Protein: The Cornerstone of Sports Nutrition Supplements

I remember many many moons ago my Dad used to fire up our family blender every morning at 6:30 AM. As a kid I was always ticked off at why he felt the need to rudely interrupt my sleep, but more importantly, what was this "magical" concoction that he would always drink. When I asked my Dad what he was making he would always answer "a protein shake" and would tell me about it's special powers... well not really, but my Dad was a regular weight lifter and a firm believer that protein shakes helped to keep him strong and lean. As a kid I never asked questions, my Dad was the smartest man I knew and if he drank them then I wanted to too. But why did my Dad like many others believe that protein shakes were important? Can protein shakes actually help people stay lean and strong? Do we really need to pay $59.99 for them? Well hopefully I can clarify some of these questions... Dad I hope your listening!

First of all it is important to note that protein shakes/supplements CAN be beneficial if the person taking them is active (exercising). Dunford (2006) states that physical activity does increase a person’s protein requirement to a degree. He illustrates that endurance athletes should consume 1.2 to 1.4 g/kg/day, whereas athletes that strength train should consume 1.6 to 1.7 g/kg/day. These increased recommendations are directly tied to the idea of protein turnover and protein net balance. The idea behind resistance (strength) training is to initiate the hypertrophy response, in turn leading to muscle mass gains (growth). Phillips (2004) explained that “During the period of fiber hypertrophy, there also needs to be a net positive protein balance: muscle protein synthesis must always exceed muscle protein breakdown”. Tipton & Wolfe (2004) supported this statement by illustrating that a positive nitrogen balance and increased protein synthesis can help to promote this hypertrophy response. It’s evident that high protein intakes help to increase protein synthesis and can result in a continuous positive nitrogen balance (Tipton & Wolfe, 2004). Why is this positive nitrogen balance and protein synthesis so important? Well resistance (strength) training increases the rate of muscle protein breakdown, and muscle protein is required for muscle fibre repair (Phillips, 2004).

Confused yet?? So basically all of this scientific jargon above illustrates that protein supplements can help to stimulate muscle fibre repair and ultimately lead to increased muscle growth. So when my Dad argued that his shakes helped to keep him strong and lean, in a sense he was right! Huh, who knew it.

So yes protein shakes can help in supplementing muscle growth and repair after exercise but why pay $59.99 for them when you can just eat a nice steak dinner?? This has always been the argument against protein supplements. Most people consume excessive amounts of protein and waste tons of their hard earned dollars on supplements when they can just eat a healthy balanced diet. But I believe that regardless of the cost, and the often excessive consumption, protein shakes are beneficial because of three major reasons:

1) Most studies show that increased protein intake is not harmful to your body. Gibala (2002) stated that high protein intakes may cause excessive urea excretion or calcium loss, but these side-effects are not detrimental. Some studies have come up with new harmful side-effects (i.e. kidney failure) but they have yet to be supported with long-term evidence. The worst that is going to happen is excess protein excretion through the urine, big woop!

2) Protein supplementation can be helpful because of its convenience factor. Consuming a protein shake after exercising is easy and efficient. A person can capitalize on all of the physiological benefits mentioned above while not having to worry about cooking a protein filled meal right away.

And Finally...

3) My most important reason for supporting protein supplementation is because of the mental benefits they bring about. I have experimented with many different protein supplements/diets for most of my life and I realize that I probably don’t need the protein content from them, my normal diet provides enough protein, but it’s the mental advantage that keeps me purchasing them. It’s quite simply the placebo effect, if you truly believe that a protein shake or a high protein diet is going to cause benefits (lean & strong), it will. The mind is more powerful than any other thing out there, including "magical" protein supplements!

References:

Dunford, M. (Ed.) & Sports, Cardiovascular and Wellness Nutritionists Dietetics Practice Group (2006). Sports Nutrition: A Practice Manual for Professionals. 4th Ed., Chicago, IL: American Dietetic Association.

Tipton, K.D., & Wolfe, R.R. (2004). Protein and amino acids for athletes. J Sports Sci, 22(1):65-79.

Phillips, S.M. (2004). Protein Requirements and Supplementation for Strength Sports. Nutr, 20: 689-695.

Gibala, M. (2002). “Dietary protein, amino acid supplements and recovery from exercise,” GSSI Sport Science Exchange #87, Vol.15 (4).