Protein supplement

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Various different protein supplements Scitec Nutrition Wall of Protein at FIBO 2013.jpg
Various different protein supplements

A protein supplement is a dietary supplement or a bodybuilding supplement, and usually comes in the form of a protein bar, protein powder, and even readily available as a protein shake. Usually made from whey, plant, and/or meat sources.

Contents

Protein supplements are extracts or concentrates of high protein foodstuffs, used in bodybuilding and as a dietary supplements to fulfill protein intake in a lean and pure source of proteins and amino acids. They have three main variants: concentrate (food is taken and concentrated into a smaller volume with some fat and carb present), isolate (proteins and amino acids are completely isolated, mostly leaving proteins and amino acids), and hydrolyze (a protein supplement is exposed to enzymes and partially digested). Some protein supplements contain digestive enzymes as an additive for digestion and absorption.

Effects

Metabolism

A meta-study found that in the first few weeks of strength training with untrained individuals, changes in lean body mass and muscle strength during the initial weeks of strength training are not influenced by the protein supplementation, but after the first few weeks, protein supplementation “may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals” [1] Also, whey-protein supplementation in overweight individuals may reduce the body weight, total fat mass and risk factors for cardiovascular diseases. [2]

When combined with strength training, protein supplementation promotes greater gains in lean body mass and muscle strength as the intensity, frequency, and duration of strength training increases. [1] It increases the muscles' strength and size, during prolonged strength training in healthy adults. [3] A meta-study concluded that intake of protein supplements higher than around 1.6 g/kg/day do not further improve the gains in FFM (fat free mass) [3] “at least for younger individuals”, [3] with a confidence interval from 1.03 to 2.20 [3] so “it may be prudent to recommend ~2.2 g protein/kg/d for those seeking to maximize resistance training-induced gains in FFM”. [3]

Protein and Aging

As people get older, aging reduces the effect of protein intake, and experts in the field of protein and aging recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults. [4] [5] [6] [7] Higher-than-ADA protein recommendations are especially important if they have acute or chronic diseases. [8] Increased resistance training also helps balance aging's negative effect on muscle mass. [3]

“Older people with severe kidney disease (ie, estimated GFR <30 mL/min/1.73m2), but who are not on dialysis, are an exception to this rule; these individuals may need to limit protein intake.”. [8]

Timing

Past studies propose that spreading protein intake through the day (with a maximum of 30g at a time) achieves maximal total stimulation of muscle protein synthesis. [9] [10] However, recent studies suggest that protein intake for muscle gain can be taken either throughout the day or at one time, if that is more convenient. [11]

There is no evidence supporting specific pre/post-workout timing for protein-supplement intakes, despite the widely held belief that pre- or post-workout protein supplementation would be more effective. [12]

Chronic kidney disease

Nutritional status can be altered in people living with chronic kidney disease (CKD). There is moderate-certainty evidence that regular consumption of oral protein-based nutritional supplements may increase serum albumin, a protein that can be lower in people with CKD, due to increased loss in urine and malnutrition. Improvements in albumin following protein supplementation may be greater in those who require hemodialysis or who are malnourished. [13] Pre-albumin levels and mid-arm circumference measurements may also be increased following supplementation, though the certainty of evidence is low. [13] Although these indicate possible improvements in nutritional status, it is unclear whether protein supplements affect quality of life, life expectancy, inflammation or body composition. [13]

See also

Related Research Articles

<span class="mw-page-title-main">Leucine</span> Chemical compound

Leucine (symbol Leu or L) is an essential amino acid that is used in the biosynthesis of proteins. Leucine is an α-amino acid, meaning it contains an α-amino group (which is in the protonated −NH3+ form under biological conditions), an α-carboxylic acid group (which is in the deprotonated −COO− form under biological conditions), and a side chain isobutyl group, making it a non-polar aliphatic amino acid. It is essential in humans, meaning the body cannot synthesize it: it must be obtained from the diet. Human dietary sources are foods that contain protein, such as meats, dairy products, soy products, and beans and other legumes. It is encoded by the codons UUA, UUG, CUU, CUC, CUA, and CUG. Leucine is named after the Greek word for "white": λευκός (leukós, "white"), after its common appearance as a white powder, a property it shares with many other amino acids.

<span class="mw-page-title-main">Dietary supplement</span> Product providing additional nutrients

A dietary supplement is a manufactured product intended to supplement a person's diet by taking a pill, capsule, tablet, powder, or liquid. A supplement can provide nutrients either extracted from food sources, or that are synthetic. The classes of nutrient compounds in supplements include vitamins, minerals, fiber, fatty acids, and amino acids. Dietary supplements can also contain substances that have not been confirmed as being essential to life, and so are not nutrients per se, but are marketed as having a beneficial biological effect, such as plant pigments or polyphenols. Animals can also be a source of supplement ingredients, such as collagen from chickens or fish for example. These are also sold individually and in combination, and may be combined with nutrient ingredients. The European Commission has also established harmonized rules to help insure that food supplements are safe and appropriately labeled.

<span class="mw-page-title-main">Whey</span> Liquid remaining after milk has been curdled and strained

Whey is the liquid remaining after milk has been curdled and strained. It is a byproduct of the manufacturing of cheese or casein and has several commercial uses. Sweet whey is a byproduct resulting from the manufacture of rennet types of hard cheese, like cheddar or Swiss cheese. Acid whey is a byproduct brought out during the making of acid types of dairy products, such as strained yogurt.

<span class="mw-page-title-main">Creatine</span> Chemical compound

Creatine is an organic compound with the nominal formula (H2N)(HN)CN(CH3)CH2CO2H. It exists in various tautomers in solutions. Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate (ATP), primarily in muscle and brain tissue. Recycling is achieved by converting adenosine diphosphate (ADP) back to ATP via donation of phosphate groups. Creatine also acts as a buffer.

<span class="mw-page-title-main">Calcium in biology</span> Use of calcium by organisms

Calcium ions (Ca2+) contribute to the physiology and biochemistry of organisms' cells. They play an important role in signal transduction pathways, where they act as a second messenger, in neurotransmitter release from neurons, in contraction of all muscle cell types, and in fertilization. Many enzymes require calcium ions as a cofactor, including several of the coagulation factors. Extracellular calcium is also important for maintaining the potential difference across excitable cell membranes, as well as proper bone formation.

<span class="mw-page-title-main">Vegetarian nutrition</span> Nutritional and human health aspects of vegetarian diets

Vegetarian nutrition is the set of health-related challenges and advantages of vegetarian diets.

<span class="mw-page-title-main">Whey protein</span> Protein supplement

Whey protein is a mixture of proteins isolated from whey, the liquid material created as a by-product of cheese production. The proteins consist of α-lactalbumin, β-lactoglobulin, serum albumin and immunoglobulins. Glycomacropeptide also makes up the third largest component but is not a protein. Whey protein is commonly marketed as a protein supplement, and various health claims have been attributed to it. A review published in 2010 in the European Food Safety Authority Journal concluded that the provided literature did not adequately support the proposed claims.

<span class="mw-page-title-main">High-protein diet</span> A diet high in protein

A high-protein diet is a diet in which 20% or more of the total daily calories come from protein. Many high protein diets are high in saturated fat and restrict intake of carbohydrates.

Bodybuilding supplements are dietary supplements commonly used by those involved in bodybuilding, weightlifting, mixed martial arts, and athletics for the purpose of facilitating an increase in lean body mass. Bodybuilding supplements may contain ingredients that are advertised to increase a person's muscle, body weight, athletic performance, and decrease a person's percent body fat for desired muscle definition. Among the most widely used are high protein drinks, pre-workout blends, branched-chain amino acids (BCAA), glutamine, arginine, essential fatty acids, creatine, HMB, whey protein, ZMA, and weight loss products. Supplements are sold either as single ingredient preparations or in the form of "stacks" – proprietary blends of various supplements marketed as offering synergistic advantages.

β-Hydroxy β-methylbutyric acid Chemical compound

β-Hydroxy β-methylbutyric acid (HMB), otherwise known as its conjugate base, β-hydroxyβ-methylbutyrate, is a naturally produced substance in humans that is used as a dietary supplement and as an ingredient in certain medical foods that are intended to promote wound healing and provide nutritional support for people with muscle wasting due to cancer or HIV/AIDS. In healthy adults, supplementation with HMB has been shown to increase exercise-induced gains in muscle size, muscle strength, and lean body mass, reduce skeletal muscle damage from exercise, improve aerobic exercise performance, and expedite recovery from exercise. Medical reviews and meta-analyses indicate that HMB supplementation also helps to preserve or increase lean body mass and muscle strength in individuals experiencing age-related muscle loss. HMB produces these effects in part by stimulating the production of proteins and inhibiting the breakdown of proteins in muscle tissue. No adverse effects from long-term use as a dietary supplement in adults have been found.

In human physiology, nitrogen balance is the net difference between bodily nitrogen intake (ingestion) and loss (excretion):

<span class="mw-page-title-main">Sarcopenia</span> Muscle loss due to ageing or immobility

Sarcopenia is a type of muscle loss that occurs with aging and/or immobility. It is characterized by the degenerative loss of skeletal muscle mass, quality, and strength. The rate of muscle loss is dependent on exercise level, co-morbidities, nutrition and other factors. The muscle loss is related to changes in muscle synthesis signalling pathways. It is distinct from cachexia, in which muscle is degraded through cytokine-mediated degradation, although the two conditions may co-exist. Sarcopenia is considered a component of frailty syndrome. Sarcopenia can lead to reduced quality of life, falls, fracture, and disability.

<span class="mw-page-title-main">Sports nutrition</span> Study and practice of nutrition to improve performance

Sports nutrition is the study and practice of nutrition and diet with regards to improving anyone's athletic performance. Nutrition is an important part of many sports training regimens, being popular in strength sports and endurance sports. Sports nutrition focuses its studies on the type, as well as the quantity of fluids and food taken by an athlete. In addition, it deals with the consumption of nutrients such as vitamins, minerals, supplements and organic substances that include carbohydrates, proteins and fats.

<span class="mw-page-title-main">Very-low-calorie diet</span> Diet with very or extremely low daily food energy consumption

A very-low-calorie diet (VLCD), also known as semistarvation diet and crash diet, is a type of diet with very or extremely low daily food energy consumption. VLCDs are defined as a diet of 800 kilocalories (3,300 kJ) per day or less. Modern medically supervised VLCDs use total meal replacements, with regulated formulations in Europe and Canada which contain the recommended daily requirements for vitamins, minerals, trace elements, fatty acids, protein and electrolyte balance. Carbohydrates may be entirely absent, or substituted for a portion of the protein; this choice has important metabolic effects. Medically supervised VLCDs have specific therapeutic applications for rapid weight loss, such as in morbid obesity or before a bariatric surgery, using formulated, nutritionally complete liquid meals containing 800 kilocalories or less per day for a maximum of 12 weeks.

<span class="mw-page-title-main">Protein (nutrient)</span> Nutrient for the human body

Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source. As a fuel, proteins provide as much energy density as carbohydrates: 4 kcal per gram; in contrast, lipids provide 9 kcal per gram. The most important aspect and defining characteristic of protein from a nutritional standpoint is its amino acid composition.

T. Alp Ikizler is a nephrologist, currently holding the Catherine McLaughlin Hakim chair in Medicine at Vanderbilt University School of Medicine, where he does clinical work and heads a research lab. Born in Istanbul, Turkey, he received his M.D. from the Istanbul University Faculty of Medicine.

<span class="mw-page-title-main">Vitamin D</span> Group of fat-soluble secosteroids

Vitamin D is a group of fat-soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and for many other biological effects. In humans, the most important compounds in this group are vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol).

Serum-derived bovine immunoglobulin/protein isolate (SBI) is a medical food product derived from bovine serum obtained from adult cows in the United States. It is sold under the name EnteraGam.

Pre-workout is a generic term for a range of bodybuilding supplement products used by athletes and weightlifters to enhance athletic performance. Supplements are taken to increase endurance, energy, and focus during a workout. Pre-workout supplements contain a variety of ingredients such as caffeine and creatine, differing by capsule or powder products. The first pre-workout product entered the market in 1982, and since then the category has grown in use. Some pre-workout products contain ingredients linked to adverse effects. Although these products are not regulated, the Food and Drug Administration (FDA) warns consumers to be cautious when consuming them.

A renal diet is a diet aimed at keeping levels of fluids, electrolytes, and minerals balanced in the body in individuals with chronic kidney disease or who are on dialysis. Dietary changes may include the restriction of fluid intake, protein, and electrolytes including sodium, phosphorus, and potassium. Calories may also be supplemented if the individual is losing weight undesirably.

References

  1. 1 2 Pasiakos SM, McLellan TM, Lieberman HR (January 2015). "The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review". Sports Medicine. 45 (1): 111–131. doi:10.1007/s40279-014-0242-2. PMID   25169440. S2CID   23197226.
  2. ↑ Wirunsawanya K, Upala S, Jaruvongvanich V, Sanguankeo A (January 2018). "Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis". Journal of the American College of Nutrition. 37 (1): 60–70. doi:10.1080/07315724.2017.1344591. PMID   29087242. S2CID   1333511.
  3. 1 2 3 4 5 6 Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. (March 2018). "A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults". British Journal of Sports Medicine. 52 (6): 376–384. doi:10.1136/bjsports-2017-097608. PMC   5867436 . PMID   28698222.
  4. ↑ Wolfe RR (August 2012). "The role of dietary protein in optimizing muscle mass, function and health outcomes in older individuals". Br J Nutr. 108 (Suppl 2): S88–93. doi:10.1017/S0007114512002590. PMID   23107552.
  5. ↑ Wolfe RR, Miller SL, Miller KB (October 2008). "Optimal protein intake in the elderly". Clin Nutr. 27 (5): 675–684. doi:10.1016/j.clnu.2008.06.008. PMID   18819733.
  6. ↑ Volpi E, Campbell WW, Dwyer JT, Johnson MA, Jensen GL, Morley JE, Wolfe RR (June 2013). "Is the optimal level of protein intake for older adults greater than the recommended dietary allowance?". J Gerontol A Biol Sci Med Sci. 68 (6): 677–681. doi:10.1093/gerona/gls229. PMC   3660117 . PMID   23183903.
  7. ↑ Baum JI, Kim IY, Wolfe RR (June 2016). "Protein Consumption and the Elderly: What Is the Optimal Level of Intake?". Nutrients. 8 (6). doi: 10.3390/nu8060359 . PMC   4924200 . PMID   27338461.
  8. 1 2 Bauer J, Biolo G, Cederholm T, Cesari M, Cruz-Jentoft AJ, Morley JE, Phillips S, Sieber C, Stehle P, Teta D, Visvanathan R, Volpi E, Boirie Y (August 2013). "Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group". J Am Med Dir Assoc. 14 (8): 542–59. doi:10.1016/j.jamda.2013.05.021. PMID   23867520.
  9. ↑ Paddon-Jones D, Rasmussen BB (January 2009). "Dietary protein recommendations and the prevention of sarcopenia". Curr Opin Clin Nutr Metab Care. 12 (1): 86–90. doi: 10.1097/MCO.0b013e32831cef8b . PMC   2760315 . PMID   19057193.
  10. ↑ Layman DK (March 2009). "Dietary Guidelines should reflect new understandings about adult protein needs". Nutr Metab (Lond). 6: 12. doi: 10.1186/1743-7075-6-12 . PMC   2666737 . PMID   19284668.
  11. ↑ Deutz NE, Wolfe RR (April 2013). "Is there a maximal anabolic response to protein intake with a meal?". Clin Nutr. 32 (2): 309–313. doi: 10.1016/j.clnu.2012.11.018 . PMC   3595342 . PMID   23260197.
  12. ↑ Schoenfeld BJ, Aragon AA, Krieger JW (December 2013). "The effect of protein timing on muscle strength and hypertrophy: a meta-analysis". Journal of the International Society of Sports Nutrition. 10 (1): 53. doi: 10.1186/1550-2783-10-53 . PMC   3879660 . PMID   24299050.
  13. 1 2 3 Mah, Jia Yee; Choy, Suet Wan; Roberts, Matthew A; Desai, Anne Marie; Corken, Melissa; Gwini, Stella M; McMahon, Lawrence P (2020-05-11). Cochrane Kidney and Transplant Group (ed.). "Oral protein-based supplements versus placebo or no treatment for people with chronic kidney disease requiring dialysis". Cochrane Database of Systematic Reviews. 5 (5): CD012616. doi:10.1002/14651858.CD012616.pub2. PMC   7212094 . PMID   32390133.
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