To supplement protein or not?

To supplement protein or not?

Normally, the protein intake from a diet in our countries is sufficient. But certain intolerances, physical activity levels, or even certain food combinations can either increase our needs or decrease our intake. In these cases, it may be legitimate to supplement. Of course, a protein powder is never worth the nutrition contained in whole foods. But this powder can be a tool to fill in cases of deficiency or increased need. This is why many athletes will take a "protein shake" after training to maximize its benefits. ^1,2

Which protein to choose?

There is no right or wrong answer. There are nuances.

Some definitions:

Concentrate or isolate

In a concentrate, the "non-protein" portion of the source (fiber, carbohydrates, fat, etc.) is removed to yield a product containing approximately 70 to 85% protein. In an isolate, the concentration is pushed even further. These products contain around 90 to 95% protein.

Complete proteins?

Some amino acids are said to be essential because the body does not produce them. These are:

• arginine (essential in children, but not adults)
• histidine
• isoleucine
• leucine
• lysine
• methionine
• phenylalanine
• threonine
• tryptophan
• valine

The amino acids that the body can manufacture are:

• alanine
• asparagine
• aspartic acid
• cysteine
• glutamic acid
• glutamine
• wisteria
• proline
• serine
• tyrosine

A protein source is said to be complete when it provides all the essential amino acids.

Single ingredient or combination?

The advantage of a single ingredient is the lower risk of allergies or intolerances. The more ingredients there are, the greater the potential for intolerance. The most well-known of all single ingredients is rice. In food, rice is not a source of protein. It is a starchy food. This does not mean that it does not contain protein. In industry, we have managed to concentrate the proteins and virtually eliminate the rest. Of all grains, rice is the least allergenic. This is its primary advantage. However, it is not a complete protein. It is therefore necessary to consider having complementary sources of protein in the rest of the diet.

Combination of sources

The goal of combining multiple protein sources, especially plant-based ones, in one product is to create a complete protein that can have the benefits of the different ingredients without their drawbacks.

So, hemp is a complete protein, but its texture and digestibility, difficult for some, make it a very uninteresting single ingredient. But combined with other sources, it allows for a complete amino acid profile. Since the amount of hemp in the formula will be smaller (along with the other ingredients), the product will be more digestible.

The desired amino acid profile is often similar to that of whey because this protein has the advantage of having a more potent anabolic effect than most other sources. Muscle protein anabolism is greatly increased after resistance training, which is enhanced by whey. ³

Anabolism is a natural function of the body. It is the ability to build and repair the body, muscles, bones, etc. In contrast, catabolism is the function of degradation. This catabolism is necessary for the reconstruction and recycling of the body. However, if the intake is insufficient, there will be an imbalance, too much catabolism and not enough anabolism, which leads to disease.

So we can have a plant protein supplement that offers similar nutritional support possibilities to whey.

Why protein?

People take protein supplements, certainly to supplement their diet but also to enhance the effect of their exercise program. ³ But also, additional protein intake can help increase metabolism and help maintain lean mass in better condition and promote fat loss. ⁴

Too much protein?

Theoretically, yes, it is possible to take too much protein. Yes, this excess could have an impact on the kidneys and liver. But how much protein becomes harmful? The postulated danger to the kidneys is not scientifically valid ⁴ , except perhaps in the case of a very deficient diet. You would have to eat astronomical amounts of protein (252 g/kg ) to achieve increased inflammation. ⁵

So, as long as the protein supplement is part of a diet made up primarily of whole foods, there is no risk in supplementing a deficient meal.

If you want some numbers, protein intake (still controversial) should be around 1.2g of dietary protein per kilogram of body weight per day, especially if you're over 60 or have been at all active. The risks of consuming too much protein start at anything above 3.3g/kg. ⁶ Do the math with your weight, and you'll see.

References:
1. Malowany JM, West DWD, Williamson E, Volterman KA, Abou Sawan S, Mazzulla M, Moore DR. Protein to Maximize Whole-Body Anabolism in Resistance-trained Females after Exercise. Med Sci Sports Exercise 2019 Apr;51(4):798-804. doi: 10.1249/MSS.0000000000001832. PubMed PMID: 30395050. https://www.ncbi.nlm.nih.gov/pubmed/30395050
2. Pasiakos SM, Lieberman HR, McLellan TM. Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Med. 2014 May;44(5):655-70. doi:10.1007/s40279-013-0137-7. Review. PubMed PMID: 24435468. https://www.ncbi.nlm.nih.gov/pubmed/24435468
3. Davies RW, Carson BP, Jakeman PM. The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis. Nutrients. 2018 Feb 16;10(2). pii: E221. doi:10.3390/nu10020221. Review. PubMed PMID: 29462923; PubMed Central PMCID: PMC5852797. https://www.mdpi.com/2072-6643/10/2/221
4.Phillips SM. A brief review of higher dietary protein diets in weight loss: a focus on athletes. Sports Med. 2014 Nov;44 Suppl 2:S149-53. doi:10.1007/s40279-014-0254 -y. PubMed PMID: 25355188; PubMed Central PMCID: PMC4213385. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4213385/
5. Gürgen SG, Yücel AT, Karakuş AÇ, et al. Use of whey protein may cause liver damage via inflammatory and apoptotic responses. Hum Exp Toxicol. 2015 Jul;34(7):769-79. doi:10.1177/0960327114556787. PubMed PMID: 25352651. https://www.ncbi.nlm.nih.gov/pubmed/25352651
6. Optimal Protein Intake Guide https://examine.com/guides/protein-intake/

Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.