Protein powder in the test: who is the dietary supplement suitable for?
Created: 01/03/2022, 02:25 PM
Protein powder is particularly suitable for top and strength athletes.
You shouldn't neglect your daily needs.
© Andriy Popov / PantherMedia
Protein powders are for athletes who want to maintain or build up their muscles.
The Stiftung Warentest has taken a close look at various powders.
The conclusion is clear.
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The trend is clear: More and more people are finding their way to the gym, and the providers have been able to record a steady increase in membership numbers over the past few years. More and more people want to do something good for themselves and their bodies, want to get in shape or lose weight. So it is no wonder that the market for dietary supplements has now become huge. Whether snacks, drinks or capsules - nutritional supplements are a dime a dozen. Protein powder is at the top of the list. Countless suppliers have protein powders on offer. The powder is said to lead to muscle building and maintenance in combination with water or (plant-based) milk. But with so many products it is easy to lose track of things. The Stiftung Warentest has therefore taken
a close look at some protein powders
.
Not all do well, but some are safe to use.
Nevertheless, the conclusion of the Stiftung Warentest is clear.
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How Much Protein Should You Consume Daily?
Tofu, quark, fish, chicken, chickpeas and and and - in this country it is not difficult to meet the daily need for protein through groceries.
Whether vegan, vegetarian or meat eater, everyone will find something.
The recommended protein intake for adults
is 0.8 g per 1 kg of body weight
, according to the
German Nutrition Society
.
For athletes, however, the situation is different: the German Institute for Sports Nutrition puts the protein requirement at 1.4 to 1.6 grams per 1 kilo of body weight.
The
need depends on the duration, intensity and frequency of the sport
.
Strength athletes in particular need more protein, as the muscles are supposed to be built up and the muscle tissue consists of 20 percent protein.
Is Too Much Protein Bad For Weight?
Those who eat more protein will stay full longer. This
effect is particularly good in diets
as it leads to greater weight loss. However, the studies only relate to a short-term change in diet of 3 to 6 months, according to the
German Nutrition Society
. With increasing duration, the effect decreases and at some point disappears completely.
Conversely, too much protein means that we become fat indirectly.
Because
proteins are also converted into sugar
as soon as we are in excess of calories.
Because once the glucose store is full, the individual amino acids end up in our fat deposits.
Too much protein also increases urea, which means that the kidneys have to work harder.
People with kidney disease should therefore avoid powdered protein.
Who Should Take Protein Powder?
Protein powders, drinks or bars are very useful after an intensive exercise session,
as they accelerate muscle building and contribute to muscle regeneration.
But effective training is much more important, protein alone does not help and rather leads to fat deposits.
The Stiftung Warentest has therefore come to a clear conclusion: The dietary supplements are superfluous for recreational athletes.
The protein requirement can simply be taken in through food.
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Protein powder in the test: protein quality, pollutants and prohibited anabolic steroids
Stiftung Warentest has tested various protein powders, including from dm, Foodspring, Decathlon and various online providers.
The testers examined the protein powder for
protein quality, pollutants such as mercury, lead or cadmium or prohibited substances
.
The good news: no anabolic steroids or similar agents were found!
Protein powder in the test: Overall, many products are okay
11 out of 21 protein powders performed satisfactorily in the Stiftung Warentest test
.
These include protein powder from the well-known brands ESN, Champ and Layenberger, but also protein powder from dm.
Here you can buy the best protein powders directly. There are many flavors to choose from:
ESN Designer Whey Protein:
1000 gram bag, 23.4 grams of protein per serving: Buy here for 25.89 euros!
Layenberger Whey Protein Shake:
750 gram sachet, 26.4 gram protein per serving.
Buy here for 20 euros!
WEIDER Protein 80 Plus:
500 gram sachet, 34 grams protein per serving.
Buy here for 16.49 euros!
Champ Muscle Protein 90:
780 gram sachet, 35 grams protein per serving.
Buy here!
(pm) * Merkur.de is an offer from IPPEN.MEDIA.