Le Formulaire Nutrition || The Scoop with Protein Powders
In this week's addition to Le Formulaire’s nutrition series, we hope to answer some of the questions you may have when it comes to protein supplements.
Protein powders have really taken off in the last decade and you may have at some point wondered if this is something you need to supplement in your own diet. Getting enough protein in our diet is essential for a number of reasons, as discussed in our previous protein article. Most of us can get all the protein we need from our diet, however there are certain groups among us that may benefit from supplementing with protein.
What is protein powder?
It is a dietary supplement in the form of powdered protein derived mainly from milk (casein or whey protein), eggs or plants (soybeans, peas, rice, potatoes, or hemp). Whey is considered a complete protein as it contains all 9 essential amino acids. This means it’s best absorbed and utilised by the body for most people and is also the most readily available.
When it comes to the skin, whey protein contains high levels of IGF-1 that can worsen or trigger breakouts and studies have found that consuming this form of protein supplement is associated with papulonodular acne involving the trunk and sometimes the face(1). Those with a sensitivity to lactose may need to swap to a plant based alternative such as pea protein.
Who may benefit?
Protein powders can be a convenient source of protein, especially for those that are on the go.
There are certain groups that may benefit from incorporating protein supplements into an already balanced diet.
Athletes: Whey protein has been studied and found to be extremely good at stimulating muscles to rebuild faster after they've been broken down in training.
Those struggling to gain weight & muscle or have a restricted diet: It can help to prevent muscle loss and maintain strength and overall physical function.
Older Adults: Appetite and food intake generally decreases as we age, and protein requirements increase. Loss of muscle associated with ageing (sarcopenia) increases the risk of falls, fractures and frailty, all of which can affect our mobility, independence and quality of life.
How much to take?
When thinking about how to supplement with protein powder, we would recommend considering your total protein needs for the day and the variety of food sources in your diet, and then figure out how much protein powder you need alongside this to meet your goals.
Protein needs are individual based on a number of factors, however generally 0.8g per kg for healthy adults and for athletes between 1.3-1.8 grams per kg of body weight, based on the frequency and intensity of training (2). If you’re unsure, always consult with a healthcare provider or registered dietitian for specific guidance.
Many people may struggle to get enough protein in their breakfast (although it is most certainly achievable, see our last article for a yummy protein packed overnight oats recipe!). If this is the case, protein powder could be added to a fruit filled smoothie, sprinkled into porridge, yoghurt or baked into muffins, protein or energy balls if you so desire.
What to look out for?
If you decide that you would like to supplement with protein powder, we would always recommend checking the ingredient list first. Protein powders may include other ingredients like added sugars, artificial flavourings, thickeners, vitamins & minerals so always choose one with as few added ingredients as possible. We would recommend choosing protein from reputable brands that have been ‘batch tested’.
It is a common myth these days that the more protein we have the better, leaner, stronger we will become. Unfortunately this is not true. Protein cannot be stored in the body, therefore excess is usually stored as fat. It can also lead to digestive issues where the excess travels directly to the large intestine where it is fermented by bacteria, producing a build up of nitrogen and sulfur gasses(3). Protein powders contain trace elements of heavy metals like lead and mercury. While a recent study found this poses no adverse health effects due to heavy metals(4), we would recommend not overdoing it!
Take Home
We would always encourage getting the nourishment you need from your diet where possible as there is no supplement that can replace a healthy balanced diet. There are so many protein rich foods that are cheaper than protein powder and have the added benefit of other nutrients and health benefits. That being said, protein supplements can be useful to incorporate to a balanced diet for certain individuals. There is so much information out there when it comes to protein powders so we hope this evidence-based article has painted a clearer picture for you!
References
(1). Zamil, D. H., Perez-Sanchez, A., & Katta, R. (2020). Acne related to dietary supplements. Dermatology online journal, 26(8), 13030/qt9rp7t2p2.
(2). Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
(3). Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-Oja, O. M., El-Nezami, H., & Kolehmainen, M. (2019). Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients, 11(4), 829. https://doi.org/10.3390/nu11040829
(4). Bandara, S. B., Towle, K. M., & Monnot, A. D. (2020). A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements. Toxicology reports, 7, 1255–1262. https://doi.org/10.1016/j.toxrep.2020.08.001