Protein powders are increasingly marketed as a healthy addition to a weight-loss program or for those people looking to gain muscle mass. However, it is questionable whether powders are necessary or if protein needs can be met simply through foods intake. In fact, according to the University of Alberta's Health Center, most individuals take in more protein on a daily basis than what is recommended by Canada's Food Guide. However, there are benefits to taking powders when nutritional needs are not being met due to medical conditions, stomach ailments or in-tolerances. Always consult with a physician before making any dietary changes that could affect your health.
Essential Nutrient
Protein is an essential nutrient needed in the body for the growth, development and repair of muscle and body tissue. Since muscle has a higher metabolic resting rate than fat, increased muscle mass can increase the rate of calories burned for weight loss. In addition, protein has a satiating effect on the appetite which prevents over-eating that leads to excess caloric intake and weight gain. Inadequate protein in the diet has potentially negative health effects, including malnutrition, muscle wasting, fatigue and poor muscle recovery following intense workouts or injury. Consequently, protein powders are increasingly used in post-workout shakes and smoothies to aid in muscle repair.
Protein Needs
The emphasis on increasing dietary protein intakes to assist with reducing weight and increasing muscle mass in athletes and dieters has led to a rise in supplements such as protein powders. However, the University of Alberta Health Center reported that a well-balanced diet with adequate caloric intake would generally meet, and in fact exceed, required protein needs as stated by the International Olympic Committee. Dietary protein recommendations from Canada's Food Guide includes two to three servings of meat or alternatives, and dairy products daily in addition to other protein sources such as whole grains, beans and lentils.
Excess Protein
Protein shakes are marketed as healthy additions to a diet to aid in weight-loss. The shakes are believed to increase satiety to prevent over-eating or snacking on foods high in simple carbohydrates that lead to further hunger cravings. However, the Mayo Clinic reports that the average adult requires approximately 46 to 56 g of protein daily. If protein shakes are added to a healthy diet that includes adequate protein, the excess calories will be stored as fat in the body. Hence, shakes are not a magical weight-loss aid. However, they may assist in weight-loss or weight-management if calories are calculated into a daily low-calorie plan and replace other high-calorie or sugary foods.
Other Considerations
Protein powders may be a quick and convenient way to meet daily protein needs. However, they can be costly and whole foods are often cheaper to purchase. The University of Alberta Health Center cites that the average-sized tub of powder costs at least $16. In comparison, common protein sources such as eggs, fish, nuts and seeds are cheaper for comparable servings and are a source of other essential nutrients. In addition to protein eggs and fish are a source of healthy fats needed for vitamin absorption as well as minerals such as choline and magnesium for energy metabolism and muscle contraction. Nuts are also a source of dietary fiber for healthy digestion and lean meats such as beef contain iron for increased energy and oxygen needs.
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