The average adult is recommended to consume 0.75g of protein per kg of body weight per day.
According to a report from the NHS in 2021 (more recent information could not be found), the average weight of men and women in England was 85.1kg and 71.8kg.
According to this math, and I can confirm that this is not my strong suit – I am a writer and an English graduate, my daily protein intake should be almost 64g and 54g respectively. That’s the equivalent of two to three steaks (100g of steak offers 25g of protein, according to the USDA) per day. That’s a lot of saturated fat and sodium – our arteries are crying.
This increases to 1.1-1.5g if you are doing regular and intense exercise where the intake of food groups becomes more important for building and repairing muscles, improving endurance and fighting aches and pains that can cause injuries.
It’s all to emphasize that many of us will not get our daily needs of essential nutrients from our diet and may have to look for alternative sources.
Protein supplements come in many forms, from bars to powders and even cereals made to put extra protein into your first and most important meal of the day. But many find this method unpalatable, especially the shakes that are thick and loaded with sugar.
Protein capsules are less well-known and less widely available, but the idea is to provide the recommended amount of nutrients in one easy-to-swallow pill. It’s a novel idea, but it hasn’t worked in an additional world yet. However, more commonly, you will find creatine tablets and BCAAs, amino acids that support the creation of proteins, and collagen.
Collagen represents about 30 percent of the body’s protein and is responsible for healthy joints. It is more often synonymous with anti-aging but also supports connective tissue. Branched-chain amino acids (or BCAAs) provide energy for muscles and fight fatigue and repair them to improve performance. Creatine has a similar effect, bringing strength to strength training.
What are protein capsules?
“Protein capsules are a type of protein supplement, found in tablets, or capsules. They provide the user with a source of protein, which is an important nutrient for the body”, he explained. “The protein can be from a plant source, such as soy, pea or rice protein, or usually a dairy source such as whey or casein protein. Protein capsules can usually contain between 2-4g of protein per capsule”.
Are protein capsules good for you?
Pillai emphasized that “Protein is an essential nutrient for muscle growth and repair, appetite management and supporting the immune system”. But he emphasized that “the protein capsule itself should be seen as a supplement, rather than a substitution of protein through all food sources”.
What do protein capsules do?
“Protein capsules can help meet your protein needs, which some people can’t do”, he said. “This can include people who suffer from malnutrition, disease or have a higher than usual need for protein. Regular protein intake can prevent loss of muscle mass and increase energy levels”.
Who should take and avoid protein capsules?
Sports nutritionists rule it out. “Certain people with high protein goals may want to consider protein capsules such as athletes and bodybuilders. Protein capsules can be helpful to increase protein needs when someone is traveling frequently and struggling to maintain their usual protein intake.
“If people have various intolerances or food restrictions that make it difficult to meet their protein needs, protein capsules may be considered. However, any protein capsule is a supplement, and should not replace protein-rich foods in the diet, including meat, fish, poultry , milk, soy, beans and lentils.
On the other hand, Pillai highlights “There is a small population of people who should take any sort of protein supplement, including protein capsules”.
He explained, “This includes people with existing medical conditions, especially chronic kidney disease, because excess protein can cause further complications. It is not known in long-term research the effect of protein capsules on pregnant or breastfeeding women, and people with allergies or intolerance to dairy products should remember what kind of protein capsules they buy”.
When should you take protein capsules?
According to Pillai “There is no best time to take a protein capsule, although some may find it beneficial to take it within 120 minutes of exercise to support muscle tissue repair and recovery. You may want to try taking a protein capsule before bed, to provide your body with acid aminos (protein building blocks) needed for the formation of muscle tissue while you sleep.
Always check with a healthcare professional before supplementing.
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