Do I need protein powder and collagen ?

[sciaticafanatica]

Will these help with anything or should I be getting it all from my diet

No you don't need them. Lots of people will say that they are great, a good idea, etc etc but there is no good evidence for collagen helping with skin elasticity. It won't do any harm, but it's definitely not a necessity.

Protein powder, shakes and so on. It's personal choice really, depends if you like them and if you think they are worth the money. You can get enough protein from food, if you are managing to eat a reasonable number of calories regularly. If you are struggling to eat a reasonable number of calories across each week, then reducing your dose is probably sensible rather than using protein powders or shakes instead of food.

No they are a complete waste of money. You will get what you need from your diet. Its actually really hard not to without underlying medical issues.
Marketing companies are very very good at making people believe they need them and crucially pass that information onto others.
We now have a generation of middle age housewives swallowing protein shakes like they are the next iron man and chemical companies rubbing their hands with glee.

No but you do need to eat circa 100g protein a day better from foods. This podcast was helpful on this topic.

https://podcasts.apple.com/gb/podcast/unpaused-with-dr-mary-claire-haver/id1846701533?i=1000736237669

I’ve done a lot of research on this and from
what I can see the evidence on collagen for skin is quite weak, but there is evidence it helps with joints. I’m still happy to take it as it may help a bit!

there is a lot more evidence that protein is absolutely essential for maintaining and growing muscle, which is one of the most important aspects of weight loss (and ageing well as I understand- if that’s relevant to you). Whey protein is very well absorbed by the body and is therefore well worth taking to boost your protein intake. I use it everyday. However, I am
vsdg careful to avoid anything sweetened with artificial sweeteners. Lots of thr ready mixed ones and protein bars are low quality, far too sweet and full of rubbish. I’d avoid those personally and buy a high quality one. Getting protein from actual food though is super important. Basically meat, fish, eggs, Greek yoghurt. Not all those other things that we are being marketed at eg protein bread and cereal etc!

I use protein powder, which I have with milk to up my protein intake. I don’t use it to replace meals, I have it straight after a run or weights.

Bear in mind that collagen molecules are too large to be absorbed into the blood stream. It will be broken down to amino acids and "re-assembled' on the other side. What it is re-assembled to depends on you bodies needs which may or may not be collagen

Depends on what you eat. I use both in moderation because on a vegan diet in a calorie deficit I sometimes find it hard to get enough protein in a day. I also find it really hard to eat breakfast since being on MJ so I have a protein shake in the morning.
For the collagen, I found a real difference in my skin and nails within weeks of taking it. I use a vegan one so marine collagen and I'm happy to keep using it. Could be coincidence of course but I don't think so.

Isn't Marine Collagen from fish? So, not vegan?

It depends.

so you need a min 1g of protein for every 1kg of body weight to help protect your muscle as you lose weight, are you consuming this? If so it is really not necessary, if you’re not then yes it’s a good idea.

so I take collagen powder, it is basically protein, you take marine for skin and hair and bovine for joints. I take marine. It is basically protein so ups your protein intake.

i also like a Huel black ready to drink, its 35g of protein and is a good lunch for me, when in a hurry. I also like clear protein water in the morning, again ready to drink,

however im in maintenance, and as much as I ate my protein and did strength training throughout weight loss, i moved straight into body recomp when i hit goal, and focused on building muscle but further reducing body fat and keeping weight stable, so im now at 1.5 g to 1.75 g of protein to every kg of body weight, and on a day I have them all, between a Huel black, a clear protein drink and two servings of collagen, I am at 75g of protein before I factor in the protein from my diet, eggs, fish, meat etc, in seven months I’ve dropped 2 more percentage points in body fat, and increased my muscle, meaning my weight has remained stable and I look a lot leaner and with very clear muscle definition. My skin is also great and all lose skin I had when I stopped has now tightened up. I also micro dose creatine to attract water into my musle. I’m not muscular, it’s very hard for a woman ro do so, and with a bmi of 20, I just look lean, defined and fit.

so. Really it’s about what’s your muscle goals, are you consuming your protein, are you doing strength training. What do you want to look like when you hit goal? Feel like? As this journey is about much much more than a number on the scale.

That’s at the lower end ie absolute minimum or for weight maintenance.

also collagen is not real protein and doesn’t help in terms of muscle preservation.

listen here - estimate more like 1.5g per kg of actively dieting.

https://podcasts.apple.com/gb/podcast/unpaused-with-dr-mary-claire-haver/id1846701533?i=1000736237669