Are you considering taking a protein supplement? Protein supplements are popular with bodybuilders – but not everyone needs supplemental protein. You can get high-quality protein through diet alone by making smart dietary choices. For example, a serving of salmon has between 30 and 35 grams of protein, and you get 12 grams of high-quality protein when you eat two scrambled Eggland’s Best eggs. It’s best to get your nutrients from whole foods that haven’t been processed – but if you do add a protein supplement to your diet for convenience, do your research first. Here are some things to consider.
Types of Protein Supplements
The most popular protein supplements come from dairy. These include whey, casein, and egg white protein. Also available are protein supplements made from goat’s milk. Vegans can choose from a variety of plant-based protein supplements including soy protein, hemp, brown rice, and pea proteins. Dairy supplements are the most popular, but pea protein has recently attracted attention among bodybuilders. Of the dairy-based protein supplements, whey is the one you hear most about, although casein has some benefits too. Whey is a by-product of cheese production while casein is the main protein in milk.
Whey Protein
One advantage whey protein has over casein is it’s quickly absorbed. That makes it a good choice right after a resistance-training workout. Its rapid absorption lets you take advantage of the window period immediately after a workout when your muscles are primed to grow. One study showed consuming 10 grams of whey protein along with 21 grams of carbohydrates after resistance training increased muscle protein synthesis in men.
Whey is also higher in the amino acid leucine compared to casein. Leucine is the strongest activator of a pathway involved in muscle growth called mTOR. The combination of rapid absorption and higher leucine content makes whey protein superior to casein as a post-workout supplement. Whey protein may have other benefits as well. It helps to support immune and cardiovascular health and may help to improve body composition by promoting fat loss.
Casein Protein
Casein has its benefits too. Casein is absorbed more slowly than whey protein. The slow absorption delivers a steady stream of amino acids to your muscles that lasts up to seven hours. This makes casein a good choice as a pre-bedtime snack. Consuming casein before bedtime helps maintain a positive nitrogen balance overnight so you don’t break down muscle tissue.
Vegetable Protein Supplements
The most popular supplement in this group is soy protein. Soy protein has all the essential amino acids your body needs but can’t make, so it’s a complete protein source. Most research shows soy protein supplements to be as effective as whey for boosting protein synthesis. Some people use a combination of whey and soy. Each has its advantages. Soy is absorbed more slowly than whey so soy protein stays in your system longer.
Some people are concerned about the phytoestrogens naturally in soy. Phytoestrogens have weak estrogenic effects. Could soy phytoestrogens promote the growth of breast cancer? Most studies show this isn’t the case. Some even show soy phytoestrogens have a protective effect against breast cancer. One thing to keep in mind about soy protein. Most soybeans are genetically modified. If you’re trying to avoid GMOs, look for one made with non-GMO soybeans.
Other vegetable protein supplements like brown rice and hemp fall short relative to soy protein because they either lack one or more essential amino acids or have low levels of them.
Forms of Protein Supplements
Protein supplements such as whey come in several forms. Isolates are at least 90% protein and contain little or no fat. They’re usually lactose-free as well. Another form is called a hydrolysate. Hydrolysates are partially broken down or pre-digested so the amino acids make their way to your muscles faster. Concentrates are usually 29% to 89% protein with some fat and carbohydrates. They also usually contain lactose.
The Downside of Using Protein Supplements
Taking a protein supplement may sound like an easy way to get your protein but there are some disadvantages. When Consumer Lab put protein supplements to the test, 31% of the ones they tested failed. How so? Some contained less protein or more carbohydrates than what was listed on the label. Some even contained lead. Other tests of protein supplements have also uncovered contamination with heavy metals like cadmium and arsenic. This isn’t surprising since protein supplements aren’t regulated by the FDA. That’s why it’s important to buy from a reputable company if you buy them at all. Also, some protein supplements contain fillers and artificial sweeteners.
There may be some situations where a protein supplement is justified. If you eat a vegan diet you may not be able to get enough protein through diet alone. A soy protein supplement can help you meet your protein needs. If you don’t eat a vegan diet you can get your protein from sources like fish and eggs. Eggs are an ideal source of protein. For one, they contain more leucine than other protein sources. That’s an advantage if you’re trying to build muscle. Plus, you can enjoy the other health benefits of getting your protein naturally from food sources. For example, fatty fish is a good source of omega-3s.
The Bottom Line
Protein supplements are convenient but it’s healthier to get your protein from food sources, including plant-based ones, whenever possible. If you do use a protein supplement, be careful which you choose.
References:
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Am J Clin Nutr May 2011 vol. 93 no. 5 997-1005
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Cancer Prev Res (Phila). Feb 2012; 5(2): 309-319.
ConsumerLab.com “31% of Protein Powders and Drinks Fail Tests by ConsumerLab.com”
Kaplan University. “Protein Supplements: The Good, The Bad, and & The Ugly”
Medicine and Sport Science, 2012;59:94-103. Epub 2012 Oct 15.
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