Protein Supplements: What the magazines don’t tell you

Here’s a challenge for you. Try and find a statement that both younger and older generations can agree on… Thought of anything?

Here’s one:

Protein supplements build large amounts of muscle mass.

Many in the older generations believe that protein supplements achieve this by being ‘some type of steroid’ that ‘destroys your kidneys’. At least that’s what my grandmother likes to remind me every time she visits.

They don’t, by the way. [1]

On the other hand, younger generations see protein supplements as a silver bullet. An answer to all their muscle building prayers. A non-stop ride to gains town! Unfortunately, to the dismay of skinny 16 year olds everywhere, it’s not quite that simple.

Whether you’re old or young, it’s hard to ignore the fact that protein supplement marketing is doing a stellar job. Think about it. Whey protein had its humble beginnings as a waste by-product of cheese. A nuisance to cheese-makers who couldn’t get rid of it fast enough. Now it’s one of the most popular supplements in a multi-million-dollar industry!

Protein supplementation is no longer used by hard-core bodybuilders only. Now athletes and casual gym goers are looking for protein supplements to build muscle, boost performance and improve recovery. Even sedentary individuals looking to ‘tone-up’ are increasingly turning to protein supplementation.

Between the supplement industry’s marketing, athlete/Instagram ‘fitness model’ endorsements and social media advertising, protein supplements have become the ‘cool kid’ on the block.

But what exactly are they and do you need them?

Protein supplements come in a number of forms and are produced from various sources. They all tend to be complete proteins (meaning they have the full compliment of amino acids) and are rich in essential amino acids (amino acids that must be obtained through food because the body can’t synthesize them).

In general and for article length sake, we will group them into 3 main categories and briefly go over the main points.

• Whey protein. Whey protein is a mixture of proteins isolated from whey. Whey is the by-product of cheese production as mentioned above. It’s considered a rapidly digested and absorbed protein and is usually sold as a flavoured powder which is used in shakes, meal replacements and protein bars. The majority of ‘workout’ related shakes fall under this category because the fast absorption results in a relatively rapid increase in blood amino acids levels.

• Casein protein. Casein is a slow-digested protein and is the most abundant form of protein in cow’s milk, accounting for about 80% of its protein content. The body digests casein’s amino acids at a slower rate, so it produces a stable elevation of amino acids in the body that lasts for up to seven hours. For these reasons it is often sold as the ‘pre-bed’ protein supplement.

• Plant sourced protein. Lactose intolerant? Vegan? Vegetarian? Fret not. Protein supplements now come from a range of sources including pea protein, soy protein, brown rice protein, hemp protein etc. These can be a viable option for the more active individuals following these kinds of diets.

Now that we’ve briefly covered what protein supplements are, we can get into the ‘meat’ of the article… See what I did there? Dad would be proud.

Should you take a protein supplement?

I’m going to go against my bodybuilding background here and admit that there are very few situations where protein supplementation is ‘essential’.

That magical hour post workout known as the ‘anabolic window’, when your body is ‘primed for growth’, turns out to be more like a barn door. [2] Recent research has shown that protein timing has, at most, a minor benefit to muscle growth as long as total daily protein intake is adequate. [3] I’m not saying there isn’t any benefit to your workout shakes, but if you’re consuming some form of high quality protein in the hours before and after your workout you’ll likely have your bases covered. Eg. Consuming a mid afternoon snack such as Greek yoghurt, muesli, berries and nuts in the hours prior to your training and then consuming chicken/beef/fish etc with dinner afterwards would likely achieve the same as a protein shake.

So while supplementation isn’t essential there are a number of potential situations where evidence indicates protein needs are increased and/or where supplementation may be beneficial such as:

• Athletes and individuals who train frequently and at a high intensity. For athletes, protein plays an integral role in strategies to enhance body composition and improve recovery in order to achieve optimal performance. Research indicates that athletes and individuals undertaking high levels of physical activity may benefit from 1.4 – 1.8 grams per kilogram of body mass per day. This is roughly double the current Recommended Daily Intake (RDI) for the general population. [4] Some athletes, particularly with busy schedules, may find it difficult to consume this amount, in which case a protein supplement could prove useful.

• Individuals who are dieting. When dieting, it is essential to create an energy deficit. When we create a significant energy deficit the body is more reliant on stored energy. While, ideally, 100% of this stored energy would come from our love handles, it’s actually a mix of energy sources including amino acids from your lean body mass (muscle). In fact, the leaner you get and the larger the energy deficit the more your body will use its stored proteins for fuel! We know that muscle is a significant contributor to our metabolic rate, so it’s therefore important to protect our hard earned muscle during periods of energy deficit to make future weight loss easier. The best ways protect our lean body mass is via resistance training to tell the body “Hey! We need that muscle!” and an increase in dietary protein in order to spare it. There are also more reasons that I will touch on shortly.
• Older adults. Yes, the sub-population who are least likely to use protein supplements could in fact be viable candidates. Lean body mass naturally tends to decline with age and this is referred to as sarcopenia. This is also associated with an increase in fat mass and increased risk of many chronic diseases. Sufficient protein intake and staying active are ways to manage sarcopenia. Interestingly, research indicates that older adults may have ‘anabolic resistance’, meaning that it takes a larger amount of amino acids or protein to stimulate muscle growth .[5] Along with a decline in appetite in older adults, the chances of consuming enough high quality protein are low. Hence my gift of a 5 kg bag of whey protein and a shaker to my grandparents last Christmas… And they thought I didn’t care.
• Vegetarians and vegans. This is a rather contentious one and supplementation is more likely to benefit athletes/active people or individuals who have recently made the switch to a plant based diet. The majority of vegetarians/vegans are able to meet their protein needs via combining different types of plant foods to ensure a balanced and wide variety of amino acids. So why would they benefit? Plant protein sources tend to be both lower in protein per gram of given food, lower in the amino acid leucine (important for muscle protein synthesis) and have a lower digestibility compared to animal products. Therefore more total energy must be consumed to reach protein needs. A larger, active individual may find eating the required amount and variety of plant protein sources difficult. This is where a protein supplement may help.

Things to remember

The above circumstances would have a cumulative effect too. If you happen to be an elderly vegan athlete who is trying to decrease body fat, your protein needs are likely to be higher and taking a supplement may be even more beneficial (to an extent).

Remember though, protein supplementation isn’t essential in any of these situations. Even high protein requirements can be met via whole food protein sources. There is no evidence to suggest that protein supplements offer additional benefits over food sources. In fact, you could argue that you would actually be missing out on the additional nutrients that come with whole food sources. Protein supplements can also be expensive and, just like any other macronutrient, can lead to weight gain if consumed in excess.

Just because a protein supplement may not be necessary, it does not automatically mean it doesn’t offer benefits, both through an increase in total protein intake and independently. You can’t deny the convenience and quality that protein supplements bring. There is not much preparation needed for a shake. Recent research has also highlighted possible health benefits associated with whey such as enhanced immune function, antioxidant capacity and gut health. [7] There is also evidence that they may have a positive effect on body composition beyond the promotion of increasing lean body mass. [6]

Before wrapping this up it’s always worth mentioning personal preference. If you enjoy taking your protein supplement post workout, then go ahead and chug away! Just don’t over do it, alright champ! Remember they’re not energy free. But, if the thought of consuming a flavoured, processed powder/bar makes you cringe, then fear not. With a bit of awareness and planning everyone can consume adequate protein no matter their goal.

If you want to chat to James further about this, please make an appointment. He’d love to discuss this more.

Practical Recommendations

Unless you’re an athlete or specifically looking at strength or aesthetic based goals, don’t stress about grams of protein per day. I recommend trying to include a high quality source of protein with most meals throughout the day.  This would ideally come from whole food sources such as meats, seafood, dairy products, eggs or legumes. Or, if you’re venturing down the plant based path, choose wholegrains, quinoa, soy products, etc. Consuming whole foods also ensures we are covering nutrient needs and may also help with satiety. If you’re busy or find this a challenge, then protein supplements are a convenient way of covering your protein needs.

There is a lot to consider when deciding if protein supplements are right for you.

If you’d like further help with your nutrition please click below:

References:

• Martin WF, Armstrong LE, Rodriguez NR. Dietary protein intake and renal function. Nutrition & Metabolism. 2005;2:25-9.
• Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window. J Int Soc Sports Nutr. 2013 Jan 29;10(1):5.
• Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53.
• Campbell B, Kreider RB, Ziegenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2007;4:8. doi:10.1186/1550-2783-4-8.
• Chapman IM, MacIntosh CG, Morley JE, Horowitz M. The anorexia of ageing. Biogerontology. 2002 Jan 1;3(1-2):67-71.
• Ha E, Zemel MB. Functional properties of whey, whey components, and essential amino acids: mechanisms underlying health benefits for active people (review). The Journal of nutritional biochemistry. 2003 May 31;14(5):251-8.