PROTEIN SUPPLEMENTS: A BUILDING BLOCK FOR DISASTER ? An open forum discussion presented by Robin Dowdy, B.S. Health & Wellness (Kaplan University) And your local health professionals –as a public service

These advertisements represent what, for decades, has been the ultimate male physique. Strong, muscular, and grand. From Charles Atlas in the 1940’s comic book ads (left) to the modern day ads seen everywhere (right) many products and exercise programs have been marketed to turn “scrawny” boys in to Gods. One of the products marketed heavily are protein supplements. The questions are: Why should I take them? Are they safe? Is there a better way to get what protein I need?

Let’s review: What is protein and why is it important in our diet? Protein are considered the building blocks of life. Every single cell in the body contains protein. Proteins are made of amino acids and each amino acid serves a specific function (Protein in diet, n.d.). In order to maintain good health proteins are essential is our diets. They allow us to grow and develop and are needed for cell repair and generation.

What foods contain protein and how much do we need? All animal sourced foods contain complete protein. That is to say all the amino acids needed by the body are found within them. There are plant sourced proteins as well. Beans, some grains (such as quinoa, which is technically a seed) some vegetables, some fruits and nuts also contain protein. However, most of these foods do not contain complete proteins. They are lacking one or more amino acid. Knowing how to combine non-animal sourced foods can provide a complete protein meal. Protein recommendations are: Men over 19 years of age- 56g/day, woman 46g/day. If a woman is pregnant or breastfeeding, an additional 25g/day is recommended. (Schlenker & Roth, 2011)

Now, about these supplements……… There are some people who can benefit from protein supplementation. People who, for what ever reason, do not get the recommended protein intake in a well-balanced diet. Some vegans may. But if done correctly veganism does require supplementation. “ But I work out, A LOT!” That’s great! BUT…. Work builds muscle mass, not protein. In fact, even body builders require only 0.7 to 0.9 grams of protein per pound of body weight. The maximum amount of protein the body can process per day is approximately 0.9 grams of protein per pound of body weight. (Do You Need Protein Powders?, n.d.)

So what can happen when you get too much protein? Not unlike many things, too much can be harmful. When the body has too much protein the body is unable to metabolize it properly. This leads to a buildup of ketones, which are toxic. Overtime these ketones build up causing what is known as ketosis. Gone unchecked the pH level in the body becomes dangerously acidic and ketoacidosis is the result (Etcheverry, 2011). This condition is often seen in diabetics and can cause the symptoms listed on the right. Severe kidney damage can be a result of ketoacidosis, as can acute kidney failure. Controlling the amount of protein consumed is highly recommended. Education on the amount of protein in a healthy balanced diet can ensure a healthy body that can support most exercise regimens without the use of supplementation. There are many places to find lists of protein amounts. A great one is put out by the USDA,

Let’s make one thing perfectly clear. Unless your pediatrician is concerned about your child’s diet or growth, the protein supplements we are discussing should never be given to children (teens included). AND if supplementation is required it should be under strict supervision by a medical professional with supplements that are tailored to your child’s specific needs.

In the end, it is better to have a varied, whole foods, diet that encompasses all of your dietary needs. No shake, powder or pill can replace what nature provides us. Yes, there are certain circumstances in which supplementation may be warranted, but over all eating wisely and well gives us what we need. Following the “My Plate” example is a good start. It is simple to follow and worth learning. Go to Choose MyPlate.gov to learn more. There is also a great tracking tool to help guide you along what you need vs what you are getting. (Choose MyPlate.gov, n.d.)

References Choose MyPlate.gov. (n.d.). Retrieved from USDA: Do You Need Protein Powders? (n.d.). Retrieved from WebMD: 11/protein-powder?page=2 Etcheverry, P. (2011). Protein Supplements: The Good, The Bad, and & The Ugly…. Retrieved from Kaplan University: nts.html Protein in diet. (n.d.). Retrieved from Medline Plus: Schlenker, E., & Roth, S. (2011). Williams' Essentials of Nutrition and Diet Therapy. St. Louis: Elsevier/Mosby.