Protein supplements: Less is more
Protein supplements – served up in shakes or bars and derived from whey, soy, egg and casein – are gaining popularity among exercise enthusiasts.
Young men keen on bulging up their biceps, as well as young women looking to add muscle definition, are increasingly targeted by supplement companies. Protein additives are even marketed as healthy meal replacements.
Yet Western diets – rich in fish, meats, eggs, dairy products, grains and legumes – contain enough protein for most people to eschew supplements.
“Extra protein is unnecessary for weekend warriors or the general population, but can be useful for college, professional or Olympic athletes,” says Mark Cesari, an instructor at Concordia’s Department of Exercise Science.
An accredited strength and conditioning specialist, Cesari helped train the Stingers during his undergraduate degree at Concordia (BSc Exercise Science ’04). Since obtaining his master of science from the Arizona School of Health Sciences, he’s trained hockey players from the Phoenix Roadrunners, as well as team captain Brian Gionta of the Montreal Canadiens and forward Ryan Callahan of the New York Rangers.
Whether athletes are professional or amateur, their total caloric intake should not contain more than 30% protein. “Otherwise, you build up what are called toxic ketones, which make kidneys work in overdrive,” Cesari warns. “You end up urinating any extra protein consumed.”
Recent studies have confirmed that a protein-heavy diet can overwork kidneys. What’s more, protein supplements have been shown to inflame the esophagus and stomach lining as well as foster bloating or diarrhea. Indeed, the American Academy of Pediatrics reports the majority of children and adults consume more protein than needed.
That’s why athletes need to proceed with caution when mixing in supplements. “We still don’t know much about protein powders, since these products remain unregulated by Health Canada,” observes Cesari. They are also unregulated by the U.S. Food and Drug Administration.
Protein additives also contribute to water retention. “Men who use protein to gain muscle mass deflate like a balloon the minute they stop consuming these supplements,” Cesari says.
At an average 400 calories per protein shake (when made with 2% milk) such drinks can be fattening. “Men who consume protein supplements to gain muscle mass, for instance, tend to grow bellies,” Cesari says. “A person must burn off 500 calories each day, for a week, to lose one pound.”
To anyone who wishes to build muscle mass, Cesari recommends they hire an accredited professional to create a targeted program to meet their goals rather than drinking protein to get bigger.
Related links:
• Concordia's Department of Exercise Science