrients (along with carbohydrates and fats) that are essential for the body to function properly.1). Protein is involved in every cell in your body! Aiding muscle growth may be its claim to fame, but protein also plays a key role in hormone regulation and the enzymes that control your metabolism and more (2).

Protein is found in many forms in whole foods. If you follow a diet with a variety of whole foods, your protein needs will be met only through your food. After all, protein is found in both animal and plant-based foods, from chicken and lean beef to eggs and cheese and beans, nuts and seeds (3).

But, if you have specific health goals, like gaining muscle or losing weight, adding protein supplements can help.

Fun fact: MyFitnessPal US users looking to lose weight get 24% of their calories from protein.

Natural sources of protein: Can you get enough from food?

Despite the strong protein trend, most Americans meet their dietary needs from a variety of protein sources (2, 4). Many foods you eat contain some protein (3).

Traditional whole-food protein sources like chicken, lean beef, and dairy may come to mind, but that doesn’t mean you can’t meet your protein needs. a primarily plant-based diet (3).

Here’s a quick review of natural protein sources (3):

Animal-based proteins (3):

• Lean meats: chicken, pork, turkey, beef, lamb
• Dairy products: cheese, milk, yogurt, cottage cheese
• The eggs

Plant-based proteins (3):

• Beans and lentils
• Nuts and seeds
• Whole grains
• Nutritional yeast
• Soy foods: tofu, tempeh and edamame

The beauty of including a variety of whole-food protein sources to meet your goals is that they also provide essential nutrients (3). While plant protein options tend to be higher in dietary fiber, an important nutrient that most Americans don’t eat enough of, animal-based protein sources often provide more minerals, such as iron, choline, and zinc.3, 7).

This does not mean that one is better than the other. Instead, think of it as an invitation to eat a variety of protein options in your diet. This will help you balance your total nutrient needs for the day based on the protein choices you make.

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About experts:

Liz Shaw MS, RDN, CPT is a nutrition expert, four-time cookbook author, freelance writer, and early childhood nutrition pioneer in the field of fertility nutrition. He is the president and owner of a US-based nutrition communications and consulting firm.

Emily Sullivan, RD She is the food data curator for MyFitnessPal. She earned her bachelor’s degree and completed her dietetic internship at Ohio State University and her culinary arts degree at Johnson and Wales University.

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How Much Protein Do You Really Need?

Protein needs are individual, meaning your specific age, gender, fitness level and lifestyle come into play (3). With that in mind, protein intake recommendations, the Recommended Dietary Allowance or RDA for short, cover the essential needs of a healthy person to prevent muscle loss (5).

On average, most adults need about 0.8 grams per kilogram of body weight (or about 0.36 grams per pound) (5). Note that this does not take into account your workouts.

RDA for protein based on gender and age (5)

For men

• 14-18 years: 52 g/kg body weight per day
• Over 18 years: 56 g/kg body weight per day

For women

• 14-18 years: 46 g/kg body weight per day
• Over 18 years: 46 g/kg body weight per day

Remember, these intervals do not factor into specific exercise or weight goals. The recommended amount of dietary protein for exercising individuals is closer to 1.4 to 2 grams per kilogram of body weight (or about 0.6 to 1 gram/pound) (8). Someone who weighs 150 pounds probably needs 95 to 136 grams of protein a day if they work out.

If math isn’t your thing, don’t worry. Take a look MyFitnessPal Macro Calculator to get a better idea of ​​what your personal protein goals might be. The app will automatically give you a protein recommendation when you complete registration based on your age, gender, goal and activity level.

Protein Supplements for Muscle Building: Do They Help?

Protein provides support for whole-body health (2). First, protein helps muscle recovery after a workout (9). This helps repair and rebuild muscles, promoting lean muscle growth (9).

But, that’s not what good protein is all about. It is also essential for wound healing and surgery recovery (10). Although post-operative recovery would be closely regulated by your medical team, when it comes to your resistance training, protein recommendations are usually expressed as a lower range (8).

For example, getting 0.25 grams of protein/kilogram of body weight immediately after a strength training session, which is about 20 to 40 grams of protein, helps optimize performance and recovery (8).

Simple protein-rich foods can easily add to that amount. For example, a 150-pound woman needs about 17 grams of protein after a workout, and you can get that from 1 cup of Greek yogurt or an egg omelet made with 2 large eggs and 2 large egg whites (11, 12, 13).

Most sports nutritionists recommend getting a quality protein source within the first 30 to 60 minutes after your workout (8). Whole-food protein sources, like that Greek yogurt, aren’t always as convenient when exercising on the go. That’s where protein supplements It can come into play and help your muscle growth when you’re pressed for time.

The market for protein supplements is growing dust, the bars, shakesand also store-bought chips. It’s important to do your homework and choose brands based on the quality of the ingredients and how well the body supports them. For example, some sugar substitutes used in protein supplements can cause stomach problems.

Protein Supplements for Weight Loss: Are They Effective?

Protein increases satiety, also known as the fullness factor. This means that when you eat enough protein at meals and snacks, you eat less. A high-protein diet can aid in fat loss while maintaining fat-free mass on a low-calorie diet (14).

Protein supplements for weight loss, such as shakes and bars, which are often high in protein, can be useful. They are dense and calorie controlled options. But, it is important to read the ingredients. Some brands are high in added sugar and/or oil, adding calories but little solid nutrition. Over time, this can make your weight loss goal more difficult (14). Consider adding one of these 9 dietitian-reviewed protein bars to your shopping cart.

But alone Sticking to high protein bars won’t give you the long-term results you’re hoping for. Choose a variety of whole foods, such as lean meats or beans, fresh fruits and vegetables, and whole grains, combined with high-quality protein supplements only when necessary (3).

On average, MyFitnessPal Users in the United States with a weight loss goal consume approximately 24% of their calories from protein. Since one gram of protein contains 4 calories, a member who eats 1400 calories a day for weight loss purposes consumes an average of 83 grams of protein.

Too Much of a Good Thing: Can Protein Supplements Be Harmful?

While protein is essential, too much isn’t the best for your health either (15).

Eating too much protein can affect metabolism and gut comfort, especially when combined with an unbalanced diet (15). In this case, eating too much protein from processed foods, such as protein supplements like bars and chips, can cause you to exceed your calorie goal for the day.

Also, eating too much animal protein can cause kidney stones in some people, a serious condition that can land us in the hospital (15).

And then there’s the elephant in the room: saturated fat and heart health. Saturated fat in some protein sources may increase the risk of cardiovascular problems and colon cancer (15).

When it comes to protein supplements, many products are often manufactured with sugar alternatives, such as non-nutritive sweeteners like sucralose. These sugar alternatives have a huge impact on gut health. They can cause some side effects such as digestive discomfort, bloating, constipation and diarrhea (16).

If you’re wondering how much protein is actually “too much,” catch yourself this deep dive. 

Final Thoughts: Do you need protein supplements for your goals?

Most American adults are meeting their recommended protein needs through a balanced diet, making protein supplements unnecessary (2, 4). That being said, they are all unique.

People who exercise regularly and have muscle growth or weight loss goals may benefit from some protein supplements (8). After all, it provides a quick source of nutrition after a workout.

Note that these supplements should be used to enhance protein intake, not to routinely replace whole-food protein sources. Not all protein supplements are created equal, so choose the brand that works best with your personal health goals and that you can tolerate best (you don’t want to feel bloated your entire workout!)

Start using it today MyFitnessPal to track your current protein intake. This will help you gauge whether a protein supplement will help you reach your fitness and weight loss goals faster.

The mail Protein Supplements: Do You Need Them? appeared in the first MyFitnessPal Blog.

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Intermittent fasting has become very popular among some people on their weight loss journeys. This way of eating can supposedly lead to weight loss and improve your energy levels. Some even claim it sharpens your cognitive health. Everywhere you look, regular speeders are raving online about the benefits of narrowing their eating window.

However, the food choices you make throughout the day can significantly affect how you feel and perform during your fasts.

Eating the right balance of foods will help you feel energized, stave off hunger and ensure you’re getting the nutrients you need. In an app like your macro tracker MyFitnessPal it can help you achieve the right balance of protein, fat and carbohydrates

On the other hand, some foods can be more likely to cause energy waste, increase hunger, and disrupt fasting goals.

Let’s dive into what you should eat during intermittent fasting to make the most of your eating windows, with tips from one of our dietitians.

Prioritize protein for muscle satiation and muscle support

During intermittent fasting, including lean protein in your meals is key to keeping you full and maintaining muscle mass. (1)

protein it is especially essential for people with fitness or weight loss goals. It helps maintain fullness and maintain lean muscle mass by repairing and building muscle tissue during periods of reduced calorie consumption. (7)

Eat the lean variety high protein foods such as:

• chicken
• Turkey
• the fish
• tofu
• The eggs
• Low-fat dairy products

Protein-rich foods help ensure that your meals are filling and nutrient-dense. If you exercise in a fasted state, eating enough protein supports muscle mass and can also help with recovery after workouts.

Plus, protein-rich foods are very filling, meaning you’ll feel fuller for longer, making you less likely to overeat during your eating window during the day. (8)

If you want to increase protein, MyFitnessPal currently offers a 7-day free trial A quick start high protein plan.

Incorporate whole grains for sustained energy

Whole grains are a staple food group for intermittent fasting because they provide long-lasting energy and keep hunger at bay better than refined carbohydrates. (9)

Add these to your meals to feel good during intermittent fasting:

• Brown rice
• Quinoa
• Oatmeal
• Whole grain bread

These foods are rich in fiber and take longer to digest, constantly releasing energy.

Whole grains can help prevent energy crashes, especially during fasting hours. (10) Plus, the fiber in whole grains can help stabilize blood sugar levels, so you avoid the energy spikes and dips that can interrupt hunger during a fasting schedule. (2)(11)

For optimal digestion and long-lasting fullness, make fiber-rich grains the main part of your meals. learn How to track your fiber Take it like a dietitian here.

Load up on fruits and vegetables for nutrients

Fruits and vegetables are easily overlooked, but they are essential during intermittent fasting. They contain vitamins, minerals, fiber and water to keep you hydrated and energized.

During the eating window, load:

• Leafy greens like spinach and kale
• Colorful berries
• carrots
• Broccoli
• Sweet potatoes

These foods provide high nutrient density without excess calories, making them perfect for eating windows. In addition, the water content of these foods helps to hydrate and feel fuller, and their fiber supports digestive health and satiety. (3)

If weight loss is your health goal, consider making vegetables the base of your meals to increase meal volume or size while keeping your calorie intake in check, which will help keep you satisfied throughout the fast. (12)

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About experts:

Caroline Thomason She is a registered dietitian and certified diabetes educator. He has been in the industry for 12 years, has published in over 40 publications, is a CPG consultant and advisor, speaker, broadcast spokesperson and recipe developer.

Joanna Gregg, MS, RD She is the Food Data Curator for MyFitnessPal. He earned a BA in nutrition from Georgia State University and a MA from the University of Nebraska. Her focus is on helping people find the right balance of nutrition, fitness and a healthy lifestyle to achieve optimal health.

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Include healthy fats for weight management and satiety

Including healthy fats in your diet can help keep you full and provide stable energy levels during periods of fasting.

Healthy fats are those found in foods including:

• Avocados
• Dried fruits
• the seeds
• Olive oil
• Oily fish

These foods are rich in nutrients that support brain and heart health. Remember, healthy fats are energy dense, so a little goes a long way to keep you satiated. (4) Shoot for one or two tablespoons per meal, depending on your goals and calorie needs. (12)

Omega-3 fatty acids, found in oily fish such as salmon or sardines, are beneficial in reducing inflammation and promoting heart health. (13) Including these fats in your meals at least twice a week will help you feel fuller for longer, making it easier to manage your hunger during fasts. (13)

Stay hydrated: water and calorie-free drinks

Adequate hydration is essential during fasting. Water can help curb hunger and keep your body functioning properly. Keep track of how much water you drink The MyFitnessPal app to make sure you stay hydrated.

Drinking enough water during fasts and during eating windows can prevent common problems associated with fasting, such as (5):

• Headaches
• Fatigue
• Dehydration

Choose low-calorie or no-calorie drinks like water that won’t break your fast and will keep you hydrated.

Also, avoid drinks with added sugar or sugary drinks with excess calories, as these can raise your blood sugar and interrupt the benefits of fasting you’re otherwise getting. (14)

Foods to limit: processed foods, sugary snacks and fried foods

While some foods can help you during intermittent fasting, others should be limited to avoid negative effects on energy levels and satiety signals.

Ultra-processed snacks, sugary sweets and fried foods are often high in unhealthy fats, refined sugars and empty calories, which can lead to quick energy crashes and increased hunger. (15)

Some examples of foods to avoid:

• Sugary Snacks: Candies, candy, donuts and sugary cereals
• Ultra-processed snacks: potato chips, packaged cookies and crackers
• Sugary drinks: soda, sweetened coffee drinks and fruit juices with added sugar
• Fried: French fries, fried chicken, onion rings and battered fish
• Prepackaged frozen meals: frozen pizza, microwave dinners, and processed convenience foods
• Refined carbohydrates: white bread, white pasta and pastries made with refined flour

Not only do these foods break your fasting goals, they can help you gain unwanted weight, possibly defeating your goal for fasting. (16)

Instead, choose very dense foods, such as balanced homemade snacks or baked goods made with whole grains and natural ingredients. (17) For example, an apple and peanut butter, a protein shake, or cheese and fruit would be balanced snacks that can better meet your weight goals.

Bottom line: fuel your body during intermittent fasting

During intermittent fasting, what you eat during your eating window is important to your weight loss goals. Your food choices play a big role in how you feel and perform during intermittent fasting.

Keeping track of your meals and snacks The MyFitnessPal app Intermittent fasting can be a sustainable and effective way to support your health goals. And don’t forget to use the app’s Periodic Tracking timer to help you keep track.

The mail Intermittent fasting? Here are the foods that dietitians want you to prioritize appeared in the first MyFitnessPal Blog.

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As a registered dietitian who uses MyFitnessPal frequently—for tracking myself and with my clients—I’ve seen how time constraints can make consistent logging a challenge. But MyFitnessPal’s new Voice Log feature really simplifies the process, making it faster and easier for busy users.

For example, I’ve used the feature to follow my usual breakfast: two scrambled eggs, a slice of whole wheat toast, chicken sausage and avocado, with a cup of coffee.

Talking and reviewing that in the app takes about 15 seconds— A period of time that even the busiest people can manage!

Read on to learn more about MyFitnessPal’s new Voice Log feature and how to get started right away.

What is the voice recording feature?

Voice recording is a Premium feature and is new to the MyFitnessPal app. Not a Premium member? No problem! Try Premium free for 30 days.

This feature allows you to record various foods, meals and serving sizes. Instead of typing and searching for items by hand, all you need is your voice (and a couple of taps).

Watch the magic in action:

Step-by-step guide: How to log meals using the Voice Log feature

If you are a free membersee if you’re eligible for a free 30-day Premium membership to try out the new Voice Recorder feature (plus, get access to Barcode scanning, Lunch scanand more!)

If you’re already a trialist or a Premium memberyou are ready start using the voice recording feature! Simply follow these steps:

• Step 1: Open the MyFitnessPal app.
• Step 2: Click the add button (+) in the bottom navigation bar of the app.
• Step 3: Select the “Voice Recording” option.
• Step 4: If this is your first time using the feature, you will need to allow MyFitnessPal access to your microphone, and grant MyFitnessPal permissions to access the speech recognition functionality.
• Step 5: When you see the gray arrow, log in to describe the meal (or meals!) you want to register. The more details, the better! Enter brand names, serving size descriptions, and record your desired meals (breakfast, lunch, dinner, or snacks). You’ll know it’s the app listening when the arrow turns blue.
• Step 6: When you have finished describing the meal(s), press the blue arrow.
• Step 7: Best matches will be auto-populated. From here, you can choose to delete an item, click “Try again” or tap “Register” items and/or meals in your Agenda.

Advantages of using voice recording for monitoring

The voice recording feature offers several benefits for tracking meals in MyFitnessPal:

• Portion sizes make it easy to guess: It is difficult to know how much food you have consumed in ounces, grams or other units of measurement. Now describe your portions using your hand. For example, “I ate a portion of chicken the size of my fist for lunch.” Or “I had a bunch of blueberries for a snack.” (See our handy guide to portion sizes below!)
• You save time: Voice recording replaces the need to type food items into search, which can make tracking meals and snacks faster and easier. You can record multiple foods at once by describing your meal aloud. Even better, you can register multiple meals at once! Come to the end of the day, open your app, tap Voice Log in the log menu, and describe your breakfast, lunch, dinner, and snacks. Review, review if needed and register!
• It allows you to log in anytime: Multitasking? There is no problem. This feature is perfect for making sure you log your food, even if you only have a few seconds to spare.
• It can increase consistency: Finding a way to log food that fits easily into your routine will help you stay consistent. And when you’re consistent with your health habits, you’re more likely to meet your goals.

MyFitnessPal Voice Session FAQs

The mail How to use the NEW Voice Recording feature in MyFitnessPal appeared in the first MyFitnessPal Blog.

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When you’re working towards your nutrition and wellness goals, the holidays can be difficult. How do you find the right balance between getting the nutrients you need to succeed and enjoying your favorite food traditions?

Hopefully, this low-sugar pumpkin pie from food creator Kelton Maloy helps you reach those macro goals and enjoy the traditional taste of pumpkin pie!

Whether you’re looking for an after-dinner treat that everyone will love or a healthier dessert option throughout the week while watching classic holiday movies, this is a great option.

Check out this post on Instagram

A post shared by Kelton Maloy (@keltonmaloy).

Pumpkin Pie Dos and Don’ts

This recipe uses unflavored protein powder to ensure that it doesn’t compromise on taste while increasing the nutritional value.

Speaking of food: For this recipe, do not use a can of pumpkin pie filling. These fillers are usually full of added sugar.

Keep the pumpkin puree in the can, and add your seasonal spices and your favorite sweetener for a classic flavor without the high sugar content.

If you love this rendition of pumpkin pie, check out the rest of ours holiday recipes in the MyFitnessPal app!

Protein Pumpkin Pie

Services: 10 | Serving size: 1 slice

Ingredients:

• 1 (15-ounce) can pumpkin puree
• ¾ teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ½ teaspoon sea salt
• 1 ½ tablespoons unflavored protein powder (about 45 g)
• 2 tablespoons sweetener (such as erythritol, stevia, or monk fruit)
• 1 cup milk (whole or 2% milk is recommended)
• 2 whole eggs
• 1 pre-made pie crust (9-inch, chilled or frozen – if frozen, be sure to defrost completely!)

Instructions:

1. Preheat oven to 350°F (175°C).
2. If using a chilled crust, let it sit at room temperature for about 15 minutes to soften. If using frozen crust, make sure it is completely thawed according to package directions. Gently press the crust into your pie pan.
3. In a large bowl, whisk together the pumpkin puree, cinnamon, nutmeg, salt, protein powder, sweetener, milk and eggs until smooth and well combined.
4. Pour the pumpkin mixture into the prepared pie crust.
5. Bake for 45 minutes, then place the foil over the crust and bake for another 15-20 minutes, or until the filling is firm and set around the edges, and a little jiggly in the middle. (Since we’re using milk and a pre-made crust, it’s a good idea to start checking around the 50-minute mark.)
6. Allow the cake to cool completely before serving. Enjoy!

Nutrition Information: Calories: 148, Total Fat: 6.9 g, Saturated Fat: 2.4 g, Cholesterol: 44.3 mg, Sodium: 245.7 mg, Carbohydrates: 16.3 g, Dietary Fiber: 1.7 g, Protein: 7.4 g

The mail Protein Pumpkin Pie Recipe appeared in the first MyFitnessPal Blog.

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