The Skinny On Protein Supplements For Fitness and Weight Loss

The complete nutrition guide to protein supplements.

Nowadays, bodybuilders aren’t the only ones loading up on protein supplements. Everyone seems to look for ways to increase their protein intake. A recent study even found that over half of gym goers regularly consumed protein supplements as part of their training.

As with any dietary supplement, it is important to research the different choices to determine what the best fit is for you.

Why use protein supplements?

The latest diet trends focus on cutting down on carbohydrates, which has put protein front and center of the health and fitness stage. Research has shown that a diet high in protein can promote weight loss by making you feel fuller longer and help maintain muscle composition.

Muscle building isn’t the only reason for consuming protein. Whey protein enhances the release of hormones that reduce appetite and increase satiety, making you feel fuller and less likely to snack. High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day.

Getting protein from a balanced diet rich in whole foods is recommended, but for many people, this may be difficult to manage. If you’re short on time or you’re not able to get an adequate amount of protein through your daily diet, protein powder supplements could be an option to consider.

How much protein do you need?

The Recommended Dietary Allowance (RDA) for protein intake is 0.8 g/kg of body weight per day for adults. However, RDA is based on the minimal amount of protein required to prevent protein deficiency, not necessarily the optimal amount to promote health or fitness at all stages of life.

Protein affects development and maintenance of muscle mass, and can be beneficial for more than just athletes; combined with resistance training, it may also be beneficial for older adults (60+) who lose muscle mass faster and have a slower metabolism — although scientific evidence of the benefits of higher protein intake is scarce.

Many of the recommendations for gaining muscle mass also seem to be valid for weight loss — 1.2 to 1.6 g per kilogram a day, and 20 to 30 g of protein per meal are recommendations supported by evidence-based science, regardless of whether the protein comes from whole food or supplement.

What types of protein powder are there?

Not all protein sources are created equal, so as a consumer, it’s important to know what you’re getting, as well as the pros and cons. We’ll break down the differences between whey versus soy versus pea protein, so you can make an educated decision about which type of protein supplements will help you achieve your goals.

Complete protein or not?

You’ll often see the term “complete protein”. What you need to know is that a protein is formed out of 20 different types of amino acids (organic compounds). Our body makes 11 types of amino acids on its own. We need to get the remaining 9 types of amino acids, called “essential amino acids” through other sources, such as the food we eat. Food sources that qualify as complete proteins include dairy, meat, fish, eggs, poultry and soy.

Very few plant proteins have a complete amino acid profile, but lucky for vegans and vegetarians, soy and peas are an exception to this rule. They both have an amino acid profile that’s similar to an animal-based protein source.

Whey protein

Whey is a liquid that separates from milk during cheese production. Whey protein is one of the two proteins in milk, which comprises 20% whey and 80% casein. Casein is digested and absorbed slower than whey protein and is contra-indicated for people with lactose intolerance.

Whey can be sold as an isolate, hydrolysate or concentrate, and is by far the most sold protein supplement on the market.

• Whey protein concentrate: contains 25–89% protein and is cheaper.
• Whey protein isolate: contains greater than 90% protein and is lower in carbs, fat, and lactose.
• Whey protein hydrolysate: is broken down to accelerate digestion and absorption rates, and more suitable if you are lactose intolerant.

Whey protein is a good post workout option because it is a low-fat and “fast-acting” protein that’s broken down and absorbed quickly. It is a complete, high-quality protein that contains all the essential amino acids.

Whey is also rich in a branched-chain amino acid called leucine. Leucine is the most muscle growth-promoting (anabolic) of the amino acids that is key to maintaining and repairing muscles.

Plant-based protein

For those who are vegan or have a milk allergy/intolerance, there are several non-dairy protein supplement options to choose from.

Soy protein

Soy is a plant-based protein popular with many vegetarians and vegans. It contains all the essential amino acids to support growth and development.

Soybeans are rich in isoflavones, a type of polyphenol that have been shown to help maintain blood vessel health and increase the body’s level of antioxidants. Soy is rich in micronutrients like iron, copper, manganese, and phosphorus. It’s cholesterol-free, low in fat and mostly low in carbohydrates. It’s also one of the most digestible and bioavailable plant-based protein.

There are 2 main types of soy protein products: concentrate and isolate.

Soy protein concentrate contains most of the carbs from the soybean and is around 65% protein. It’s essentially what is left of the soybean after the “de-fatting” process.

Soy protein isolate is a quality choice for a plant-based protein. It offers a similar speed of absorption to whey protein and all the essential amino acids (a rarity for a non-animal protein source). It is the most pure form of soy protein available, made mostly of the “de-fatted” soybeans.

There is a common misconception that soy protein contains high amounts of phytoestrogens, which are chemical compounds that mimic hormones. Although whole soybeans contain phytoestrogens, soy protein is rinsed and filtered, which leaves behind only negligible trace amounts in the product. Concerns regarding the production of estrogen associated with the consumption of soy protein seems to be unfounded. A 2013 study in the Journal of the American College of Nutrition compared the effects of whey versus soy and found that subjects using soy had “lower testosterone responses.” In addition, the whey protein users were better able to blunt cortisol (a stress hormone that breaks down muscle).

Pea protein

Pea protein is derived from yellow peas and is a completely natural, plant-based protein. As a safe alternative for those who suffer from allergies, pea protein has become increasingly popular. Being a plant-based protein, it does not have gluten or lactose and allows for easier digestion, with none of the bloating effects that may occur with whey.

Some studies have shown that pea protein may not be as effective as whey or soy for building muscle. One drawback is also that some people find that pea protein has an unpleasant taste, which is a big reason soy protein remains the more popular plant-based choice.

Vegan protein powder blends can be a mix of soy, pea, rice, quinoa or hemp proteins that can optimize amino acids composition.

How to choose a protein powder supplement

When you’re looking to buy a protein supplement, be sure to read the label carefully. You want a product that’s high enough in protein, but you also want a product free of cheap fillers, sugar, and artificial ingredients.

Choosing products that are made in the U.S may be safer, especially for plant proteins like soy. Other countries may not have the same production standards as American farmers, and plants may have been grown in soil that’s contaminated with heavy metals.

It’s worth remembering that a protein powder is a dietary supplement, and the FDA leaves it up to manufacturers to evaluate the safety and labeling of these products. So, there’s no way to know if a protein powder contains what manufacturers claim.

When looking for the best protein powders, consider the following criteria:

• Formulation: For muscle gain, chose products that contain at least 20 g of protein per serving. Unless you want to gain weight, choose products that are low calorie (< 140 g per serving), low-fat (< 2 g), low-carb (< 10 g), sugar-free and contain no artificial additives.
• Quality: Look for powders with certification labels that are made in the U.S with high-quality ingredients and minimal additives and fillers.
• Taste. Obviously that’s very subjective, but whey and soy usually win on taste. Some brands sell single servings for trying the product out.
• Price: To compare value, divide the price by the number of servings. Prices can range between $1 and $7 per serving.

Supplements versus real food

Studies have shown that high-protein diets that don’t involve the use of protein supplements can be equally effective as those that did — meaning the benefits of protein supplements might just be that they’re more convenient and easy to consume.

A nutritionally-balanced whole food diet should always be the preferred option over food supplements.

NB: If you have ever had liver or kidney problems, consult with a doctor before taking a protein supplement.

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