It used to be you had to make a special trip to the health food store to find something as exotic as protein supplement drinks. Today, you can find them in just about every grocery store, discount department store or pharmacy. Frequently and prominently advertised, the benefits sound impressive. But do you really need protein supplement drinks? You might. More likely, you don't.
Protein: The Essentials
An important part of nutrition, protein is intricately involved with the growth, health and repair of the body. The National Institute of Science recommends that adults consume 0.36 g of protein per lb. of body weight each day. Most Americans have no problem meeting that need; in fact, most consume more than enough protein. According to the American Dietetic Association, eating a balanced diet that includes fruits, vegetables, lean meat, low-fat or nonfat dairy, nuts, seeds, beans and healthy fats is the best way to get the nutrition, including protein, that your body needs.
The Skinny on Supplements
The U.S. Food and Drug Administration (FDA) regulates dietary supplements, including protein supplements. However, supplements are not classified as food or as drugs, so they have different regulations. The FDA does not have to prove the safety of supplements, nor that they actually work. Supplements may contain ingredients not listed on the label and a product must be on the market and proven unsafe before the FDA can act.
To Supplement or Not to Supplement
There are legitimate health reasons to use protein supplement drinks. Cancer patients undergoing treatment often suffer from lack of appetite at the same time they are most in need of proper nutrition. Protein supplement drinks can be an easy solution. If you are trying to gain weight, supplement drinks can be a nutritious, calorie rich option. If you are trying to lose weight, however, eating a lower calorie, well balanced diet is a better choice.
Athletes and Protein Supplement Drinks
Protein supplement manufacturers direct much of their beneficial claims at athletes. Yet, according to the American College of Sports Medicine (ACSM), studies involving four of the most common ingredients of protein supplement drinks do not always support those claims.
Creatine is an amino acid metabolite synthesized by the body. Supplement manufacturers frequently claim that creatine helps build up skeletal muscle, as well as improve hydration. According to the ACSM, studies have supported the use of creatine during high intensity activities of short duration--like weight lifting. However, studies evaluating the hydration claim prove inconsistent.
Glutamine, an amino acid important to the immune system, is a popular component of protein drinks because it theoretically increases strength, promotes faster recovery times, and helps decrease incidences of respiratory infection. ACSM reports that studies found no difference between the use of glutamine supplements combined with strength training, and the use of strength training alone.
Glucosamine occurs naturally in cartilage and connective tissue. The amino acid gained popularity as a treatment for exercise induced joint problems. Pharmaceutical companies claim glucosamine helps to rebuild and lubricate joints. Although it has been studied extensively as a treatment for osteoarthritis, ACSM studies find no significant effect.
Quercetin is a flavonoid found in apples, onions and berries. Its antioxidant properties are claimed to benefit ordinary exercisers as well as athletes. Researchers are evaluating potential benefits, but further study is needed.
Cautions and More Information
If you have any questions or concerns about consuming protein supplement drinks, talk with your physician or a registered dietitian. For more information about protein, check out the Harvard School of Public Health website.
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