Julia Boldy
April 1, 2015
Essay #3- Protein Supplements
The Consumption of Protein Supplements Must Be Tailored to an Individuals Needs
Introduction
The use of protein supplements has grown over the past decade. They are
commonly used by athletes to enhance muscle recovery and gain lean body mass. They
are also used for those who need to ensure adequate protein in their diet such as vegans,
elderly patients, those recovering from an injury, and pregnant women. Protein
supplements are safe for consumption but should only be used by individuals who cannot
meet the Recommended Dietary Allowance (RDA) for protein through the diet or by those
who have a greater than normal need for muscle recovery. The use of protein
supplements must be tailored to an individual’s specific physiological needs.
Description of Protein Supplements
Protein supplements are an alternative means of providing the body with adequate
protein. Protein is a macronutrient that should be consumed in the diet on a daily basis. It is
critical in cell regulation, muscle protein synthesis and repair, nutrient transport, and
neurological and immune functions (Brunner, 2005). Protein supplements may be used if
protein is deficient in the diet. These supplements are most commonly consumed in powdered
form but are also manufactured as premade drinks. There are several types of protein such as
whey, casein (milk), egg white, and soy (Gonya, 2015). These protein powders can be plain of
flavored, such as vanilla, chocolate, and strawberry. There is also a wide range of
manufacturers such as Optimum Nutrition Gold Standard, Cellucor Cor-Performance, Jym Pro
Jym, and MusclePharm Combat Powder. Choosing which type and brand of protein supplement
is dependent on each individual’s needs. Milk protein contains a combination of whey, a fast
acting protein and casein, a slow acting protein (Kreider, 1999). Whey protein supplements can
be purchased as whey concentrate, isolate, or hydrolysate. The hydrolysate is the highest
quality protein available and has the fastest absorption rate making it an excellent choice for
muscle recovery post workouts. Caesin protein is more slowly absorbed than whey making it
beneficial for long periods of time when the body is not being fed protein, for example during
sleep. These two milk proteins would not be suitable for a lactose intolerant individual. An
alternative for these individuals as well as those following a vegan diet would be soy protein.
Soy protein is a plant-based protein that provides isoflavones, a type of phytoestrogen, as well
as protein to consumers. It is extremely important to read the ingredients label of protein
supplements to ensure the product does not contain additives. Many manufactures add
carbohydrates, sugars, and fillers to improve the palatability of the protein supplements. Brands
can vary in expense and available flavors and this should be chosen at an individual’s
discretion.
Individualization of Protein Supplementation
The use of protein supplements is dependent on each individual. The RDA for protein is
0.8 g/kg of body weight (Shaw, 2015). This number is altered depending on an individual’s
specific metabolic needs. For most individuals this is obtainable by diet alone, however others
may struggle to meet their daily needs. Some individuals in this category include pregnant or
breast feeding women, strict vegans, elderly patients, and athletes. Pregnant or breastfeeding
women require 71 grams of protein a day (Jaret, 2014). If a woman leads a busy lifestyle, she
may prefer to use protein supplements to save time while ensuring that her child and her are
receiving adequate protein. Strict vegans may struggle meeting protein requirements through
food alone because they do not consume any animal products and instead receive protein from
nuts, legumes, quinoa, and tofu. A protein supplement may be easier to consume than who
foods. An elite athlete requires more protein in order to build muscle mass and improve their
aerobic capacity which will allow them to perform better. According to the Centre of Sports
Science and Human Performance at the University of Greenwich, whey protein is the optimal
form of protein for resistance training athletes (Naclerio, 2013). The RDA for these endurance
athletes ranges from 1.2-1.4 g/kg of body weight (Naclerio, 2013). While training, it may be
difficult for an athlete to consume enough protein in the diet and therefore supplement may be
used for convenience purposes. For example a professional basketball player who is practicing
several hours a day and completing strength training workouts would not be able to eat a large
enough, protein filled meal in between activities. Instead a protein supplement, such as a whey
protein shake, would be easy to consume and digest while providing the body with necessary
protein and calories. Those who are only recreational athletes do not require a greater amount
of protein (Kreider, 1999) because they train at much less intensity. A study conducted by the
US Army Research Institute of Environmental Medicine suggests that protein supplementation
does not enhance muscle recovery or reduce muscle soreness when consumed prior, during, or
after exercise (Pasiakos, 2014).
Protein Supplement Timing
The timing of protein supplementation is dependent on the reason of consumption. For
those simply trying to consume adequate protein, timing is irrelevant. The overall goal is to
consume enough protein to meet the body’s needs on a daily basis. According to research at the
Aurora Sports Medicine Institute, an athlete trying to maximize muscle growth and repair,
consuming protein supplements immediately after training is most beneficial (Gonya, 2015).
However, according to Doctor Brunilda Nazario, carbohydrate consumption post training is
also of the utmost importance (Shaw, 2015). Overall, more research is necessary to determine if
protein supplementation timing will alter their effect.
Concerns Regarding Protein Supplements
The major concerns regarding protein supplements are due mainly to overconsumption.
Several studies have reported that overconsumption of the protein is strenuous on the kidneys
and the liver. A study conducted by the Department of Medicine, Division of Liver Diseases
reported that the consumption of whey protein and creatine supplements have a link to acute
cholestatic liver injury (Martin, 2005). It is possible that individuals consuming a protein
supplement are already receiving enough protein by diet alone. It was previously believed that
over consumption of protein would be strenuous on the kidney and the liver but according to
the Center for Disease Control (CDC), this is unlikely. Consuming large amount of protein
supplements can also lead to over consumption of calories and weight gain (Whitt, 2008).
Protein supplementation is safe but should be monitored by the individual.
Conclusion
Consuming adequate protein in the diet eliminates the need for protein supplementation.
For individuals who do not meet the RDA, protein supplements can be taken with caution. It is
necessary to monitor each individual’s intake in order to avoid over or under consumption of
protein. For athletes, protein supplementation may be beneficial to athletic performance but
more research is necessary. Protein supplementation should be specified to the individual.
Works Cited
Brunner, Berry. "BRANCHED-CHAIN+AMINO+ACIDS: Uses, Side Effects, Interactions and
Warnings - WebMD." WebMD. WebMD, LLC, 2005. Web. 04 Mar. 2015.
Kreider, Richard B., Effects of Protein and Amino-Acis Supplementation on Perforance.
Department of Human Movement Sciences & Education, The University of
Memphis, Tennessee, 1999. Web. 04 Mar. 2015.
Gonya, Elaine. "Aurora Health Care, a Network of Wisconsin Hospitals, Doctors, Clinics, and
Pharmacies." Nutrition and Athletic Performance: Protein. Aurora Sports Medicine
Institute, 2015. Web. 05 Mar. 2015.
ACEND, "Nutrition and Athletic Performance." Academy of Nutrition and Dietetics 109.3
(2009): 509-27. Www.eatrightpro.org. Academ, Mar. 2009. Web. 3 Mar. 2015.
Shaw, Gina. "Protein Powder: What You Should Know." WebMD. WebMD, 2015. Web. 05
Mar. 2015.
Snyder, M. "Whey Protein." - Human Performance Resource Center. Human Performance
Resource Center, 2007. Web. 05 Mar. 2015.
Naclerio F, Alkhatib A, Jimenez A (2013) Effectiveness of Whey Protein Supplement in
Resistance Trained Individuals. J Sports Med Doping Stud 3:130. doi: 10.4172/21610673.1000130
Martin, William F., Lawrence E. Armstrong, and Nancy R. Rodriguez. "Dietary Protein Intake
and Renal Function." Nutrition & Metabolism. BioMed Central, 20 Sept. 2005. Web.
13 Mar. 2015.
Pasiakos. "Result Filters." National Center for Biotechnology Information. U.S. National
Library of Medicine, May 2014. Web. 13 Mar. 2015.
Whitt, Kerry. "Result Filters." National Center for Biotechnology Information. U.S. National
Library of Medicine, 28 May 2008. Web. 13 Mar. 2015.
Jaret, Peter. "Daily Protein Requirements: Are You Getting Enough?" WebMD. WebMD, 5
Sept. 2014. Web. 30 Mar. 2015.
Outline
Introduction:
 Thesis: Protein Supplements Must Be Tailored to an Individuals Needs
Paragraph 1- What are protein supplements
 Types: whey, casein, soy, rice
 Forms: powders, premade shakes,
 Brands
Paragraph 2- How to choose the best type for you
 Which type of supplement provide what
 Specific supplement for vegan athletes
 How much to consume
o RDA
Paragraph 3- When to consume them
 Proper timing to maximize benefits
Paragraph 4- Concerns regarding supplements
 Weight gain if over consumed
 Already receiving adequate protein in diet
 Kidney and liver strain and
Conclusion: Restate thesis
 Must individualize supplementation