Protein powder is a type of dietary supplement people use to increase the amount of protein in their diets. Typically mixed into a shake, sometimes with other ingredients, protein powder may serve several purposes in your overall nutrition plan. Although not a hoax, it has its advantages and disadvantages and may not be necessary for optimal health or performance. As with any supplement, seek advice from your health-care practitioner before adding protein powder to your diet.
Uses
Commonly comprising whey, casein, egg or soy protein, protein powder may serve to augment the whole-food proteins athletes consume every day. This type of supplement may also help elderly people maintain muscle mass as they age. Protein powder may also boost the protein intake of individuals who may need to strengthen their immune system, as protein is an integral component of immune function. Additionally, people with illnesses such as AIDS or cancer, or people on a weight-management system, may prefer protein powders rather than protein from whole-food sources.
Pros
The many advantages of protein powder demonstrate that it is not a hoax. Protein powder is convenient to carry and requires little preparation. You can easily transport it to work or to the gym and mix it with a liquid to make a nutrient-dense shake whenever you want. A serving of protein powder has a defined measure of high-quality protein, allowing you to more easily track how much protein you consume compared with whole-food proteins. The International Society of Sports Nutrition acknowledges protein powder as a practical means of consuming sufficient high-quality protein.
Cons
Although protein powder is not a hoax, it has a number of disadvantages. Registered dietitian Nancy Clark cautions that protein supplements in your daily diet may displace whole foods offering superior nutrition. Clark believes that, barring certain medical conditions, even elite athletes receive adequate nutrition from whole foods without the addition of protein powder supplements. Protein supplements may also cost more than whole foods. Furthermore, unless you carefully control for overall calories, the addition of protein supplements may add unwanted calories to your nutrition plan.
Other Considerations
According to the University of Illinois McKinley Health Center, the long-term health effects of whey protein supplementation are unclear. In addition, the Food and Drug Administration does not regulate protein powder or any other dietary supplement. Therefore, the label on your protein powder product may inaccurately reflect the actual contents or purity of the supplement. While protein powder provides benefits in certain circumstances, you may decide it is not a necessary part of your fitness plan.
References
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements
- Tips From Nancy Clark: Protein Powder: The Truth About Supplements
- "Journal of the International Society of Sports Nutrition"; International Society of Sports Nutrition Position Stand: Protein and Exercise; Bill Campbell, et al.; September 2007
Member Comments