"Food" of the Week: Protein Supplements

Protein powder is everywhere these days! From the Biggest Loser to your local health food store, it seems everyone is hawking the stuff, and it a big source of debate. So what's all the fuss about? Here's the low down on the stuff in the tubs...

Protein supplements, whether they're from dairy (whey), soy, or hemp, provide your body with (surprise!) protein. Protein's function in the body is to help repair muscle tissues (such as after a strenuous workout), and build cells that make up all the other tissues in the body. We need protein for a healthy body, but the fact is, most North Americans get more than enough.

So what's the downside?

Often times we focus too much on the macronutrients in our diet - protein, fat and carbs. What makes a food high or low quality also depends a lot on those other nutrients - vitamins and minerals. Protein, in the powder form, has little nutritional value. What makes the difference between a scoop of protein and a lean cut of meat are things like iron and vitamin B12, which help your body function and run more smoothly. Choosing whole protein foods has been shown to also help with satiety (keeping

you fuller, longer) and therefore, may help with weight loss.

If we take in too much protein, our bodies can't use it all. Our kidneys end up having to work extra hard to get rid of the nitrogen that's left over from the breakdown of the protein. This can cause an increase in urination, leading to dehydration, and calcium losses. If we're too concerned with eating a lot of high-protein foods (such as meat), we also run the risk of displacing other healthy foods and food groups.

And don't forget, if we take in more Calories than we need, they are stored as fat (Yes, that includes protein!).

Also, we don't know yet what a very high intake of protein over years and years will have an effect on the body. Could that extra stress on the kidneys and ammonia produced present a risk for some people in the future? I hear the caveman argument a lot. I'm not sure why people take diet advice from cavemen, but sure, they likely survived for thousands of years on a high protein diet (if they were good hunters). Their diets were also much lower in total Calories, and weren't laden with other unhealthy additives such as salt. And remember, they only lived to the ripe of age of 30! Other cons of protein powders:

• It's expensive!
  
• It's unregulated - Labeling on protein supplements is not regulated, which means you may not be getting the amount of protein listed on the label (in fact, you're probably not).
  
• Increased risk of osteoperosis (you know, with all that calcium excretion!)

What does protein powder do?

• Adds Calories to your diet
  
• It's absorbed quickly, if taken in liquid form (ie: a protein shake)

What it does NOT do:

• Build muscle mass (without an otherwise proper diet, and strength training)
  
• Provide vitamins and minerals
  
• Give you direct energy for your workout - that comes from our friends, carbohydrates.

As I mentioned, most Canadians (especially men) get more than enough protein in their diets. The amount we need varies depending on a few factors such as gender, activity level, weight gain/loss goals, and muscle mass. The recommendations are:

Men: 0.9 - 1.4 grams per kilogram of body weight, depending on the factors mentioned above. Or, about 3 servings (one serving = 3 ounces) per day.

Women: 0.8 - 1.2 grams/kg/day. Or, about 2-3 servings per day.

Remember to choose healthy protein sources, such as wild fish, skinless chicken or turkey breast, lean meats and dairy products. And don't forget your vegetarian protein sources such as beans, nuts and lentils!

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