Protein Supplement Facts

Anytime you open a fitness magazine, protein supplement ads promise you bigger muscles and leaner physiques. The gym sells tubs of powders and cases of protein bars. The Atkins and South Beach philosophies laud the benefits of high-protein diets, which can include the taking of supplements. Do you really need these supplements and are they safe?

Protein Function

• Along with fats and carbohydrates, proteins are a major macro-nutrient intrinsic to the structure of the brain, nervous system, blood, skin and hair. Protein is made from chains of amino acids and helps transport iron, vitamins, minerals, fat and oxygen throughout the body. Protein also helps maintain our acid and fluid base. In situations of extreme energy deprivation, protein can also be used for fuel.

  Even with all these important roles, protein consumption only needs to make up between 10 and 25 percent of your diet. Recommendations for daily protein consumption vary depending on activity levels and age. A sedentary person requires only about .5 to .8 grams per kilogram of body weight, while a young competitive athlete could benefit from 1 to 1.2 grams per kilogram of body weight. Protein consumption recommendations also depend on the amount of total calories consumed; an inactive person needs less overall calories to fuel her day. We tend to over consume protein, so even the recreational athlete does not require protein supplementation.

Protein Forms

• There are nine amino acids that cannot be formed by the body and may only be obtained through food. Referred to as complete proteins, they can be found in animal protein (chicken, beef, fish), dairy (whey and casein), eggs and soy. Vegetable- and grain-based proteins are important to the body, but must be combined to form the complete amino acid chain. Supplements usually contain a form of whey, casein or soy proteins. Supplements also contain additional ingredients--extra vitamins and minerals, man-made chemicals, preservatives, stabilizers, fats, artificial sweeteners and coloring agents--which supposedly amplify the power of the protein and/or make it more palatable. In reality, supplements cannot offer anything different than the complete proteins you can find in natural foods. A protein bar might be conveniently tossed into your gym bag, but a bag of nuts, carton of yogurt or piece of string cheese is just as easy.

Do Protein Supplements Build Muscle Mass?

• In the 1800s, researchers believed that because muscle was made mostly of protein, muscles needed protein for fuel. Now, sports scientists realize that carbohydrates, in the form of glycogen, provide the primary fuel for muscles. Resistance training enhances muscle growth, not food. If it were protein alone, bodybuilders would never need to visit the gym and could just sip protein shakes all day. A bit of extra protein might help create more optimal conditions for muscle synthesis and development, but these conditions do not improve with huge doses of protein as are often offered by supplements. The body has a limited capacity for digestion of additional proteins and can only build so much muscle mass at one time. Consuming the upwards of 42 grams of protein available in many supplements only results in excretion of this excess protein from the body.

  If you do want to consume some protein supplementation to support your weight training efforts, whey protein powder--either concentrate, or the purer isolate form--may be a beneficial addition to your diet. The body digests whey, the leftovers from curdled and strained milk, quickly and it has been shown to enhance muscle synthesis after an intense weight session. Look for whey proteins that contain only natural ingredients and that are minimally processed in order to reap the most benefit.

Do Supplements Improve Performance?

• Resistance and cardiovascular exercise do damage muscles and protein can help muscles repair themselves. The American Dietetic Association recommends increased protein intake for individuals involved in intense aerobic training, defined as working regularly in sessions at over 70 percent of their maximum exertion abilities. Dieticians of Canada and the American College of Sports Medicine have also suggested that competitive athletes need more protein than non-exercisers. The consumption of protein right after an intense cardiovascular session may heed the healing process, but only if combined with a carbohydrate. The amount of protein needed, however, is not tremendous and a simple 12-ounce serving of chocolate milk or two tablespoons of peanut butter on bread can satisfy this need.

  The journal Sports Medicine reported two studies in its February 1999 issue that indicate a lot of extra protein will not result in improved athletic performance. In one of these studies, participants (both inactive and highly trained athletes) consumed a diet for 13 days that contained 2.4 grams of protein per kilogram of body weight (three times the recommended daily minimum). Their weight gain was identical to that of participants consuming just .86 grams of protein per kilogram. Another study involved12 beginning body builders who consumed 2.6 grams of protein per kilogram of body weight being pitted against participants consuming just 1.4 kilograms of protein per kilogram of body weight. Both groups achieved similar muscle and strength gains, despite the differences in their protein consumption.

Weight Loss

• The Atkins and South Beach diets popularized the idea that protein helps weight loss. Protein can be more satisfying than simple carbohydrates, but if you take in more protein calories than your body uses--it will still be stored as fat. Those extra protein shakes and energy bars, if not exercised off, will add on pounds. A little bit more protein in a diet that is focused on weight loss might help you preserve your lean mass composition while allowing you to burn fat, but you must be careful to keep your overall calorie consumption low.

Dangers

• Extreme consumption of protein supplements may lead to health issues. Protein supplements are loosely regulated at best and may contain high amounts of unhealthy saturated and trans fat. The addition of colorings and artificial ingredients also makes supplements less appealing than whole foods. Protein overload can cause gout, kidney and liver dysfunction, stomach problems, dehydration and calcium depletion.

Conclusion

• No scientific evidence supports the idea that protein supplements are in any way superior to the protein from ordinary foods. Most people consume far more protein than they need on a regular basis anyway, the addition of supplements is unnecessary. A protein supplement is an expensive addition to anyone's diet--even a competitive athlete. An occasional energy bar or protein shake will not hurt you, but regular consumption of these could lead to weight gain. You can easily satisfy your needs with an extra turkey sandwich, a couple of hard boiled eggs or a cup of low-fat cottage cheese.