Protein supplements or powders can be found in multiple formulas lining the shelves of supermarkets across the country. They are hailed for their ability to help people gain muscle and retain it, but are they just for body builders or common folk too?
Who actually needs protein supplements? Does everyone need it?
NDTV spoke to Dr Geeta Shroff, Director, NuBella Centre for Women's Health, New Delhi, and Eshanka Wahi, Dubai based culinary nutritionist, holistic wellness coach and founder of Eat Clean With Eshanka.
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Does everyone need protein supplements?
Protein powders are considered to be a health supplement largely by gym goers, athletes, body builders and young adults. However, they are now finding their way into the lives of the ordinary man, as well as young fitness enthusiasts.
Dr Geeta Shroff says, "No, not everyone needs protein supplements. If you have a balanced diet rich in protein sources like lean meat, fish, dairy, eggs, legumes, nuts, and seeds, you're likely meeting your protein needs. Supplements are not a replacement for whole foods but can serve as a convenient option in cases of increased demand or restricted diets."
The recommended daily allowance, according to an individual's body weight, is the best way to meet protein requirements, says Eshanka Wahi.
"Everyone does not need protein to stay healthy and fit. Individuals can have a balanced diet to meet their protein needs. Age, health conditions and activity level are the factors on which protein requirement depends. Recommended daily allowance is the best way to meet the daily requirement of the protein according to an individual body weight," says Wahi.
The Eat Clean With Eshanka founder also weighed in on whether young adults and growing children require protein supplements.
"They can consume protein supplements if it is advised by the professional healthcare. The requirement of protein in children can be fulfilled by taking balanced diet. Excess of protein intake can strain the kidneys of a child and lead to many imbalances in their diet," says Wahi.
Protein powder is also "great" for vegetarians, nutritionist and personal trainer Aynsley Kirshenbaum tells The Strategist. She also recommends protein powder to picky eaters, and says that she herself adds protein powder to her kids' macaroni and cheese.
Do people who train need protein supplements?
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People who train intensely may have higher protein requirements to support muscle repair and recovery, says Dr Geeta Shroff.
"While they can meet these needs through protein-rich meals, supplements are a practical option for convenience, especially post-workout. However, supplements should be used judiciously and not as the primary protein source," says Dr Shroff.
Eshanka Wahi adds, "If an individual is involved in regular physical activities like bodybuilding, athletics, etc; they need higher levels of protein. It does not mean they require supplements. They can consume protein through healthy foods instead such as eggs, dairy products, nuts, seeds, etc. Protein supplements are not mandatory to consume."
Additionally, according to Emily Gelsomin, MLA, RD, LDN, who is a contributor for Harvard Health Publishing for Harvard Medical School and Chayil Champion for UCLA Health, protein powders are not necessary to be consumed by everyone who hits the gym.
However, it can be considered beneficial for individuals who engage in intense exercise regimes; more so, when it is difficult to meet their increased needs of protein singularly through their diet. It is considered that protein supplements help in muscle repair and growth by providing a potent source of amino acids.
What to be mindful of while choosing a protein supplement?
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As per Dr Geeta Shroff, while choosing a protein supplement, one must consider:
1. Protein type:
Whey, casein, or plant-based options like pea or soy protein.
2. Purity:
Look for products with minimal additives, artificial sweeteners, or fillers.
3. Allergens:
Check for potential allergens like lactose or gluten.
4. Certification:
Ensure the product is tested for safety and free from banned substances.
5. Nutritional goals:
Match the supplement to your goals, such as muscle gain, weight loss, or general wellness."
The choice between whey protein and plant protein
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When picking a protein supplement, one should keep in mind the protein source and whether it is plant-based or whey protein.
They should also keep an eye on its ingredients, its quality, taste, the brand's reputation, if a sugar substitute is added in it, digestibility, protein concentration, nutritional facts and flavouring.
In addition, one's weight loss and fitness goals, serving size, the presence of amino acids and protein sequences, protein content and purity, should also be factors taken into account while considering a protein supplement.
One's choice of protein powder depends on whether individuals prefer an animal-based whey protein powder or a plant-based protein powder.
- Whey protein is derived from cow's milk; and
- its plant-based alternatives are made from sources like soya beans, peas and rice.
The choice of which type is superior and should be consumed because of the availability of a large variety of protein powders, lies in the consumer's needs and preferences.
Everybody needs protein as it is an essential part of one's nutrition. But in the face of the plant vs whey protein debate, plant protein emerges as a winner because it offers the essential amino acids along with key vitamins, minerals, antioxidants, and more.
Indian Council of Medical Research guidelines on protein supplements
The Indian Council Of Medical Research (ICMR) has issued a warning against indiscriminately using protein supplements for building their body's mass, saying that they may contain added sugar, non-calorie sweeteners, artificial flavours that outweigh their health benefits.
What happens if you consume too much of protein supplements?
Dr Geeta Shroff says that excessive intake of protein supplements can lead to the following side effects:
1. Kidney stress:
Overloading the kidneys may pose risks, especially in those with pre-existing kidney issues.
2. Digestive problems:
Bloating, diarrhoea, or cramps can occur due to additives or excessive protein.
3. Weight gain:
Extra calories from supplements can lead to unintended weight gain.
4. Imbalance:
Over-reliance on supplements may result in nutrient imbalances and neglect of whole foods.
- Consuming protein supplements in excessive quantities can cause digestive issues such as bloating, gas, diarrhoea, and stomach camps. These can be more severe for lactose intolerant people since lactose is the main carb in many whey protein supplements.
- According to a Harvard Health Publishing paper titled "The hidden dangers of protein powders", protein powders may contain added sugar, calories and even toxic chemicals. Protein supplements may be high in sugars and calories, containing little added sugar to as much as 23 grams per scoop. Hence, some protein powders end up making a glass of milk account for more than 1200 calories. This results in unhealthy weight gain and a spike in blood sugar.
- According to the American Heart Association recommendation, a limit of 24 grams of added sugar per day for women and 36 grams for men is ideal.
- As per a paper by Felix Hospital, titled, 10 Potential Side Effects Of Excess Intake Of Protein Supplements, side effects of protein supplements cause hair loss due to producing excessive testosterone in the blood stream, acne due to increased sebum production, upset the digestive system and excessive bowel movements, bloating, nausea, weight gain, low blood pressure.
One should always consult a doctor before consuming protein supplements.
What are the natural alternatives to protein supplements?
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The natural alternatives to protein supplements are present in a variety of vegetarian and non-vegetarian foods.
- The vegetarian options include Greek yogurt, lentils, quinoa, tofu, nuts, seeds, beans, edamame, cottage cheese.
- The non-vegetarian alternatives have eggs, lean meats such as chicken breast, and fish like salmon.
- Both types of options are essentially whole food sources that are rich in protein without any added artificial ingredients. all of which are whole food sources rich in protein without added artificial ingredients.
Dr Geeta Shroff mentions, "Natural sources of protein are always preferable for their additional nutrients and bioavailability. Incorporating a mix of vegetarian and non vegetarian options ensures a complete amino acid profile and additional health benefits."
Eshanka Wahi also has a set of alternatives to protein supplements:
Vegetarian:
Dairy products: Products like cheese, milk, yogurt, etc, are rich in protein as well as calcium.
Seeds and nuts: Walnuts, chia seeds, almonds and sunflower seeds has healthy fats and proteins.
Legumes: Black beans, kidney beans and lentils are a good source of protein.
Non- Vegetarian:
Fish: Fish has Omega-3 fatty acids and are high in protein.
Eggs: Eggs are a complete protein source, with 6-7 grams of protein per egg.
Chicken breast: It provides 30 grams of protein per 100 grams.
Last bite
Dr Geeta Shroff sums it up for us, "Protein supplements are not inherently harmful, but should be used thoughtfully and only when necessary. For most people, natural, whole-food sources of protein are sufficient and provide additional vitamins, minerals, and fibre."
It is always a good idea to consult a healthcare provider or nutritionist before starting on supplements to ensure they align with your dietary needs and health goals.
Also Read: 7 DIY Recipes For Protein-Rich Hair Masks For Healthy, Nourished Hair
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