Interesting Facts About Protein Supplements
Protein is one of the three major nutrients that comprise the human diet. Protein is made of components called amino acids, and these play an important role in many body functions such as body tissue growth, maintaining the immune system and as carriers for other nutrients throughout the body. Protein supplements are marketed as easy methods to get a higher-quality protein into the diet, as opposed to natural foods.
Other People Are Reading
-
Protein Can Help You Gain Weight and Can Help You Lose Weight
-
There is an old joke about a thermos. It keeps hot food hot and cold food cold, but how does it know which is which? The same can be said for protein. Many websites promote protein as a weight or muscle gain product for athletes and body builders, while many diets promote extra protein to jump-start metabolism for weight loss.
Protein supplements can be used in combination with a higher calorie diet, hence a weight gain. In studies of athletes given protein supplements above their normal needs, weight or muscle gain was no more significant with higher intakes of protein when calorie levels were kept constant. Protein intake can help repair and build muscle tissue during athletic training, and those that engage in intense workouts do require more protein than the average person. Weight gain, however, is achieved from a caloric excess from all nutrient sources, not just protein.
In weight loss, protein can raise the metabolic rate by about 30 percent, according to a study in the American Journal of Physiology, making supplements a marketable product in the weight loss industry. However, actual protein foods create this thermic effect, burning excess body fat. Liquid protein supplements are not able to fully achieve this effect, as part of the increased metabolism is related to the energy used during the digestion process.
Extra Protein Is Not Always Better
-
When the body receives extra nutrients, the body has several pathways to deal with storage or elimination of the excess. With carbohydrates, excess is first stored in muscle and liver glycogen to be used for short-term needs, such as a sudden burst of energy from running. Of course, extra carbohydrates that cannot be stored as glycogen are stored in the adipose (fat) tissue as long-term storage for when the body goes through fasting periods. Fat does not take a lot of transformation by the body to be stored, and it almost immediately is stored in the adipose tissue.
Protein, on the other hand, is broken down into its amino acid components, and excess not immediately needed by the body is eliminated through the urea. Excess protein may cause strain on liver function, as urea is processed through the liver, or on kidney function, as urea is converted into urine.
People who are active require more protein per pound of body weight than do sedentary people. Having adequate protein to repair and build muscle is essential when workouts break down tissue. Consuming extra protein without a corresponding physical training program will not build muscle tissue stores.
-
Timing Is Everything
-
There are particular times when the body is better equipped to digest and utilize protein. Protein supplements are more likely to be effective if consumed 30 to 60 minutes after an athletic event.
In addition, endurance athletes need to ingest carbohydrates immediately after a workout or event to replace glycogen stores. Protein taken with a carbohydrate source enhances the uptake of the carbohydrate.
All Protein Products Are Not Created Equally
-
Different protein sources contain different levels of the amino acid building blocks. Some products may not be "complete" proteins, and would be less beneficial to the body's needs.
One measure of a protein's quality is a measure called PDCAA, the protein digestibility-corrected amino acid score. This measures the quantity of essential amino acids within a protein product and how efficiently they are digested. It is a federally accepted standard for determining protein quality, but is more a factor in evaluating adequate protein intake in those with low-protein or low-calorie diets. A diet with a variety of protein, even from vegetarian sources, can adequately meet the daily needs of all essential amino acids.
There is also a concept in supplements called "fast" and "slow" protein. Whey protein is considered a fast protein that causes a rapid increase in amino acid levels and therefore rapidly increasing protein synthesis. Casein-derived protein is considered a slow protein, and these are used primarily for long-term prevention of body protein (tissue) breakdown.
Protein May Be An Appetite Suppressant
-
A study from the University of Washington has suggested that protein produces a sense of satiety, resulting in reduced calorie intake. Research found that substituting protein for fat in the diet can actually reduce hunger symptoms. This is likely due to the stimulation of two appetite suppressing hormones, cholecystokinin (CCK) and Glucagon-like peptide-1 (GLP-1). CCK is released to digest both fat and protein, and mediates satiety by inhibiting gastric emptying. The longer food stays in the stomach, the less likelihood of overeating. GLP also works to slow gastric emptying, but also assists with the insulin response from the pancreas.
Typically this phenomenon is seen in the digestion of actual protein foods, rather than with liquid protein supplements. Liquid foods leave the stomach rapidly, and reduce the sensation of satiety. However, using a protein supplement as a between-meal snack to replace higher calorie options may benefit those who overeat due to hunger and cravings, as long as total calories remain under control.
-
References
Resources
- Photo Credit Photo by Wikimedia Commons
