Icelandic ChallengeThe key points on taking protein supplements
The key points on taking protein supplements
Words by Dave Gould
I am continually asked by students and other athletes to explain and identify the key points on whether they should increase their protein intake through the use of supplements when exercising, training or competing in sport. I have therefore put together an article which tries to highlight the key points that athletes and sportsmen and women need to consider before increasing there intake of protein through the use of supplements. Below are some of the common questions I am asked.
1. Do Protein supplements work?
There have been many studies that indicate that strength and power athletes have a greater daily requirement for protein than endurance athletes. Many sports nutritionists favour an intake of 1.3-2g per Kg of body weight per day for those athletes who train intensively using power and strength conditioning methods. For example a strength athlete weighing 85kg may need as much as 152g of protein a day and as such this may be very difficult to get from food alone.
Protein supplements may also benefit specific groups. Vegetarians or Vegans may find it difficult to consume enough protein from food alone, especially if they exercise, train or compete in sport. Supplements may also be appropriate for those athletes on a calorie controlled diet or a fat loss programme. Remember it is key to estimate your daily protein intake from food, identify your training or exercise needs and then compare this with your anticipated protein requirement.
However it must also be stressed that taking protein supplements are no substitute for a poorly planned diet and should not be regarded as a quick fix for skipped meals.
2. Are there any other benefits of taking protein?
Some research has indicated that when ensuring that you meet your daily protein requirements there maybe immune-enhancing benefits. In addition, many protein supplements contain other important nutrients such as: vitamins, minerals, amino acids, carbohydrates and essential fatty acids which are all important for an athlete.
3. Are there any side effects of taking too much protein?
Consuming more protein than you need certainly offers no advantage in terms of health or physical performance. Once your protein requirements have been met, additional protein will not be converted to muscle or increase muscle size, mass, stamina, strength or power. The additional protein will be broken down in the liver into urea and then passed through the kidneys before being excreted in the urine. The remainder of the protein is converted into glucose and used as an energy source.
There have been fears about high levels of protein intake causing liver and kidney damage, calcium loss leading to an increased risk of osteoporosis and dehydration leading to muscle injury and damage. However these concerns have not been proven, and therefore in conclusion, we can summarize that eating too much protein is unlikely to be harmful but it certainly offers no advantages.
4. What protein supplements are the best for sports training and performance?
Protein supplements generally contain one or more of the following types of protein: Whey, Casein, Soy, and Egg. Each source and type of protein has advantages and this is summarized in the table below.
|
Protein Type |
Source |
Advantages |
|
Whey |
Whey Proteins are extracted from curdled milk. |
Isolated Whey protein has a higher bio-availability than any other whole food source. That means it has an amino acid profile that is better matched to muscle protein than any other food. This may be the best type of protein to have immediately after training.
Whey protein also has a ‘muscle sparing effect’ which means it minimises muscle protein breakdown during high intensity training.
Whey protein may also stimulate muscle growth, by increasing a powerful anabolic hormone made in the liver that enhances protein manufacture in the muscles.
Whey protein may also have an immune-enhancing capacity, as it produces a powerful antioxidant. This is particularly useful during periods of intense exercise or competition when the immune system may be suppressed.
|
|
Casein |
This is basically the curd formed when milk is separated from the whey. |
Casein has a particularly high content of the amino acid glutamine (20%). High glutamine intake can have a ‘muscle sparing effect’ and help prevent exercise-induced suppression of the immune system.
Casein is also absorbed more slowly by the body so therefore a greater percentage of the protein ends up being absorbed.
|
|
Soy |
Extracted from soya beans |
Soy protein powder has a higher protein content and nutritional quality than the soy protein found in soymilk.
Soy protein has a high concentration of the important muscle growth amino acids (Leucine, valine, isoleucine)
There has also been some research that indicates that soy protein enhance the production of thyroid hormone which are important in regulating the metabolic rate.
|
|
Egg |
Proteins found in egg |
Egg protein has a higher bio-availability than any other whole food source. This was originally regarded as the best source of protein but has since been superceded by Whey protein.
|
Summary of key points
1. Protein is needed for growth, repair and maintenance of body tissue. The body also uses protein to make many hormones and enzymes which are essential to regulate metabolism, fluid balance and transporting nutrients to all cells in the body.
2. Athletes and those who train regularly or intensely should consider increasing their protein intake more than the current RDA guideline of 0.75g per Kg of body weight per day (See Above). In doing so athletes need to consider intensity, duration, type and method of training they are using when calculating this increase.
3. Additional protein is needed to compensate for the increased breakdown of protein during intense training and for the repair and recovery of muscle tissue after training and exercise
4. Protein intake above your optimal requirement will have no result in further muscle mass or strength gains.
5. Athletes should ensure that they do not replace a well planned diet with short cut dietary supplements
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