Supplement or not with proteins?
Normally, in our countries, the protein intake in a diet is sufficient. But some intolerances, physical activity level, or even some food combinations can either increase our need or decrease our intake. In these cases, it may be legitimate to supplement. Of course, a protein powder is never as good as the nutrition found in whole foods. But this powder can be a tool to fill in gaps in case of deficiency or increased need. That's 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" part of the source (fibers, carbohydrates, fats, etc.) is removed to obtain a product containing about 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 called essential because the body does not produce them. These are:
- arginine (essential in children, but not in adults)
- histidine
- isoleucine
- leucine
- lysine
- methionine
- phenylalanine
- threonine
- tryptophan
- valine
The amino acids that the body can produce are:
- alanine
- asparagine
- aspartic acid
- cysteine
- glutamic acid
- glutamine
- glycine
- proline
- serine
- tyrosine
A source of protein 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 unique ingredients is rice. In the diet, rice is not a source of protein. It's a starchy food. That doesn't mean it doesn't contain protein. In industry, they manage to concentrate the proteins and virtually eliminate the rest. Of all the grains, rice is the least allergenic. So that's its primary advantage. On the other hand, it is not a complete protein. It is therefore necessary to plan for complementary protein sources in the rest of the diet.
Combination of sources
The goal of combining multiple sources of protein in a product, especially plant-based ones, is to create a complete protein that can have the advantages of the different ingredients without their drawbacks.
Thus, 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 (with the other ingredients), the product will be more digestible.
The desired amino acid profile is often similar to that of whey protein because this protein has the advantage of having a more powerful anabolic effect than most other sources. The anabolism of muscle proteins is significantly 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. On the contrary, catabolism is the function of degradation. This catabolism is necessary for the reconstruction and recycling of the body. But, if the intake is insufficient, there will be an imbalance, too much catabolism and not enough anabolism, which leads us to illness.
One can therefore have a supplement of plant-based proteins that offers similar nutritional support possibilities to whey.
Why protein?
People take protein supplements, certainly to complement their diet but also to enhance the effect of their exercise program. Davies But also, an additional intake of proteins can help increase metabolism and allow for better maintenance of lean mass and promote fat loss. 4
Too much protein?
Theoretically, yes, it is possible to consume too much protein. Yes, this excess could have an impact on the kidneys and liver. But how much protein becomes harmful? The proposed danger for the kidneys is not scientifically valid 4, except perhaps in the case of a very deficient diet. You would need to eat astronomical amounts of protein (252 g/kg [in vivo, mice]) to achieve an increase in inflammation. 5
Thus, as long as the protein supplement is incorporated into a diet primarily made up of whole foods, it is not risky to supplement a deficient meal.
If you want numbers, the protein intake (still controversial) should be around 1.2 grams of dietary protein per kilogram of body weight per day, especially if you are over 60 years old or if you are somewhat less active. The risks of consuming too much protein start beyond 3.3 g/kg. 6 Do the calculation with your weight, 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 Exerc. 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. Usage 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/
Warning: Maison Jacynthe disclaims all responsibilities. The information contained on this page does not seek to substitute a justified allopathic treatment nor to dismiss the expertise of the medical profession. It is up to each individual to take charge of their health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
