COLUMN - Should I add protein powder to my food?

At the dawn of nutritional research in the mid-19th century, proteins were considered the source of muscle energy. The chemist Justus von Liebig, a leading figure in natural science at the time, was responsible for this view. However, even during his lifetime, researchers from Zurich proved that carbohydrates and fats were the energy source for muscles – not proteins.

Nevertheless, proteins retain their outstanding importance as building blocks and regulators. Only a good muscle structure, which is largely dependent on proteins, enables optimal performance and the functioning of the entire metabolism. Is this reason enough to enrich every meal with protein, as is often suggested?

Unfortunately, there are many misconceptions about protein. One concerns the required amount of protein we should consume daily. You often read that the required amount is 0.8 grams of protein per kilogram of body weight. However, consuming this amount is only sufficient to compensate for the daily breakdown of body protein. For optimal bodily functions, more is undoubtedly needed. In sports, a daily intake of around 1.5 grams per kilogram of body weight has long been recommended. For everyone else, only a slightly lower amount of around 1.2 to 1.4 grams per kilogram is sensible.

Such a protein intake can be achieved with basic foods – as long as your food choices aren't restricted. However, those who consciously avoid protein-rich foods, such as dairy products or meat, will have a difficult time. In this case, additional protein, as a Plan B, is definitely a good option. For example, muesli, yogurt, or even soups can be easily enriched with protein powder.

This wouldn't be a bad idea in Switzerland either. Around ten years ago, more than a quarter of adults consumed less than the minimum of 0.8 grams of protein. Without education about sensible protein requirements, many will likely continue to consume suboptimal amounts.

Nutritionist Paolo Colombani is president of the independent competence center Notabene Nutrition.

An article from the « NZZ am Sonntag »