Lokahi Loft
For many people, protein shakes are part of the mental image of a gym. If you're just starting out, it's natural to wonder whether you need a shake after every workout. For many recreational athletes, protein needs can already be covered with everyday foods. [1] It's worth looking at your own diet first, before deciding on any additional products.
What protein does in the body
Protein supplies building blocks the body needs, among other things, for its muscles. For muscles to get stronger, training matters just as much as suitable nutrition. Simply eating more protein, on its own, doesn't produce targeted muscle growth. [2]
So ask yourself two separate questions when getting started: Does my training match my goal? And am I eating in a way that covers my needs? A shake can be relevant to the second question. It doesn't answer the choice or execution of your exercises.
Your needs depend on your everyday life
Age, training volume and training goal all influence how much protein makes sense. For healthy adults aged 19 to under 65 doing moderate recreational sport, the DGE (German Nutrition Society) cites a reference value of 0.8 grams per kilogram of normal body weight per day. For more ambitious training, a higher, individually adjusted intake can make sense; depending on the load, the DGE cites 1.2 to 2.0 grams per kilogram of body weight per day for that case. This range is not a blanket rule for every studio visit. [2]
If you have kidney disease, protein intake should be coordinated with a doctor. General recommendations for healthy athletes can't simply be applied in that case. [3]
Protein can be spread across meals
Dairy products, eggs and fish contain protein. Plant-based options include lentils, beans, tofu and grains, for example. A varied combination of different foods can support your intake. Sufficient protein is also achievable with a vegetarian or vegan diet, as long as it's put together appropriately. [1]
For your shopping list, you could pick two or three simple dishes:
- Oats with skyr and berries as breakfast or a small meal.
- A rice dish with tofu, peas and your favorite vegetables.
- A bean salad with bread, or an omelet with potatoes.
Adjust the choices to your preferences and tolerance. If you eat mostly plant-based, soy yoghurt and tofu, for example, can be practical staples. These are meal ideas, not a calculation of your personal daily requirement.
When a shake can be practical
A protein shake can be a convenient addition in everyday life, for example when you're on the go and a proper meal is hard to organize. What matters is whether it fits your overall diet. How successful someone's training is can't be inferred from whether they use one.
If you want to buy a product, compare the stated protein amount per serving, the price and the ingredients. Also check whether any dairy components or other ingredients suit you. The term "high protein" alone doesn't mean a food is the better choice overall. [1]
Making a decision that works for you
For a few typical days, write down what you usually eat. Which meals already include a protein source? Where does eating keep falling through due to lack of time? Maybe a prepared bean salad or a sandwich in the fridge is already enough to help.
If you specifically want to build muscle mass, or you're unsure, qualified nutrition counseling can look at your needs and eating habits together. That also helps clarify whether a shake offers you any practical benefit.
Thinking about training and nutrition together
To get started at Lokahi Loft, take a look at our fitness offerings and our guide to functional training. If you'd also like to plan your meals around your training, read our article on eating before and after training.
Sources
- Bundeszentrum für Ernährung: Proteine
- DGE: Positionspapier zur Proteinzufuhr im Sport
- DGE: Fragen und Antworten zu Protein und unentbehrlichen Aminosäuren