Protein powder overload: How much is enough?
Many of us are supplementing too much with non-food based protein
Out of the three macronutrients we need from food (two of which are carbohydrates and fats), protein remains the one with the “harmless” reputation. Fad diets and bloggers suggest the more you have, the more lean you’ll be. But how much protein do we actually need?
Alexandra Friel, a registered dietitian at Medcan sat down with Adam Upshaw, PhD, an endurance coach and professor, whose doctorate research focused on exercise metabolism and protein synthesis. In this video, they discuss common questions and misconceptions about protein intake.
Why do we need protein?
“Protein is an essential nutrient to keep our body functioning well,” says Upshaw. “Proteins are part of every cell in your body and are needed to build and repair muscle, tissue, skin, nails and hair. It also helps build hormones and enzymes.”
“When you are looking at protein in your food, you are really talking about the amino acid profile of the food, and whether it has the required amino acids that the body needs,” explains Upshaw. “We call those the essential or indispensable amino acids. Although all protein food sources have amino acids, some are deficient in some of those essential amino acids. Often, plant-based sources are deficient, which means you may not be getting a complete amino acid profile. So if you are vegan or vegetarian, you need to plan a variety of food sources to meet your amino acid requirement. That means a variety of sources of plant-food stuffs and grains to meet your amino acid requirement.”
How much protein do you need?
Bloomberg recently reported that Americans are wolfing down about twice as much protein as is recommended.
“Protein has this athletic connotation or muscle connotation, which is its real draw,” says Friel. “Requirements certainly change when we get more active.”
Friel says most people need 1.2-1.8 grams/kg of body weight daily. Athletes need more. This is different from the current dietary recommendations and is based on new research.
Previous recommendations said adults needed 0.8 grams of protein for every kilogram of body weight. But new research has increased intake for active sedentary adults (1.2 g/kg) and active adults (1.6 -1.8 g/kg).
The majority of North Americans are already consuming protein in amounts within an appropriate range and therefore do not need to add more protein to their diet. Good sources of protein include meat, fish, dairy, legumes (this includes tofu and tempeh), nuts, and seeds. Whole grains have moderate amount of protein and are a particularly important food group for vegetarians to consider as they contain an amino acid profile that is complimentary to legumes.
Upshaw and Friel agree that balanced eating from all four food groups usually means that extra protein is not required. Protein powders are useful but are only needed in certain circumstances.
When is supplemental protein – in the forms of bars or powder – a good idea?
For occasional meal replacement. Protein powders and bars definitely have a place, says Upshaw. He suggests supplements for occasional meal replacements, as long as the protein is on the cleaner side and is high quality (recognizing the protein powder market is unregulated). He doesn’t suggest replacing meals with powder on a regular basis.
When added sugars and preservatives are avoided. Read the label carefully and try to minimize added sugars (that includes glucose-fructose, sugar, honey, agave, maple syrup) and any preservatives or addictive.
What is the best type of protein?
“When people ask me ‘what is the best type of protein?’, I normally give two answers,” says Upshaw. “First: whey is the best protein, simply because of the way it is digested and absorbed. Second: no one only eats just one protein. If you have a combination of foods that make up what makes a protein with all those amino acids, you will meet your requirement.”
There is a difference in protein found in meat and plant-based food sources, but vegetarians and vegans can meet their protein requirements just as easily as someone who eats meat-based products. Focus on added extra benefit like fermented foods and diversify your vegetables.
Want to learn more about healthy protein choices? Speak with your registered dietitian or take some tips from Eat Right Ontario.
