The Pros, Cons and Confusion

 By Kelly Anne Erdman, MSc, R.D. and Kim Wagner Jones, MSc, R.D

The popularity of supplemental protein has escalated over the years to include not only powders and bars, but the additional protein added to fortified foods, such as cereals and yogurt. A soon-to-be published study of 440 high-performance athletes from eight of Canada’s Sport Centres found that protein powders were the fourth most popular dietary supplement after multivitamins, sports drinks and sports bars. Yet for many aspiring athletes and those aiming for a higher fitness level, there is some bewilderment about the benefits of supplemental protein powder.

Consumer confusion is also an ongoing problem, especially when retail and product marketing offer the moon without credible science to back up grandiose claims – buyer beware! Protein is an essential nutrient for maintaining muscle tissue. It’s also required for growth and development, hormone and enzyme production, building/rebuilding all body cells (especially after exercise), and many more physiological functions. Daily protein requirements are determined relative to body weight, with a consensus from the scientific community that athletes need twice as much protein as sedentary people. But what is the best way to get that extra protein? Sorting out the fact from fiction is easier armed with information to make your own decisions.

Protein Powders Do …
Offer a convenient, portable source
of supplemental protein to support the repair of lean body mass within the critical post-exercise, 30-minute recovery window of time. They also:
• Provide mainly protein calories in a supplement form. Additional carbohydrates can be added by blending milk, fruit or yogurt into a power shake. • Flaxseed oil, ground flaxseed, peanut or almond butter, berries, cinnamon and other interesting flavours can also be added for variety and nutrients.

Protein Powders Can …
Help with weight control. Since protein is filling, supplemental protein (especially for snacking) can make it easier to follow a low-calorie diet. They can also:
• Help fortify your diet with protein calories. These supplements are derived from food sources.
• Eliminate the need to purchase “weight gainer” products. Additional energy, as much as 600 to 1,200 calories, can be attained by adding 2 per cent milk, frozen yogurt or ice cream, fruit, juice and flavourings to the powder.
• Help in training recovery. Specific protein powders (whey isolate versus concentrate) can be strategically used to support recovery, as well as for growth and repair during sleep hours. Remember that building lean body mass requires resistance training in combination with ample calories from dietary protein, carbohydrates and healthy fats.

The Reality Checks
There are no kiddie meals. There is little to no research on the safety or health risks of protein and amino acid supplementation with children, therefore they should only receive half-serving sizes, especially since their protein needs are much less than adults.

Also, watch the fuel gauge. The maximum effective “useable” single dose of protein is 35 grams at one time, even though the label on supplements may encourage 40-50 grams of protein. Excess is generally excreted in the urine or used as a source of energy.

Deciphering the Label
Reading the label can be confusing. Here is how to break it down:

Protein Sources: individually or in combination include whey isolate/concentrate/hydrolysate, egg, milk solids, soy and/or hemp.

Facts: Whey isolate is the best quality protein source based on biological values (digestion and absorption ratings). It is suitable for lactose intolerance and ideal for rapid post-exercise digestion and absorption. Whey concentrate digests slowly so is suited for bedtime snacks when athletes desire slow release protein for maximal growth potential. Whey contains high levels of helpful branched chain amino acids and cysteine (an antioxidant precursor). Any one of these protein sources would be appropriate for snacking with power shakes when quick absorption is not imperative.

Ingredients: most contain primarily protein source(s) with little carbohydrate and/or fat content; they are low in trans fat and fibre; some also contain additional glutamine and/or creatine.

Facts: For optimal exercise recovery, athletes require sufficient carbohydrates (to restore energy) and protein (to repair muscle). Adding fruit, yogurt/soy yogurt, milk/soy beverage and flavouring can enhance the carbohydrate content of protein powders. Some athletes choose to add high glycemic sport drinks to their protein powder for post-exercise needs.

Alternatively, protein supplements mixed with water or milk/soy beverage is an option when a filling snack is desired without the need for exercise recovery, especially for weight control purposes. It would be best to take supplemental glutamine and/or creatine as individual supplements (rather than in a protein powder) to ensure that a specific, desirable dose is consumed.

Micronutrients: few products contain essential vitamins or minerals except what is naturally occurring in a particular protein source, therefore small amounts of calcium, sodium and potassium may be present.

Facts: protein-rich foods (such as fish, poultry, lean meat, eggs, tofu) contain B vitamins, iron, zinc and other essential nutrients. Protein metabolism requires the presence of vitamin B6. Remember that protein powder is designed to supplement the diet, not to replace dietary sources.

Consult a sports dietician for professional advice on the best ways to effectively use supplemental protein or to find out if your diet could benefit from supplements. Unbiased additional supplement information can be accessed from www.Consumerlab.com and www.supplementwatch.com.

Kelly Anne Erdman, lead dietitian with the Canadian Sport Centre-Calgary, is co-author of a study on dietary supplementation practices in Canadian high-performance athletes. It is to be published in 2011. Erdman and Kim Wagner Jones are in private practice at the University of Calgary Sports Medicine Centre where they consult with competitive and recreational athletes from specific teams and the general public.

November December 2010 Issue