You may use a protein supplement to support your training, control your weight or get extra nutrition. Protein supplements are convenient because they come in bars, powders or shakes, and they are easy to store. However, dietary supplements can be harmful if you do not use them properly, so get your doctor's approval before you use a protein supplement.
Need for Protein
The average adult needs 0.4 g protein per lb. body weight, and a strength-training athlete may need up to twice that amount. Most Americans get plenty of protein from the diet and do not need a protein supplement, according to Iowa State University. Protein supplements may provide high-quality, or complete, protein, with each of the amino acids you need to get from your diet, but you will not gain extra muscle mass from eating protein if you do not exercise as well.
Weight Considerations
Protein provides 4 calories per g, and protein supplements can help you gain weight by adding extra calories to your day. Protein shakes are especially good for gaining weight because liquid calories are not as filling as calories from solid foods, according to MayoClinic.com. If you get more protein than you need in a single dose, your body will store the extra as fat, not muscle. You can use protein supplements as meal replacements if you are trying to lose weight, but be sure to substitute them for higher-calorie meals, and not to consume them in addition to your regular food.
Vitamins and Minerals
Protein supplements can be healthy if you use them to help meet your vitamin and mineral requirements. Read the labels to choose varieties that are fortified with nutrients of special concern to you. You may need a supplement with vitamin B-12 if you are a strict vegetarian, or vegan, and calcium fortification can improve your bone health if you do not consume dairy products. Adequate folic acid is essential for women who may become pregnant, and endurance athletes may need extra iron.
Considerations
Choose a protein supplement which is low in saturated fats, such as from palm oil or coconut oil, because these fats raise levels of unhealthy LDL cholesterol in your blood. Also avoid trans fats from partially hydrogenated oils. You may want a fiber-fortified supplement because dietary fiber improves bowel regularity and lowers cholesterol levels, according to MayoClinic.com. If you are vegan, or strict vegetarian, select a supplement with soy protein, which is plant-based, instead of protein from milk.
References
- MayoClinic.com: Dietary Supplements: Greater Accountability Needed
- Iowa State University Extension: Eat to Compete: Protein
- MayoClinic.com: Cutting Liquid Calories More Effective for Weight Loss?; Jennifer Nelson and Katherine Zeratsky; April 2009
- Iowa State University Extension: Eat to Compete: Supplements
- Mayo Clinic: Dietary Fiber: Essential for a Healthy Diet
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