Protein supplements: the pros and cons
You should weigh the pros and cons before buying expensive tubs of protein supplement
These days, protein shakes and powders are used by diverse groups of people that couldn’t be more different, at least physically: elite athletes, post-surgery patients, the elderly, time-deprived Type As and fast-growing teens.
Why? Because protein is key in restoring the body (not just muscle but also bone, cartilage and blood), whether the breakdown is from high workout loads or from medical procedures, such as surgery or radiation. But that doesn’t mean we should all buy tubs of powder. As with any food or supplement, there are upsides and downsides.
Pro: Powders can be quicker and easier than food
Why are the elderly getting into protein shakes and powders? “They’re a population group that is losing muscle and yet they often don’t have much of an appetite,” said Carole Havrila, a dietitian at the University of Virginia Health System. “It’s easier for them to drink their calories and protein.”
Other groups that can benefit from protein powders include rapidly growing teens and athletes.
“Building muscle takes planning. Ideally, you eat every three hours, and the timing is particularly important right after a workout,” Havrila said. This is where the appeal of powders comes in.
Athletes can’t fit in a homecooked, sit-down meal five or six times a day, said personal trainer Elizabeth Brooks.
“You see people walking around the gym with their protein shakes,” Brooks said. “It’s their way of getting protein within 30 minutes of working out.”
Con: They lack nutritional balance
“Is it better to get your nutrition from whole foods? Absolutely,” said dietitian Rebecca Mohning. Whole foods often include fibre and vitamins, and real foods generally are more balanced.
“Whole foods are not hyper-focused on one nutrient like protein powders are,” Mohning said.
Another downside with protein shakes is that because they’re liquid they might not feel filling initially and could cause some people to consume too many calories. And too much protein itself can harm the kidneys, where it is processed. Mohning suggests drinking more water when you raise your protein to improve kidney health.
Pro: They provide non-meat options for protein
Vegetarians and vegans can have a hard time getting their daily quota of protein through regular food, and protein powders provide options. “Whey is the gold standard. It’s a complete protein,” Mohning said, meaning it contains all nine essential amino acids.
And how about the vegans out there? (Whey is derived from milk.) Soy used to be considered the best alternative but has fallen out of favour with many people because of possible side-effects such as drug interactions, high blood pressure and hormonal changes.
Instead, Mohning suggests hemp, rice and pea protein for vegans. If possible, try a combination of several plant-based powders to include as many amino acids as possible.
Before committing to any one type or brand of protein powder, which can be expensive, try a small portion to see whether the flavour and texture is agreeable, Havrila suggested.
“Recommending a protein powder is like recommending shoes,” Brooks said. “You have to go try them on and see what you like.”
Con: Questionable quality
The U.S. Food and Drug Administration doesn’t do independent reviews of supplements before they hit the market, though it can pull products off the shelves if they are found to be unsafe or make false claims.
“They can have additives you don’t need,” Havrila said, “and huge amounts of vitamins, which I would worry about.”
Too many vitamins can lead to nausea, hair loss and nerve damage.
And less alarming but still noteworthy: High levels of sugar or sugar alcohols, which can cause gas, are often found in powders.
Manufacturers intending to sell supplement products to Canadian consumers must get a licence from Health Canada. After that, the regulatory body assesses the product and if it deems it to be safe, will issue a licence.
Havrila and Mohning suggest looking for protein powder brands that have been tested by thirdparty organizations, such as NSF International, which has offices in Montreal and Guelph, Ont.
The final scoop: The take-away
Health Canada recommends 0.8 grams of protein for every kilogram (2.2 pounds) of body weight in adults 19 and over). If your daily allowance of protein is met through whole foods, then you probably don’t need protein powder.
But the need to spread protein intake throughout the day can be an argument for a morning protein shake (15 to 20 grams). A cup of coffee and toast is about three to five grams of protein.