For many exercise-crazy young people, a protein drink after a workout is almost as important as the workout itself. But the question is whether those who buy protein supplements are throwing money away.
The Swedish Food Agency seems to think so in its work updating dietary advice for young people, and has, among other things, reviewed research on young people's protein intake.
"There is a lot of talk about protein in society today. It is an important part of the diet, but it should not be overdone," says Josefin Edwall Löfvenborg.
Also applies to vegans
The daily need for protein varies, but according to the Swedish Sports Federation, most athletes need 1.2–2 grams of protein per kilogram of body weight per day.
Josefin Edwall Löfvenborg says that even those who exercise a lot get enough if they have a varied diet.
If you eat a mix of protein, from both animal foods and plant-based protein sources such as whole grains, carbohydrates, vegetables and legumes, it is enough to build muscle.
Even vegans or vegetarians can get enough, but it can be a good idea to keep track of eating different types of protein-rich foods.
Protein after workout
For those who want to build muscle, however, it may be important to consider when to take in protein. The so-called “protein window” occurs during the two hours after exercising, and it may be a good idea to make sure to take in some.
The training is not wasted otherwise, but if you want to maximize muscle growth, it may be a good idea to eat something rich in protein after the workout.
