Interesting Facts About Protein Supplements

Protein supplements are a regular feature at health food stores and sports nutrition stops. Marketing language on protein powders, protein bars and protein pills alludes to a more buff you with routine use. However, the Harvard School of Public Health and Mayo Clinic nutritionists say that you really don't need protein supplements -- not even if you're trying to cultivate a lean, fit, Charlie Atlas physique.

Protein Needs

Before you take protein supplements, take a look at your daily protein needs to see if they're necessary. Dietary supplements are true to their description -- they're meant to supplement your diet, providing the nutrients that you don't get from food. The Harvard School of Public Health indicates that you need around 8 g of protein for every 20 lbs. of body weight. Most healthy adults need between 46 and 56 g of protein daily, says Mayo Clinic nutritionist Katherine Zeratsky. It's easy to get enough protein in your daily diet. According to Harvard, cereal and milk, a peanut butter sandwich, a serving of fish and side of beans give you around 70 g, which is more than what you probably need.

Body Building

Protein supplements are often of interest to bodybuilders who want to increase their muscle mass and increase strength. Chris Woolston, M.S., a health and medical writer, says that athletes do need more calories than others, with professional athletes and bodybuilders often requiring up to 4,000 calories a day -- twice the amount the average person gets. However, a study published in the July-August 2004 issue of "Nutrition" indicates that if you're training for strength, you should consume the same amount of protein as everyone else -- that is to say, you should get 12 to 15 percent of your daily calories from protein. Researcherx at McMaster University in Hamilton, Ontario, concluded, "At present, there is no evidence to suggest that (protein) supplements are required for optimal muscle growth or strength gain."

Weight Loss

If you're trying to lose weight, protein shakes may seem like an efficient way to make sure your nutritional needs are meant. However, Zeratsky indicates that while using this type of protein supplement as a meal replacement can decrease your calorie intake, it's no "magic bullet." She goes on to say that relying on protein shakes may cause nutritional deficits in other areas of your diet. And, if you consume too much protein along with your regular meals, this may be counterproductive to weight loss.

Protein Supplement Dangers

Soy protein supplements contain isoflavones, phytochemicals extracted from soybeans. Women sometimes use these as a way to reduce hot flashes associated with menopause, although the Harvard School of Public Health indicates there's no scientific research to suggest that soy protein is helpful for this purpose. Soy protein supplements may also be used to guard against certain types of cancer; however, conversely, some reports indicate that concentrated soy protein supplements stimulate the growth of breast cancer cells. Because of the unknown effects of these supplements, it's wisest not to take them, says Harvard.

Expert Insight

Protein supplements aren't necessary if you eat a healthy diet -- and this is what the Harvard School of Public Health recommends. Choose meals abundant in vegetables, fruits, whole grains, nuts, and lean protein choices, such as fish and skinless chicken. Restrict your consumption of red meat and other unhealthy fats.