Protein supplements

Worthwhile or snake oil?

The allure of 'bigger, stronger, leaner' is difficult to resist. It is human nature to want to achieve our goals quickly, finding shortcuts wherever we can. The marketing surrounding the products available from the supplement stores and online is convincing, and it is easy to understand how one can get drawn into purchasing protein powder supplements to try to enhance one’s training efforts.

A recent extensive search of the scientific literature regarding the need for protein powder supplements for athletes resulted in some very clear direction on the subject. Almost all of us, through a mixed, balanced diet—even if we are vegetarian—will be achieving the basic recommendations for protein intake. There is no need for protein powder supplements for strength, resistance, or endurance training individuals.

How much is enough? What does the research say?

The current dietary recommendation for protein intake for sedentary (non-exercising) people is 0.8g/kg/day or approximately 15 per cent of total calories. It is true that athletes require more dietary protein to support whole body protein synthesis. But since athletes eat more food than their sedentary counterparts, this alone will accommodate the increased need for dietary protein. Strength-trained athletes involved in various research studies were reported to be habitually consuming 1.4g/kg/day to 2.8g/kg/day, well over the amounts necessary for muscle weight gain and improved strength.

What might be the benefits of consuming protein powder supplements?

Beyond the convenience of being able to swig a protein shake instead of preparing a real meal, there are none. Athletes restricting overall caloric intake may run the risk of muscle protein loss, so a higher-than-normal protein content (relative to their overall calories) is recommended. Ten to 35 per cent of total calories is considered safe and can be accomplished through the consumption of real food. Performance athletes tend not to restrict their intake. When athletes eliminate entire food groups, their nutrient balance will be compromised. Generally speaking, people that are exercising and getting enough calories to support their activity will in all likelihood not require protein powder supplementation.

What are the detriments to consuming protein powder supplements?

In a word, cost. In relation to the protein found in a small chicken breast (25g) at $0.60, three eggs (20g) at $0.46, the cost of protein powder supplements can be in the neighbourhood of $1.61/scoop (25g).

In addition, Consumer Reports, July 2010, a reputable source of information, had products tested for heavy metals. Some supplements have been shown to contain significant, detrimental amounts of cadmium, arsenic, mercury, and lead. Whether through accidental contamination or through the purposeful 'filling' of products with low-cost ingredients, the evidence of contaminants is clear. Protein powder supplements are essentially unregulated by government agencies and therefore should be a red flag for consumer safety.

What are the dangers of too much protein?

Overconsumption of protein has been shown to have varying results with regard to health. Consuming high amounts of animal protein is feared to result in increased calcium losses, but the information is inconclusive. People with pre-existing renal (kidney) disease are at risk of stressing the kidneys, but healthy individuals appear to be unaffected.

In summary

"There is no evidence to suggest that protein supplements are more effective than consumption of high-quality protein from standard dietary source." (Phillips, 2004) The historical protein intake values reported earlier are clearly an indicator that protein deficiency is not a reality for most athletes, especially resistance-trained athletes. More protein may be necessary for athletes generally, but supplementing beyond a healthy mixed diet of sufficient calories is unnecessary. Burke et al (2010) suggest that successful sport performance is the product of genetics, training, optimal nutrition, adequate sleep and recovery, equipment, and a committed attitude. Avoid the expensive, unregulated snake oil. Eat real, unprocessed food and you are in all likelihood getting the nutrients you need and enjoying the process.