Heather Bedard, C.H.E.
You don't have to look very hard to see the protein mania that has swept the nation. In everything from protein bars, to shakes, and fortified cereal, one may think that protein is the magical nutrient that you just can't get enough of. But some may be surprised to find that this is not actually the case. In this article we will focus on protein shakes.
Protein shakes come in all shapes and sizes, with the most popular types being whey protein, casein protein, egg protein, and plant proteins such as hemp, pea, and rice. Whey protein is made from milk and contains lactose which can be problematic for many people. Due to its concentration, whey isolate contains far less lactose, making it easier to digest for those with lactose intolerance. Casein is also a protein found in milk but is digested much slower and is absorbed slower than whey protein by the blood stream. This is said to create a slow release of protein which is advertised to expose your muscles to protein over a longer period, keeping the protein in muscles from breaking down. Egg protein is easily digestible but can be problematic for people with egg allergies, obviously. Plants proteins are also easily digestible but many of them don't contain complete proteins.
Protein powder comes in three different forms known as, protein hydrolysate, protein isolate, and protein concentrate. Protein concentrates are formed by using heat, acid or enzymes to extract the protein from foods. This particular method supplies 60-80% protein and the remaining portion consists of fat and carbs. Protein hydrolysates use a similar method of heating acid or enzymes, breaking the bonds between amino acids. This method is purported to be absorbed by the body the quickest for this reason. Protein isolates uses a filtering process to concentrate the powder. This type contains about 90-95% protein.
Most people take protein shakes for two reasons. The first is that they workout consistently, and are looking to help build muscle mass. The second, is that they are concerned with getting enough protein because marketing companies have told them that this is a concern.
The first question we should ask is, does protein powder make any measurable difference in muscle mass? A double blind study on the effects of egg white protein supplementation on muscle strength and serum free amino acid concentrations showed elevated metabolites but no changes in strength or body composition. (1) A similar result is shown in another study on whey protein and high-volume resistance training in post-menopausal women. (2) In addition, when comparing weight-loss from a high protein or protein-restricted diet on the strength and aerobic capacity of overweight men, studies do not show any difference in muscle mass. (3) So, if taking protein does not do anything for increasing strength or body composition but the metabolites are elevated, is this a useful marker for determining protein intake? The answer is no. This goes to the fact that changing various health markers are not always an indication of success in health. Another important take away, is that muscle is not built by drinking shakes, it is built by lifting weights. If you want to increase your muscle mass, then increase your time lifting weights in the gym.
The second question we can ask for those who feel that they aren't getting enough protein is, how much protein does my body actually need? Protein is not a use it and lose it compound. Your body recycles amino acids to reformulate and use in various parts of the body. Dr. Pam Popper uses the analogy of a water fountain. If a water fountain uses 500 gallons of water daily, that doesn't mean that during the course of the day 500 gallons of water are constantly pumped into it. Water is recycled and re-used during the course of the day. The only extra water that would need to be added would be the amount that is evaporated. If we take this and apply it to our protein needs, then we would only need to replace the amount of protein that is expended every day. The W.H.O. states that protein needs are as low as 2.5% of daily caloric intake and should not exceed 10%.
So when it comes to protein shakes, they are a marketing gimmick and waste of money. You would be better off shaking off that shake and using that money to purchase fresh, whole foods to fuel your muscle mass goals.
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1. Hida A, Hasegawa Y, Mekata Y, et al. Effects of egg white protein supplementation on muscle strength and serum free amino acid concentrations. Nutrients. 2012;4(10):1504-1517. Published 2012 Oct 19. doi:10.3390/nu4101504
2. Weisgarber KD, Candow DG, Farthing JP. Whey protein and high-volume resistance training in postmenopausal women. J Nutr Health Aging. 2015;19(5):511-517. doi:10.1007/s12603-015-0454-7
3. Wycherley, TP, Buckley, JD, Noakes M, et al. “Comparison of the effects of weight loss from a high-protein versus standard-protein energy-restricted diet on strength and aerobic capacity in overweight and obese men.” Eur J Nutr 2013 Feb;52(1):317-25.
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