Supplements: Protein Powder

Protein powders are dietary supplements. They are highly processed, powdered forms of protein that come from plants (soybeans, peas, rice, potatoes, or hemp), eggs, or milk (casein or whey protein).

Protein powder is one of the most widely used and thus widely studied dietary supplements on the market today. For the purpose of this post, when we refer to “protein powder” we will be referring to whey or plant-based proteins (we will look at Casein and BCAA’s in another Tasty Tuesday post)

Types of protein powders:

• Whey Protein

Whey Protein, a dairy product derived from cow’s milk, is probably the most common type of protein you will see, and for good reason. Whey is generally regarded as the highest-quality protein source due to its favorable amino acid content and easy absorption. It can sometimes be added to food products, but you’ll commonly see it on its own as a powder supplement. 

Whey is also a “complete” protein, meaning it contains all nine of the essential amino acids you need for healthy bodily function. Further, whey also comes with a high concentration of the essential acid leucine. The high leucine content contributes to whey’s efficacy as a means of building muscle. 

• Whey Concentrate

There are several subtypes of whey protein. Whey concentrate is generally regarded as the lowest-quality option due to its limited refinement process. Concentrates contain up to 80% pure protein by weight, but some products tend to run even lower. The remainder of the nutritional composition is made up of carbohydrates and fat. This contributes to a higher caloric content, which can be detrimental if you’re on a restricted calorie diet.

• Whey Isolate

For a product to be considered a whey isolate, it needs to contain at minimum 90% protein by weight. This extensive refinement and concentrated purity makes whey isolate the de-facto protein powder source for most athletes. Isolates will also come with a lower calorie content than most other options.

Further, a reduced amount of carbohydrate also makes whey isolate relatively low in lactose, which can be a lifesaver if you’ve got dietary restrictions. As a caveat, isolate’s extensive processing does make it a bit more expensive than some of its cousins. 

• Whey Hydrolysate

Whey protein hydrolysate is another variation of whey protein where the product has been treated with either heat, enzymes, or acids to “pre-digest” the product by breaking some of the peptide bonds. This results in a product that is very rapidly digested and typically easily tolerated

 Whey protein hydrolysate has been shown to be as effective as traditional whey protein, and in some instances even more effective at stimulating muscle protein synthesis  in animal testing. Hydrolysate is often going to be the most expensive option on the market and will be a little bit harder to come by. 

• Plant-Based Protein

Believe it or not, you can actually get a good bit of protein without ever touching a whey product. Plant-based protein powders are generally considered of lower quality, since they are “incomplete,” missing out on at least some of the nine essential aminos. Many plant-based products are often hard to digest, however, they can be a wonderful option if you have a dairy intolerance or other dietary contraindication. When selecting a plant-based powder, you’ll want one that contains different protein sources, such as both pea and rice, or a pure soy protein, which is one of the only complete plant sources. 

• Egg Protein

Egg-based protein powders are usually more obscure than the other more mainstream options. Egg powders are also more expensive than whey, but if you can find an egg product, it might be a suitable option if you have a milk allergy or simply want to sample a new product for fun. 

(https://barbend.com/different-types-of-protein/)

 Protein powders are convenient, but unnecessary for most

If you are a healthy adult considering supplementing your diet with protein powder, you should determine why you believe you need to increase protein intake. Older adults may benefit from increasing protein slightly, regardless of their exercise routine; however, for most of us consistent resistance training is more effective than simply supplementing with protein.

For those looking to enhance the muscle growth that typically occurs with exercise, evidence does support that consuming 20 to 40 grams of protein at a time (roughly the amount found in a can of tuna, or a typical scoop of protein powder.) Larger quantities may simply contribute calories. Plant-based powders often have less protein than whey protein, but shouldn’t be discarded as an option. Rice and pea protein, for example, have been shown to stimulate muscle growth similar to whey, a milk-based protein touted for its high quality and quick absorption.

It is very common for regular gym goers, too, to consume protein powder. Often these supplements are consumed in addition to other protein-rich foods, and without any guidance from professional nutrition experts. The workload of common gym attendees rarely reaches the level of professional athletes, and thus it has been suggested that the protein requirements for regular people with active lifestyles do not differ from the guidelines given for the average adult population. However, recommendations are not clear and sometimes they are inconsistent; that is, in a recent review on protein requirements in elderly and obese people, it has also been proposed that the current recommendations for daily protein intake may not be adequate to support health, weight management, and healthy eating habits of aging and sedentary populations.

Unless you are an older adult with a limited appetite, have a restricted diet, or are a trained professional athlete, chances are you can adjust your food intake to get what you need. Protein from food is often cheaper, less risky, and naturally includes beneficial nutrients.

Potential benefits of using protein powders:

•   Protein can help support muscle strength and build muscle mass after resistance training. And when it comes to plant-based versus dairy protein supplementation both soy isolate protein and whey protein are effective for muscle building.

• Protein supplementation has also been found to have a satiating effect, helping suppress appetite and control hunger. For this reason, protein powders can be incorporated into fat-loss plans within a reduced-calorie diet.

•   In overweight and obese patients, protein supplementation can result in increased reductions in body weight and total fat.

• In older adults, protein supplementation has been shown to be an effective means to prevent and counteract loss of muscle mass.

Potential risks of using protein powders:

There are numerous risks to consider when using a protein powder. Among them:

•    Little to no regulation: The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there's no way to know if a protein powder contains what manufacturers claim.

•    We don't know the long-term effects- There is limited data on the possible side effects of high protein intake from supplements

•    May cause digestive distress- Many people gastrointestinal discomfort from consuming protein powders, specifically milk-based protein powders

•   May be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.

•  Toxins: many protein powders contain heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions. Some toxins have been found to be present in significant quantities. (one protein powder contained 25 times the allowed limit of BPA)

The Takeaway: As always, it’s best to try to meet our nutrient goals through eating whole foods. Most people have no need to supplement with protein powder, however there is evidence that athletes can benefit from protein supplementation as it has been shown to increase muscle mass and aid recovery. While it is common for regular gym goers to supplement with protein powders, it most cases supplementation is unnecessary as the workload of common gym attendees rarely reaches the level of professional athletes. There may be more risk than benefit when consuming protein powders, so choose your product carefully.