In the world of sports and fitness, protein supplements are a hot topic. Athletes, from professionals to weekend warriors, often turn to protein powders, bars, and other supplements to meet their dietary needs. But are these supplements truly beneficial, and do they come with any downsides? Let’s dive into the science to weigh the pros and cons specifically for athletes. Before we do let’s remind ourselves that supplements should be just that—supplemental to a balanced diet that includes whole food sources of high protein.
Advantages of Protein Supplements
Embracing Convenience & Ensuring Accessibility
Protein supplements are incredibly convenient. They offer a quick and easy way to boost your protein intake, especially if you have a busy training schedule. For instance, mixing a protein shake takes just a few minutes, making it a perfect post-workout snack or a meal replacement in a pinch.
Maximise Muscle Growth and Accelerate Recovery
One of the main reasons athletes use protein supplements is to support muscle growth and recovery. Numerous studies have shown that consuming protein, particularly after resistance training, can help enhance muscle protein synthesis. For example, a study published in the American Journal of Clinical Nutrition found that whey protein supplementation can significantly increase muscle mass and strength gains when combined with resistance training.
Meeting Higher Protein Needs with Ease
Athletes often have higher protein needs compared to the general population due to the demands of their training. Protein supplements can help bridge the gap between dietary intake and these increased requirements. According to research in the Journal of the International Society of Sports Nutrition, athletes typically need more protein to support muscle repair and growth, and supplements can help them achieve these higher intake levels efficiently.
Drawbacks of Protein Supplements: A Considerate Analysis
Potential for Overconsumption
While protein is essential, consuming too much can strain the kidneys, particularly in individuals with pre-existing kidney conditions. A study in Nephrology Dialysis Transplantation highlighted that long-term high protein intake could potentially accelerate kidney function decline in susceptible individuals. Additionally, a review in the Journal of the American College of Nutrition noted that high protein diets might also pose risks to kidney health, especially when not balanced with adequate hydration.
Significant Influence on Liver Health
High protein intake can also impact liver health. The liver is crucial in protein metabolism, and excessive protein can lead to an increased workload on the liver. A study published in Hepatology found that excessive protein intake might contribute to nonalcoholic fatty liver disease (NAFLD) in predisposed individuals. Moreover, research in Clinical Nutrition has suggested that very high protein diets could exacerbate liver conditions in those with preexisting liver disease.
Don’t Ignore Your Thirst!
Consuming high amounts of protein increases the body’s need for water. Protein metabolism requires more water for the excretion of nitrogen, a byproduct of protein breakdown. A review in the Journal of the International Society of Sports Nutrition highlighted that athletes on high-protein diets should increase their fluid intake to avoid dehydration and support kidney function. Another study in the European Journal of Clinical Nutrition emphasised the importance of adequate hydration to mitigate the risks of dehydration associated with high protein intake.
Nutrient Imbalance: Its Not Just About the Macros
As we’ll see shortly whole foods aren’t just the macros they include numerous essential vitamins and minerals. But that’s not the case with protein supplements.
Let’s take a closer look at some of the products offered by official sponsors of UK sporting organisations:
Healthspan
Official partners of British Athletics, produce the All Blacks Ultimate Whey Protein Blend. Looking at the product information it provides 24g of protein per serving, but there’s no reference to the micronutrients found in whole food.
SiS (Science in Sport)
Official partners of English Athletics, produce REGO Whey Protein. Looking at the product information it provides 22g of protein per serving, but no micronutrients. Though it does include the amino acid L-Leucine.
If you look at all these companies, they also sell vitamins and mineral supplements
Optimum Nutrition
Official partners of England Rugby, produce Gold Standard Whey. Looking at the product information it provides 24g of protein per serve, but no micronutrients. Though they do say that each serve contains 5.5g of BCAA (Branch Chain Amino Acids).
Relying heavily on protein supplements can lead to a nutrient imbalance as they lack essential vitamins and micronutrients.
We often hear that people are advised to take vitamin B12 supplements to give them more energy. As you’ll see below Vitamin B12 is present in high protein content whole foods of animal origin. So if you’re eating a balanced diet supplementation shouldn’t be needed. Moreover Vitamin B12 supplements “will only improve symptoms such as tiredness and lack of energy if they are caused by low vitamin B12 levels” NHS. As you’ll see below Vitamin B12
Whilst we’re on the topic of vitamin B12, it doesn’t directly provide energy, though it does give the body the tools it needs to convert food molecules into energy.
Beware: Uncovering the Menace of Toxicity
Not all protein supplements are created equally.
In 2018 the Clean label Project tested 134 top selling protein supplements. They found elevated levels of heavy metals including arsenic, lead, cadmium, and mercury as well as BPA (known to cause cancerous tumours, birth defects and other developmental disorders) leaching from packaging into the finished product. You can read the full white paper of the study here.
And this is before we even consider substances that might be used in supplements that are on banned substance lists. Not necessarily an issue for the keen amateur, but it is for the elite athletes we work with.
Not all jurisdictions legislate or control supplements equally, making buying products off the internet a bit of a lottery.
Whole Food: Your Ultimate Health Solution
While protein supplements can be useful, whole food sources of protein are so much more than protein. This is because whole food sources of protein are accompanied by a host of essential vitamins, minerals and amino acids (micronutrients).
Here are some excellent whole food sources of high protein, including their average protein content and vitamins & minerals:
| Food Source | Average Protein | Vitamins & Minerals |
|---|---|---|
| 90% Lean Minced Beef | 25g 100g | Vitamin B1, B2, B3, B5, B6, B12, E, K, choline, manganese, calcium, sodium, magnesium, potassium, copper, iron, phosphorus, selenium, zinc |
| Chicken Breast | 22g per 100g | Vitamins A, B1, B2, B3, B5, B6, B12, E, choline, iron, sodium, copper, zinc, magnesium, potassium, phosphorus, selenium |
| Salmon Fillet | 20g per 100g | Vitamins A, B1, B2, B3, B5, B6, B12, manganese, calcium, sodium, iron, zinc, magnesium, potassium, phosphorous, copper, selenium |
| Tinned Tuna | 24g per 100g | Vitamins A, B1, B2, B3, B5, B6, B12, manganese, calcium, sodium, iron, zinc, magnesium, potassium, phosphorous, copper, selenium |
| Eggs | 6.3g per 100g | Vitamins A, B1, B2, B3, B5, B6, B12, D, K, choline, manganese, magnesium, potassium, calcium, copper, zinc, sodium, iron, phosphorus, selenium |
| Greek Yogurt | 10g per 100g | Vitamins A, B1, B2, B3, B5, B6, B12 |
| Chickpeas | 9g per 100g | Vitamins A, B1, B2, B3, B5, B6, C, E, K, choline, calcium, selenium, potassium, zinc, magnesium, iron, phosphorus, copper, manganese |
| Edamame | 11g per 100g | Vitamins B1, B2, B3, B5, B6, C, E, K, choline, calcium, zinc, iron, potassium, magnesium, phosphorus, copper, manganese |
| Cottage Cheese | 11g per 100g | VitaminsA,B1, B2, B3, B5, B6, B12, D, E, Choline, magnesium, potassium, zinc, copper, calcium, phosphorus, selenium, sodium. |
| Lentils (cooked) | 9g per 100g | Vitamins B1, B2, B3, B5, B6, C, E, K, choline, calcium, selenium, magnesium, zinc, potassium, phosphorus, iron, manganese, copper |
Conclusion
Protein supplements can be a valuable tool for athletes needing a quick, convenient protein boost. However, it’s essential to use them wisely and not as a replacement for a balanced diet rich in whole foods.
Supplements should enhance your diet, filling in gaps as needed, rather than becoming a primary source of nutrition.
Understanding the potential downsides, such as overconsumption, nutrient imbalances, cost, quality issues, and increased hydration needs, can help you make informed decisions about incorporating protein supplements into your diet.
As with any dietary change, it’s a good idea to consult with a doctor or a registered dietitian to determine what’s best for your individual needs.
Ultimately, if you decide to incorporate protein supplements, or any other supplements for that matter, make your choice with utmost care and consideration.
References:
American Journal of Clinical Nutrition, “Whey protein supplementation and muscle mass and strength gains in resistance-trained individuals.”
Journal of the International Society of Sports Nutrition, “Protein requirements for athletes.”
Nephrology Dialysis Transplantation, “Impact of high-protein diets on kidney function.”
Journal of the American College of Nutrition, “High protein diets and kidney health risks.”
Hepatology, “High protein intake and nonalcoholic fatty liver disease.”
Clinical Nutrition, “Impact of high protein diets on liver health.”
Journal of the International Society of Sports Nutrition, “Hydration needs in high-protein diets.”
European Journal of Clinical Nutrition, “Hydration and high-protein diets.”
Nutrition Reviews, “The importance of whole foods for balanced nutrition.”