Written by Theresa Gray. ANutr, BClinS, Human Nutrition

A Complete look at the Pros and Cons of Protein Powders.

Protein powders.

What are they?

Protein powders are dietary supplements containing a substantial amount of protein. When mixed with water they become a shake or smoothie type drink.

Protein powder sources and the added ingredients in them.

The protein in the powder is sourced from various foods, such as rice, egg, milk, pea, hemp, soy, cranberry and artichoke, and many of these powders are fortified with extra vitamins, minerals and dehydrated green vegetables or plants. In addition, added ingredients on the nutritional label such as fibre, fats, grains and thickeners are added in significant amounts, as these provide the powder with the extra fats and carbohydrates needed to be a suitable meal replacement. On this note many protein powders are highly processed to increase shelf life and so they don’t leave a terrible taste in your mouth.

Common Protein powders.

The most common powders are Whey, Soy, and Casein. Whey is most commonly used as it’s a water-soluble milk protein and a complete protein, meaning it contains all nine of the amino acids necessary for human health. However, people whom are vegetarian or vegan may prefer the soy protein supplement, although some people claim it possesses an unpleasant taste and doesn’t dissolve well in water.

So why is protein important?

Protein is required for life. It is needed for growth, repair, reproduction, as well as to support your immune system. In addition, protein helps us to feel fuller for longer which satisfies a hungry stomach. Moreover, protein is required for exercise and weight training as this enables the body to repair and rebuild damaged muscles and muscle filaments.

How much protein do we need?

The National Health and Medical Research Council (NHMRC) recommends the Dietary Reference Intake (DRI) for protein is set at 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. For example, this amounts to: 64 grams per day for the average sedentary man or 46 grams per day for the average sedentary woman.

Adults RDI Protein

Men

19–30 yr: 64 g/day (0.84 g/kg)

31–50 yr : 64 g/day (0.84 g/kg)

51–70 yr : 64 g/day (0.84 g/kg)

>70 yr: 81g/day (1.07 g/kg)

Women

19–30 yr : 46 g/day (0.75 g/kg)

31–50 yr : 46 g/day (0.75 g/kg)

51–70 yr : 46 g/day (0.75 g/kg)

>70 yr : 57 g/day (0.94 g/kg)

Note: the amount recommended above may be enough to prevent a protein deficiency, however studies show that it’s far from sufficient to ensure optimal health and body composition. Therefore, when calculating protein requirements the right amount of protein for any one individual depends on many factors, including their activity level, age, muscle mass, physique goals and current state of health.

How much protein do you need when training?

The fitness supplement industry will have you believe that increasing your daily protein intake, in the way of protein powders, is necessary for resistance training to help increase lean muscle mass. However, only endurance athletes in heavy training require the extra protein to balance out the energy lost to their training, and to assist in the repair and recovery process after exercise. In addition, athletes who are adolescents have extra protein requirements as they are still growing and utilise more protein in general. But does this mean that these athletes need to be consuming a protein powder? Or could they consume enough protein from their food in their diet?

In contrast, strength athletes interested in gaining muscle mass and function, require more protein when in the early stages of very intensive resistance exercise. But this is not the case for strength steady state athletes. This is because the strength athlete’s muscles adapt over-time to the stress of resistance exercise, so the protein requirements to maintain protein balance in established athletes are only marginally greater than those of generally active people. Thus, people consuming more protein in than is required may be missing out on other valuable foods like, fruit, vegetables carbohydrate, fats and fibre from the diet.

The table provided below is an informative guide explaining how much protein is really required for athletes.

Table 1: Estimated protein requirements for athletes

Group Protein intake (g/kg/day)

Sedentary men and women 0.8g-1.0g
Elite male endurance athletes 1.6g
Moderate-intensity endurance athletes (a) 1.2g
Recreational endurance athletes (b) 0.8-1.0g
Football, power sports 1.4g-1.7g
Resistance athletes (early training) 1.5g-1.7g
Resistance athletes (steady state) 1.0g-1.2g
Female athletes ~15% lower than male athletes

(a) Exercising approximately four to five times per week for 45-60 min
(b) Exercising four to five times per week for 30 min at <55% VO2peak

Source: Burke and Deakin, Clinical Sports Nutrition, 3rd Edition, McGraw-Hill Australia Pty Ltd, 2006

The pros for protein supplements.

Why you would consume a protein supplement?

Protein supplements are useful when you are not obtaining enough protein in your diet, such as people following a vegetarian or vegan diet, people who are terribly ill from malnutrition and or have a wasting disease, the elderly, or when a practical way to consume protein cannot be found, such as if you have a mouth or jaw injury.

If a protein supplement must be taken, recommendations from The Australian Sports Commission (2009), suggests that a protein powder containing both protein and carbohydrate is a good option. Additionally, good alternatives to protein supplements include homemade fruit smoothies, liquid meal supplements such as Power Bar Protein Plus powder and 20 g skim milk powder added to regular milk. (The Australian Sports Commission, 2009).

The cons for protein supplements:

Protein supplements are expensive and provide very large amounts of protein (even more than is actually required) and little amounts of other nutrients and fillers. In addition, consuming too much protein results in the body needing to eliminate the excess protein which leads to dehydration and calcium loss through urination. Furthermore, protein supplements can become addictive as it is ingrained as part of a gym culture and this can lead to disordered eating.

Protein food over protein powders

Here are a list of protein foods to eat before a protein powder supplement

Food Protein

2 fried eggs 12g
125g plain Greek yoghurt 6g
30g cheddar cheese 8g
113g Salmon steaks 21g
1 tablespoon peanut butter 4g
125g chicken breast 39g
100g minute steak 22g
250 ml cow’s milk 8g
56g tin Tuna 13g
100g Lentils 9g
1 cup rice 3g

The protein powder conclusion:

By deciding on wholefoods for protein consumption over protein powders you are obtaining a nutritionally balanced package of vitamins, minerals and antioxidants. In addition you are eliminating unnatural and highly processed ingredients and saving on your wallet too.

Don’t be tricked into believing the fancy advertisement on labels and coloured packaging promising you strength and muscles mass and live by the motto,

“ If it sounds too good to be true you know it usually is.”

No supplement beats a healthy diet.

Still not convinced

I found this documentary really informative, Addicted to proteins.

Addicted to protein

Do you need help working out your nutritional needs?

Or are you curious to analyse your diet to see if you are receiving the right amount of nutrients?

I can help you calculate your macronutrients formulated to suit your needs, message me or give me a call.

References:

Aceto, C. (2006). Protein myths. Flex, 24(10), 176-180.

Andrews, R. (n.d). All about protein powders. Retrieved from https://www.precisionnutrition.com/all-about-protein-powders

Australian Sports Commission. (2009). Protein. Retrieved from https://www.ausport.gov.au/ais/sports_nutrition/fact_sheets/protein_-_how_much

Davies, R. W., Carson, B. P., & Jakeman, P. M. (2018). The effect of whey protein supplementation on the temporal recovery of muscle function following resistance training: A systematic review and meta-analysis. Nutrients, 10(2), 1-10. doi:10.3390/nu10020221

National Health and Medical Research Council (2014). Proteins. Retrieved from https://www.nrv.gov.au/nutrients/protein

Saxelby’s C. (2014). Protein powders- What are they and do you need them? Retrieved from https://foodwatch.com.au/blog/healthy-eating-for-wellness/item/protein-powders-what-are-they-and-do-you-need-them.html

Shaw, G. (2015). Do you need protein powders? Retrieved from https://www.webmd.com/vitamins-and-supplements/features/protein-powder#1

Wanjek, C. (2010) Protein supplement myth revealed by body of work. Retrieved from https://www.livescience.com/8086-protein-supplement-myth-revealed-body-work.html

#proteinpowders #protein #proteinsupplements #gym #

Protein powders are they really necessary?