Protein powders are a hot topic. Should you be having protein powder?
Protein has become a hotly discussed topic within the nutrition scene.
Protein rich products and diets have become popular, with attention drawn to the ability of protein to improve how full you feel and its potential role in weight loss.
Conversations around protein are subject to moralistic discussion, with debates centring around the ethical and environmental impact of consuming animal products. There has also been a rise in the popularity of vegan ‘protein alternatives’ whether as ‘fake bacon’ or the more healthful tempeh (a fermented soybean product from Indonesia).
Protein intake can be a divisive topic, with disagreements surrounding ideal intake levels, types, and quality.
The picture has been made more complex with the mainstream use of ‘protein powders’ and an Instagram style advocation for their use in daily life.
So, should you supplement your dietary intake with protein powder?
Or should you stick to food?
Here we separate fact from fiction to help you decide what is best for you.
Protein Basics
What does it do?
Protein acts as essential building blocks within the body. When protein is metabolised (broken down) it returns to its constituent amino acids. There are 20 different amino acids; 9 are classed as essential and must be obtained from food.
Amino acids are involved in:
All key bodily functions, including growth and development, and repair and healing.
Fuel for the body and including the formulation of hormones and neurotransmitters. One key amino acid is phenylalanine which is a precursor to the ‘happiness hormone’ Dopamine.
Post exercise recovery and stimulation of muscular hypertrophy (growth) and prevention of muscle loss.
Proteins also impacts satiety — that is, how full we feel.
Humans have an inbuilt ‘protein target’ (9), which encourages us to keep eating until sufficient protein is consumed (to allow our body to function).
If our diet is lacking in protein, we may overeat as this target is not being met.
Of course, we are not recommending the consumption of protein in insolation, as healthy fat and fibre intake is also integral. Excess protein consumption via red meat, can result in our gut microbiota producing unhealthy quantities of a product called TMAO — trimethylamine-N-oxidase — which is associated with increased atherosclerosis and peripheral artery disease (8).
It is important to achieve a balanced intake between food groups.
Managing hunger with Protein
When it comes to achieving satiety and the prevention of overeating, eating protein earlier on in a meal will start the chemical processes involved in initiating satisfaction (i.e. our protein target is on its way to being met) and therefore may regulate food intake if this is a concern (10).
So what does the research say about when Protein powders may be needed ?
Protein powders are useful for:
Athletes, who are unable to conveniently consume sufficient protein through dietary intake - due to rigorous training schedules (1).
Cases of poor appetite — such as in the elderly or during cancer treatment (2) where insufficient protein is consumed or for weight gain in some individuals.
During incidences of injury/ illnesses, following operations and poor wound healing, as our need for protein for repair and regeneration increases (3).
Overall there is mixed evidence surrounding the benefit of additional protein supplementation outside these instances.
Whilst protein powers have been connected with increased muscle growth and reduced fatigue in highly active individuals (4), there is a need for further investigation.
When can they become a problem?
When consumed inappropriately, without specific need, there are some associated pitfalls of protein powder supplementation, such as:
Elevated IGF-1 levels. Protein intake — at a high level — is associated with increased Insulin like Growth Factor-1 (IGF-1). Whilst in modest amounts IGF-1 is associated with healthy growth and development. Some evidence has indicated in excess, IGF-1 may act as a growth stimulant for certain cancer types (5), notably breast and colorectal (6).
Gut irritation. Whey powder can cause some degree of gastro-intestinal discomfort, often as a result of a form of lactose intolerance, but also in those whose gut function is not optimal. Consuming large amounts of a macronutrient — such as, protein in a powdered form —shortly after exercise, before the body is back in rest and digest mode, can induce digestive discomfort (4). Some people find altering quantity and timing can reduce this gut irritation. Switching to a plant based protein may help. Those with FODMAP intolerance however should avoid pea protein which can irritate their condition.
Unnecessary weight gain. Whilst protein and protein powders do not contain carbohydrates, they are nonetheless associated with increased insulin levels (7). Insulin promotes fat storage, and therefore if protein powders are used in the absence of high-level exercise, unnecessary weight gain is the result. Similarly, when protein powders are used by those carrying extra weight, the excess protein may increase the risk of non-alcoholic fatty liver disease.
Malnutrition risk. Due to proteins satiating effect, if consumed in isolation or excess, it can reduce the number of balanced meals people eat. The risk is malnutrition in overall micronutrients and minerals.
This is another instance of a ‘food first’ approach.
We can ensure adequate protein intake by consuming a wide range of
lean meats, fish, eggs, dairy, legumes, nuts, pulses and more.
However, if you are very active or doing strength work at a high level, there may be cause for additional protein supplementation. In cases of muscle loss, such as (some) cancer, poor appetite, or specific injury or illness, there may also be merit in short term protein powder consumption.
It is however, important to gain support when incorporating protein supplementation to avoid digestive distress and to ensure a balanced diet is also obtained.
References
1. Cintineo HP, Arent MA, Antonio J, Arent SM. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Front Nutr. 2018. doi:10.3389/fnut.2018.00083
2. Zanetti M, Cappellari GG, Barazzoni R, Sanson G. The impact of protein supplementation targeted at improving muscle mass on strength in cancer patients: A scoping review. Nutrients. 2020. doi:10.3390/nu12072099
3. Tipton KD. Nutritional Support for Exercise-Induced Injuries. Sport Med. 2015. doi:10.1007/s40279-015-0398-4
4. Kårlund A, Gómez-Gallego C, Turpeinen AM, Palo-Oja OM, El-Nezami H, Kolehmainen M. Protein supplements and their relation with nutrition, microbiota composition and health: Is more protein always better for sportspeople? Nutrients. 2019. doi:10.3390/nu11040829
5. Levine ME, Suarez JA, Brandhorst S, et al. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab. 2014. doi:10.1016/j.cmet.2014.02.006
6. Zhu K, Meng X, Kerr DA, et al. The effects of a two-year randomized, controlled trial of whey protein supplementation on bone structure, IGF-1, and urinary calcium excretion in older postmenopausal women. J Bone Miner Res. 2011. doi:10.1002/jbmr.429
7. Salehi A, Gunnerud U, Muhammed SJ, et al. The insulinogenic effect of whey protein is partially mediated by a direct effect of amino acids and GIP on β-cells. Nutr Metab. 2012. doi:10.1186/1743-7075-9-48
8. Roncal, C., Martínez-Aguilar, E., Orbe, J. et al. Trimethylamine-N-Oxide (TMAO) Predicts Cardiovascular Mortality in Peripheral Artery Disease. Sci Rep 9, 15580 (2019). https://doi.org/10.1038/s41598-019-52082-z
9. Raubenheimer D, Machovsky-Capuska GE, Gosby AK, Simpson S. Nutritional ecology of obesity: from humans to companion animals. Br J Nutr. 2015 Jan;113 Suppl:S26-39. doi: 10.1017/S0007114514002323. Epub 2014 Nov 21. PMID: 25415804.
10. Douglas Paddon-Jones, Eric Westman, Richard D Mattes, Robert R Wolfe, Arne Astrup, Margriet Westerterp-Plantenga, Protein, weight management, and satiety, The American Journal of Clinical Nutrition, Volume 87, Issue 5, May 2008, Pages 1558S–1561S, https://doi.org/10.1093/ajcn/87.5.1558S