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Health Check: here’s what you need to know about protein supplements

The protein and amino acid supplement market is big business. Bars, shakes, giant tubs of powder and specialist amino acid supplements dominate supplement shelves. But the decision to use them is based more on slick marketing claims than anything else... The biggest performance gains in sport don’t come from protein supplements. They come from the triad of a broad varied diet, adequate rest and recovery, and the one supplement that all athletes need to be taking: BHW (bloody hard work).

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  Protein supplementation: the double-edged sword

Protein supplements are commonly used to boost protein intake and enhance performance, recovery, and muscle mass. These supplements are marketed toward athletes but are also frequently consumed by young adults and teenagers who work out. Protein supplementation has positive effects on metabolic and cardiovascular risk factors and better glycemic control in diabetic populations. However, caution is advised regarding potential risks, such as hyperfiltration and increased urinary calcium excretion. Overall, protein supplementation offers several health benefits, but should be approached with a balanced perspective, considering its advantages and potential risks. C

 Are high-protein snacks worth the hype? Here's how to assess

Protein has never gone out of style. While fat was demonized as the nutrient causing weight gain in the 1990s, followed by carbs in the 2000s, protein sat by the sidelines as the official people pleaser of the macro-nutrient world.

 Pumped on protein: can a shake ever be as good as a plate of food?

Protein is big business: as pumped-up as any ripped bodybuilder. The drinks, powders and bars that were once the preserve of top athletes have found their way into suburban kitchens and spawned an industry worth $96bn worldwide... But are they worth the hype? Protein supplements are pricey, usually heavily processed and, new research suggests, potentially unnecessary. And is a protein shake any better than a handful of nuts or a chicken breast? The optimum amount of protein needed each day depends on your size and how active you are. The widely accepted dietary reference intake recommends around 0.75g protein per kg body weight – roughly 50g for an average sedentary person.

Articles of Interest

Do athletes really need protein supplements?

Protein supplements for athletes are literally sold by the bucketful. The marketing that accompanies them persistently promotes the attainment of buff biceps and six-pack abs.

Negative Effects of Protein Supplements

Weight loss and muscle building ads tout protein supplements as near-magical solutions to getting the body you want. The reality, however, is more complicated than that. Some supplements are nutritionally sound and help support health goals when used the right way, but they also have risks and downsides that could significantly impact your health.

Teens are trying to bulk up on protein supplements. What should parents watch for?

Protein supplements are big on social media, where influencers are helping drive sales of protein bars, shakes and powders. A poll of parents by the Mott Children's Hospital at the University of Michigan last fall found 40% of teens consumed some type of protein supplement in the past year.

The protein craze: scientists talk supplements — and who should take them

Most people can get enough protein from food, but certain groups can benefit from protein powders and related products.

What you need to know about protein supplements, and if you need them

There is no shortage of protein powders, shakes and bars on the market. But are they the best way to get protein into your diet? Registered dietitian Anar Allidina shares her thoughts on protein supplements.

Are Protein Shakes Good for You?

If you’re buying a bottled protein shake, read the ingredient lists carefully. You might find these shakes are “actually just sugar-sweetened beverages that happen to have a little bit of protein in them,” Dowler says. Some packaged shakes may have artificial sweeteners and sugar alcohols, which can make some people feel bloated and gassy, Bragagnini adds. Other ingredients, while not inherently “bad” for you, simply might not agree with you, like dairy if you’re lactose intolerant, Dowler says.

Are You Ready For Protein Bars Made From Crickets?

They’re good for you and the environment, but are they good enough to eat?

Arsenic, Lead Found in Popular Protein Supplements

Here's what you need to know about the popular powders and drinks, and whether they're necessary for most people

How much protein do you actually need? Consider these factors.

Protein is the nutritional craze of the moment, but it's difficult to separate the hype from reality. So we asked nutritionists to weigh in.

Our Protein Obsession Is Getting Out of Control

If there’s one word in modern diet parlance that immediately draws a bridge with leanness, energy, and high performance, it's protein. We're having a wild love affair with it.

Protein is the latest and greatest food trend. But how much do we need?

High-protein diets are one of the latest food trends. Protein is being added to snacks and drinks. Social media influencers are encouraging people to eat more protein every day. But how much protein do we really need?

Protein mania: the rich world’s new diet obsession

Are you getting enough protein? The question provides its own answer: if you are worrying about the amount of protein in your diet, then you are almost certainly eating more than enough. This is the paradox of our new protein obsession

The More Protein, the Better?

It’s a common refrain on social media. We fact-checked this and five other big protein claims circulating online.

The Protein Boom

Protein is remaking the food economy. How much do you really need? Once upon a time, I indulged at breakfast — banana bread, fruits, the occasional bowl of my kids’ cereal. Then protein propaganda wore me down. I’m sure you’ve experienced it, too: It feels as if every expert, every algorithm, every podcast is exhorting us to consume more protein. Now I concoct virtuous but joyless Mason jars full of overnight oats (5g of protein), kefir (6g), whey (24g), collagen (9g) and peanut butter (7g). I’m stuffed until lunch, but I miss banana bread. Apparently this is how I’m supposed to live?

The truth about protein: how to get enough – at every age

We need protein to build muscle, produce hormones, regulate mood and appetite, and strengthen bones. But how much, and what kind, should you eat every day?

There are only two supplements proven to help you build muscle

A balanced diet is best, but these additions could help.

We Don’t Need as Much Protein as We Think We Do

The protein supplement industry is expected to be worth $58 billion by 2022. But, why?

Why Pure Protein Shifted Its Marketing Mix To Social Media Fitness Pros

The combined market for cereal/granola bars and energy/nutrition bars is projected to approach $8.3 billion this year. Marketing often makes the difference between a struggling brand and an industry leader, with little differentiation in the nutritional facts of various competitors.