I remember it clearly. I was in nutrition grad school and as part of our program requirements, we needed to see another certified nutrition specialist (CNS) so we had a good feel for how personalized nutrition consultations work. I had by then racked up years of nutrition information. On top of completing several terms of grad school, I had spent years learning informally, then through professional development and day to day at work.
But I was also in a life phase of heavily training year-round for several half and full marathons. One of my biggest nutrition pet peeves at the time was the idea circling around the athletic community that athletes have super unique nutrition requirements compared to the non-athletic community.
So when the nutritionist I was seeing listened to what was going on in my body and with my symptoms, and then first suggested I increase my protein, it had me doing a double take at my eating pattern.
And then of course it was so obvious to me. Racking up big mileage, doing several hard workouts a week, and running fast times did indeed lead to me having different nutritional needs from someone who wasn’t doing all that activity.
And one of those was needing more protein than the average person my age and size.
Reality versus Media
When it comes to athletic activity and protein – or actually just the need for protein itself – there’s a lot of marketing hype, misconceptions, and confusion to filter through to know what you need.
Certain fitness tribes are into the idea that your body will inherently get enough protein if you’re eating food. Others are captivated with maximizing protein amount and content to promote muscle and strength gain. Some are popping branched chain amino acid capsules or formulas, and others have a big canister of collagen, whey, or another protein powder that is then strewn into foods throughout the day. Some individuals are simply eating balanced meals, forgoing protein or amino acid supplementation. And some people aren’t consuming enough protein of any type at all.
So, let’s attempt to clear up some protein confusion. When should you use Protein Powder versus Aminos versus “Just Eating” Protein?
First, why is protein important?
Protein at its most basic builds and maintains muscle. Beyond that role, amino acids from protein are used for bone health, enzyme formation to catalyze and carry out essential metabolic reactions, energy and hormone creation, to bind together skin and tendons, to create and maintain blood vessels, maintain fluid balance and normalize pH within the body, and are used all throughout the digestive system for its routine processes. And more. Nearly every one of the body’s 100 trillion or so cells is composed of various proteins, so your body requires amino acids to function optimally.
Protein and building muscle
To expand on the above, amino acids, one of the “ingredients” of protein, are essential for building and maintaining muscle tissue. Amino acids are also used by muscles to generate movement, transmit nerve impulses, and they control cellular growth and differentiation. There are different types of amino acids. Some are essential, meaning we need to ingest them via diet. And others are non-essential, meaning the body can create them from other amino acids. There are also some individual amino acids and groups of aminos such as Branched Chain Amino Acids (BCAAs) that have become popular to supplement, with the belief that the body will perform and recover better if we add in those additional amino acids beyond the diet.
When is More Protein Needed?
Protein becomes more important for certain individuals depending on their activity level, life stage and state of health. For instance, protein needs are greater for highly active people, for children and young adults who are in a growth phase of life, and those that are aging into older adulthood. Additionally, regardless of age, gender, or activity level, protein requirements increase during both acute and chronic illness and injury.
Inadequate protein intake contributes to muscle wasting and muscle loss, as well as weak bones since bone tissue is about 50 percent protein. Otherwise, not consuming enough protein can also lead to a weakened immune system and delayed healing of injuries or wounds.
How much protein do you need? The answer is it depends and is highly variable based on your health status, age, and activity levels. If you’d like tailored guidance on how much protein you need in your daily routine, and/or if an athlete, appropriate timing of adequate protein intake around workouts, please consider working with me in helping you meet your nutrition needs for athletics.
Are some protein sources better than others? Protein powders, individual amino acids, collagen or just getting protein from food?
It used to be that the nutrition community thought animal protein was the best and most “complete” source of protein due to its amino acid content and that to meet one’s protein needs, a vegetarian needed to combine amino acids sources in a meal, such as having beans and rice together. With newer research in nutrition and protein metabolism, we now know that old line of thinking is not entirely accurate. You do need varied amino acids, but it’s relative to individual protein needs and individual digestion.
First, consider what is a high quality protein source for you
A high quality protein source is a food that is easily digestible by you, is high in essential amino acids, and if you’re athletic or looking to maximize muscle protein synthesis, is high in leucine in particular.
But let’s take a closer look at the options:
While it’s most helpful to work with a certified nutrition specialist (CNS) who is a professional at helping you meet your needs, if you are going to supplement, taking a glance at the Australian Institute of Sport Position Statements and Frameworks on Supplements and Sport Foods for High Performance Sport can be enlightening. This framework is used globally for sports nutritionists to guide supplemental decisions for both elite professional and recreational athletes. Within the framework, supplements and sports foods are categorized into four different categories from category A, with strong scientific evidence for use in specific situations in sports using evidence-based protocols, to category D (banned substances).
Of these three supplemental protein types:
Protein Powders are in the A category – meaning they can be quite useful in specific situations.
Collagen is listed in Group B – meaning there is emerging scientific support for this supplement, but further research is needed.
Branched Chain Amino Acids and individual amino acid supplementation is listed in Group C where scientific evidence does not support a benefit for athletes.
Protein Powders
When it comes to protein powder, it’s first important to remember that it is a highly processed food, which ideally we are seeking to minimize within the diet. That means if you do benefit from taking a protein powder, it should be used as a supplement rather than as a main source of protein.
Beyond that, there is plenty of evidence showing that both whey and plant-based proteins can be highly beneficial in providing additional high quality protein – particularly for individuals that need more protein than an average person.
Is one type or source of protein powder better than another?
In most cases, if you are getting the overall amount of protein needed throughout the daily diet from diverse amino acids, the answer is no. But you’ll want to reach for a supplement that has a minimal ingredient list, no added fillers, and 100% organic ingredients.
Beyond that, the “extras” added to protein powder products to differentiate them, such as probiotics, tart cherry juice, turmeric, functional mushrooms or herbs and the like are not usually necessary. The amount in a serving is likely to be much less than the amount needed of these ingredients to provide a benefit. If the product you enjoy for flavor has these ingredients, that’s fine to use it but just know you’re likely not getting any additional benefit from those extras being there.
Branched Chain Amino Acids
There are three branched chain amino acids (BCAA’s) which include leucine, isoleucine and valine. All three are essential amino acids, and are used as a source of energy for muscle proteins. Thus, they are a common supplement in the sports and fitness industries for those looking to maximize muscle synthesis and exercise recovery. But the question is: are they useful?
Based on the research, evidence does not show consistent benefits of taking BCAAs, particularly in endurance athletes. There is some research on resistance training that shows taking BCAA’s may help with muscle soreness and recovery. But most research is not considered high quality. Of the high quality research that exists, the benefits of taking BCAA’s for performance and body composition benefits is trivial. Meaning, you’re better off skipping the supplement and focusing on maximizing your training and overall diet and lifestyle instead.
Collagen
Collagen is the most abundant protein in the body and is used to make connective tissue. Collagen primarily contains the amino acids glycine, hydroxyproline, and proline, and collagen supplements often have peptides added that increase collagen synthesis. In the human body, collagen makes up 25-30% of the protein and 90% of the bone matrix. Collagen is present in skin, tendons, ligaments, bone, dentin (in teeth), and other tissues and organs. Based on the research, consuming collagen can benefit the joints and connective tissues, as well as the skin. There is minimal evidence that it has benefits for muscle protein synthesis or muscle connective protein synthesis compared to protein powders.
Unfortunately, most collagen research is commonly done by collagen companies, so evidence is inherently biased due to conflict of interests. Further, consuming collagen doesn’t necessarily lead to collagen production because in the digestive system, the amino acids in collagen are broken down into their individual components and utilized by the body wherever it needs protein. So consuming collagen to help your joints, skin, hair, or to support exercise recovery, doesn’t necessarily mean that that tissue or organ you are targeting is where the collagen will go once it’s in your body.
Additionally, individuals who are prone to developing kidney stones may want to skip collagen supplements as they can increase oxalates in certain individuals.
Just Eating Protein in the Daily Diet
While it’s true that we need a certain amount of specific amino acids over the course of a day’s eating for muscle protein synthesis, consuming enough daily protein within its natural food matrix is best over supplementing with specific aminos or even protein or collagen powders.
Choosing protein sources high in the amino acid leucine specifically becomes important when you are trying to maximize muscle growth, but the average person (even the average recreational athlete) will be better served by learning how to eat a balanced and diverse diet with various protein sources consumed throughout the day’s meals.
So protein powders, BCAA’s, collagen, or just eating protein? The answer is of course more nuanced than simply one is better than the next. But for most individuals with average protein needs, you will see the most improvement by learning how to create balanced meals that are timed appropriately throughout the day. And if your needs are higher, supplementing with a high quality protein powder might be your first step.
Want to Know More?
If you’d like to optimize your protein intake and/or get individual support to meet your exercise, performance, or health goals, consider getting tailored assistance from a professional. We’d love to speak with you in a quick phone conversation!
