As more Americans attempt to lose or maintain their weight, low-fat, low-carbohydrate and high-protein diets are becoming increasing popular. The shift to this dietary trend has given rise to the availability and sale protein supplements. Protein bars, ready-to-drink shakes and powders can be easily purchased from your nearby grocery store or on the internet. While this health-conscious trend can help your cardiovascular health and body composition, there is a lot of misinformation regarding protein supplements. Please determine your dietary protein requirements and talk to your physician before attempting to supplement your diet.
Not Necessary
Despite what creative marketing may have you believe, chances are, you probably do not need a protein supplement. According to Michigan State University, the average American eats much more protein than their body actually requires and this may have severe consequences. The University of Washington explains that the average American consumes double the protein that their body actually needs. Protein supplements are supposed to be used and only useful if you have a protein deficiency. Unless you are an athlete, a senior or an adult trying to add significant amounts of muscle mass, you probably will not need or benefit from taking protein supplements. If you do not fall into any of these three groups, the University of Washington states that you should multiply your body weight by 0.36 to determine your recommended protein intake. For example, a 140-lb. male or female will require 50.4 g of protein as calculated by this formula.
Negative Side Effects
It is a myth that excessive protein intake can not harm your body. For one, excess protein intake will simply be stored on your body as fat. If the protein that you consume is not used by your body for the maintenance or repair of tissue it will be simply stored as fat, just like excess dietary fat or carbohydrates according to Iowa State University. While you may start using protein supplements to help lose weight, you can actually sabotage this weight loss if you are exceed your daily caloric requirements. In addition, excessive protein intake, whether from solid food or supplements can stress your kidneys and cause calcium loss that can promote osteoporosis according to the University of Washington.
Often Effective
While you may not require a protein supplement and should be aware of the potential side effects, the truth is protein supplements can be effective for improving your body composition. In a 2008 clinical study at the Glanbia Reserach and Development Center in Idaho, published in the "Journal of Nutrition and Metabolism", researchers found that whey-protein supplementation increased fat loss and helped preserve muscle mass in obese individuals. Subjects in the study reduced their daily caloric intake by 500 calories. The patients that supplemented with whey protein lost significantly more body fat than those who did not supplement with whey protein. Keep in mind, however, these results were made possible by the subjects reducing the total number of calories they consumed, not simply by consuming whey protein.
References
- Michigan State University: The Truth About Protein and Calcium
- University of Washington: The Protein Myth
- Iowa State University: Protein
- PubMed: "Journal of Nutrition and Metabolism": Minnesota Applied Research Center; A Whey-Protein Supplement Increases Fat Loss and Spares Lean Muscle in Obese Subjects: a Randomized Human Clinical Study; Frestedt et al.; March 2008
Member Comments