If you are an endurance athlete, such as a marathoner or backpacker, or if you are a serious weightlifter, your protein requirements exceed those for someone who is sedentary. Whole foods, such as lean meat, no-fat milk, eggs, beans and nuts are ideal sources for increasing your protein levels. Protein powders also provide high levels of protein, but they come with some risks as well.
Protein Requirements
In a 2000 report sponsored by the Consortium for Health and Military Performance, Doctor Francis O'Connor writes that male endurance athletes need from 1 to 1.4 g of protein per pound of body weight daily and strength athletes need 1.5 to 1.8 g per pound per day compared to the recommended 0.8 g per pound for sedentary people. Women endurance athletes need 1.2 to 1.4 g per pound, and resistance athletes need between 1.4 to 1.8 g per pound according to the American Council on Exercise. A good protein powder will not recommend that you exceed the recommended amounts of protein. Check the labels and do the calculations to ensure that you do not overdose.
Protein in Powders
Whey and soy powders are both good choices for protein content. According to the American Council on Exercise, whey powder contains from 11 to 15 percent protein, whey concentrate contains 25 to 89 percent, whey isolate contains over 90 percent and soy concentrate contains 70 percent. Gelatin, or hydrolyzed collagen protein, is a poor choice for protein, as it does not contain all the essential amino acids in protein.
Safety
Protein powders are not regulated by the Food and Drug Administration. Like other supplements, the range from safe to unsafe products. Some protein powders listed by Consumer Reports in a July 2010 report contain levels of arsenic and dangerous heavy metals that exceed the limits proposed by the U.S. Pharmacopeia. Some powders may contain other ingredients beyond amino acids for protein, such as creatine or caffeine for quick energy. Like other supplements, creatine is an unregulated supplement with some anecdotal reports of kidney injuries and high blood pressure spikes. The American College of Sports Medicine does not recommend supplements with creatine for anyone under 18 years old.
Digestibility and Absorption
Different types of protein powders have different levels of protein amino acids and different rates at which the protein is digested, called the PDCAAS score, as well as different levels at which the protein is absorbed, the BV score. Whey protein scores higher than any other protein on the American Council for Exercise listing, followed by whole eggs, cow's milk, egg white, casein fish, beef and soy. Choose whey powder for the highest levels and easiest to absorb protein.
Other Factors
Whey powders also contain substances called branched chain amino acids, or BDAAs, that delay fatigue, and cysteine that speed up muscle recovery, according to the website SupplementWatch.com. The website considers soy protein as a safe product that has potential positive side effects of slowing bone lose or preventing some cancers.
References
- "Uniformed Services University Consortium for Health and Military Performance"; Nutrition for Athletes; Francis G. O'Connor, M.D., M.P.H.
- "American Council on Exercise"; The Latest Scoop: Current Supplement Research Overview; Fabio Comana, M.A., M.S.; 2010
- "Consumer Reports Magazine"; What's in your Protein Drink; July 2010
- SupplementWatch.com: Amino Acids and Protein Supplements
- "American College of Sports Medicine"; ACSM Fit Society Page -- Q and Q with ACSM; Bryan W. Smith, M.D., PhD., F.A.C.S.M.; Summer 2002
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