Do you want to lose weight? The expert explains whether protein shakes help

Diets, muscle building, scales: Heike Niemeier knows all of this. The Hamburg woman is a nutrition expert, advises and accompanies people on her way to the desired figure and wrote the book “Eating well, everything is good: how we learn to listen to our stomach”. Why Niemeier is an advocate of protein shakes, how early our body begins to dismantle and how you can stop it, explains the expert in star-Conversation.

Mrs. Niemeier, are protein shakes not just for bodybuilders?
The muscle building only takes place when we have a calorie surplus. And this surplus must come from proteins. Because that is the building material of the muscles. And since everyone should have an interest in muscles, protein shakes are not just something for bodybuilders. Muscles protect and release important hormones. And with increasing age, the body dismisses muscles. Proteins help to counteract this breakdown. Shakes offer quick, uncomplicated protein supply and are basically suitable for everyone.

At what age does muscle breakdown begin?
Already at the age of 20 to 30 years. And with physical training you counteract the dismantling.

Some manufacturers promise weight loss using protein shakes. But don’t you even increase by taking it?
Jein. If the weight gain is based on more muscle mass, you get the applause from us in our advice. You have to distinguish in the change of weight: Is more muscle mass or more fat in the body added? But in principle, protein shakes are also suitable for weight loss. Because proteins have the highest satiety effect. The stomach is busy. In addition, hormones are released in the intestine that signal the brain: I’m full. And protein -rich foods and protein shakes are good for that. Many people reduce calorie intake in a diet and automatically consume fewer proteins. Then muscles are broken down. Protein shakes help to maintain muscle mass.

How can the difference between muscle mass and fat be measured?
In practice we use a so-called bia scale. BIA stands for bioelectric impedance analysis. It makes you visible what you don’t see from the outside. Namely how much fat and how many muscles are available and distributed in the body. The device works with electrodes on the feet and hands. So the whole body is measured. Bia-Waagen measure differently precisely. Precise devices cost several thousand euros. That is the difference to scales for home.

How do they work?
The measuring principle is the same. You stand on the scales, a current runs through the body and the device spits out data. But if only the feet are on the scales, only the lower body is measured. The upper body is estimated. In the settings of such scales, enter your gender, age and height beforehand. The device then uses an average value for the upper body that fits your data. In order to get an overview, such scales are okay. Medical Bia-Waagen are more precise.

In order to finally build and maintain muscle mass, protein shakes help. Is it also possible without?
I am basically in the team. You don’t necessarily need protein shakes. Quark, cottage cheese, meat in organic quality, eggs, soy, tofu, peanuts and pumpkin seeds are very good sources of protein. However, shakes are practical if you have little time to prepare something. However, it is not a good idea to feed on protein shakes in the long run. Because the nutrient supply is not sufficient for products from the trade.

So protein shakes shouldn’t replace meals?
Only if you don’t have time to prepare and eat meals. I would see protein shakes as a nutritional supplement. If you want to use protein shakes for a long time, you should do this under medical control and make sure that you also have a sufficient amount of minerals and vitamins, so-called Formula diets.

Do you achieve faster results in muscle building if you also consume shakes in addition to a protein -rich diet?
Possibly. You should consume at least 1.6 grams of protein per kilogram of body weight. So you multiply your own weight with a factor of 1.6 and calculated the required protein requirement per day. In order to cover this need more easily, it often helps to also take protein shakes.

What should you consider in terms of nutritional and ingredients of protein shakes?
There are two good protein sources. One is the whey protein, that too is called. And the other is the casein protein. Whey is quickly available. This is a good protein for shakes that you consume during the day. Casein looks slower. You take that in the evening rather than For muscle building at night. In addition, the protein content should be at least 50 percent, i.e. 50 grams of protein on 100 grams of shake, even better would be 70 grams of people who too Griff, should make sure that the proteins come from different vegetable sources. For example, pea, rice and soy. In itself, vegetable protein sources are not as high quality as whey proteins. That’s why you mix them. The relation of the various amino acids in proteins is also important in addition to the quantity. A certain amino acid is particularly important for muscle building, the so -called leucine. This value should be high in the protein shake. You should also make sure that there are little to no additives in the powder. And that it was approved in the EU.

When is the best time for a protein shake? Before sport to have enough energy or after?
You should take enough proteins all day long. So not only after sports, but regularly, since the muscles are permanently broken down and rebuilt by the supply of new proteins. If you are hungry again after sport, the first meal should contain protein so that you do not take as many carbohydrates and fats immediately. This interrupts fat burning if you want to lose weight. Meals after sport should therefore be low in fat and carbohydrates, but are rich in protein.

Can you also consume too many proteins?
Yes. A natural protection mechanism, however, is that we get very bad. People who ignore this mechanism and are driven by muscle building can also have developed an eating disorder. From about three grams of protein per kilocal weight, one speaks of one too much. With this amount, most people are very bad. You should also drink enough water. At least two liters. In addition, excess acids in the body are formed by the breakdown of proteins in the body, which are only compensated for by minerals. And you can find them in vegetables, fruit and legumes. A steak is therefore always to be accompanied with a salad.

What does a suitable sports program look like if you want to build muscle and reduce weight at the same time?
A muscle building does not take place without training. That is the basic requirement. A suitable sports program includes endurance training such as jogging, whereby can achieve greater effects. For example, jogging is very exhausting for overweight people, which is why strength training can be more effective here. That is why you often start with it and complement it with endurance training. Even if you don’t want to become a bodybuilder, you only achieve a defined body, a progressive increase in muscle mass is important in order to achieve visible success and to keep it.

When will successes become visible?
You can’t say that in general. It is important to train regularly and progressively. The first visible changes depend not only on training, but also on various other factors, such as age, stress levels, sleep quality, alcohol consumption and medication. However, the good mood and motivation are crucial. And if you have reached the desired muscle mass or figure, you do not necessarily have to continue to train progressively, but you can simply continue to train continuously without lifting more weights. It is important to keep the joy of training and not to put yourself under too much pressure.