Protein shakes can be a great way to get some additional protein in your diet to meet recommended daily requirements. Some protein shakes contain aspartic acid, which is a non-essential amino acid that your body can produce on its own. According to the National Strength and Conditioning Association, aspartic acid is used to make the artificial sweetener aspartame. Some protein shakes use aspartame as a sweetener. People often confuse aspartic acids in protein powders with aspartame. Although aspartic acids in protein shakes are safe, there is some question as to whether aspartame is also safe.
Role of Aspartic Acid
Aspartic acid is an amino acid used by your body for protein synthesis. Aspartic acid is used for the construction of other amino acids during metabolism. Aspartic acid is required for brain and neural health and helps your liver remove excess waste -- ammonia and other toxins -- from your bloodstream. It's also used in the production of antibodies and immunoglobulin. Some people take aspartic acid when they eat a high-protein, low-carb diet for its ammonia removing ability.
Sources of Aspartic Acid
Common sources of aspartic acids include lunch meats, sausage meats and wild game. Vegetables that contain aspartic acids include sprouting seeds, avocados, asparagus, molasses and sugar beets. Dietary supplements such as an amino acid complex can also contain aspartic acids. Aspartic acid is one of three ingredients in the substance known as the sweetener aspartame. Aspartame is made up of two amino acids -- phenylalanine and aspartic acid -- and an alcohol, methanol. There is an ongoing debate as to whether these combined ingredients are safe for your body.
Protein Amounts
Protein is necessary for healthy hair and nails and is the major building block for lean muscle mass. According to the American College of Sports Medicine, your body can produce enough aspartic acid on its own without need of external ingestion. Aim to get roughly 10 to 30 percent of your daily total calories from protein sources. Protein shakes typically provide around 20 to 30 g of protein per serving.
Protein Shake Risks
Aspartic acid in protein shakes is not dangerous, but some protein powders contain other ingredients that may be hazardous to your health. According to ConsumerReports.org, some protein powders contain dangerous levels of lead, arsenic and mercury. These substances can be deadly in high amounts and are far more dangerous than aspartic acid. If your protein powder contains aspartame -- typically used as a powder sweetener -- you may want to consider the potential dangers of too much in your system. While evidence to support the dangers of aspartame is inconclusive, the potential side effects may not justify regular use of protein powders containing the substance. Always consult your physician prior to taking protein with potentially harmful chemicals. Stick to protein from animal and plant sources to avoid chemicals that may be harmful to your health.
References
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- ConsumerReports.org
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