Do Athletes Need Protein Supplements?

Many athletes are looking to enhance muscle growth, recovery, or performance, and a common question is: can I eat whole-food protein sources or are protein supplements more effective? This blog will answer this question by breaking down the science behind protein intake. We will explain how different sources impact adaptations to training. By the end of the blog, you'll have a clear understanding of whether you need protein supplements.

 

Protein-Derived Amino Acids

Despite protein supplements being so popular, they contain the same thing that is in whole-food protein sources. That is, they contain protein. That protein is broken down into amino acids within the body and subsequently used for various different bodily processes (e.g. building new muscle tissue). Amino acids can be thought of as building materials for different tissues in the body. Protein from the diet is used to synthesise proteins in skeletal muscle, which are important for muscle performance. Providing sufficient amounts of amino acids through protein intake in the diet is required to promote adaptations to exercise training. For example, if you wanted to build a house, you would need various different materials. You would need bricks, doors, windows etc. You can think of the different amino acids as these different materials or building blocks. Of the 20 dietary amino acids, 9 are classed as essential amino acids, which means they cannot be synthesised within the body and must be obtained from the diet. In order to build new muscle proteins, we need a sufficient amount of different amino acids, especially essential amino acids. One essential amino acid, leucine, is recognised as playing a key role in promoting exercise training adaptations. Leucine is unique in that it is considered both a substrate (i.e. a building block in the example above) and a signal to ‘switch on’ the process of protein synthesis (like starting the machines in a factory). Obtaining a sufficient amount of leucine from a protein source is therefore considered an important factor to maximise the benefit of protein ingestion.

 

How are Protein Supplements and Whole Foods Different?

All of this sets the scene for whether athletes need protein supplements. Despite protein supplements and whole-food protein sources containing the same thing (i.e. amino acids), there are some differences between these sources. What can differ between protein supplements and whole-food protein sources is the concentration of protein and the amount of amino acids. For example, to obtain 25 g of protein, an athlete would need around 32 g of whey protein isolate. Whereas 81 g chicken, 93 g Cheddar cheese, 500 g kidney beans, or 3 x eggs would be required to obtain the same amount of protein from whole-food sources (1). In the case of leucine, to obtain 3 g of leucine (considered a sufficient amount to promote skeletal muscle adaptive response [2]), an athlete would need 25 g of whey protein isolate. This corresponds to 170 g chicken breast, 105 g Cheddar cheese, 525 g kidney beans, or 4 x eggs in whole foods (1). Of course, the difference in protein and amino acid content depends on the protein supplement and the whole food, but protein supplements are typically a more concentrated protein source. Another difference is protein supplements are typically more rapidly digested and absorbed in the body than whole foods. Following consumption, protein-derived amino acids from supplements typically peak in the blood stream at 30-60 minutes (3). In contrast, the digestion and absorption of whole-food protein is typically slower, with amino acids peaking in the bloodstream at 90-120 minutes (4). This would mean the building materials are available sooner to start building new muscle with a protein supplement compared to a whole-food source. This slower time to peak concentration with whole-food sources is likely explained by the co-ingestion of other nutrients and the structural composition of whole foods.However, despite protein supplements being a more isolated form of protein that becomes rapidly available, there are some drawbacks. Protein supplements often contain fewer “other” nutrients than whole-food protein sources. In the production process of protein supplements, the content of other macronutrients and micronutrients is reduced to obtain a more concentrated protein product. This means the supplement can provide a lot of protein, but little else. Whereas whole foods often contain nutrients that may provide other health benefits. The table below displays the different nutrients in whey protein powder and semi-skimmed milk, when matched for protein content. In addition, despite differences in the pattern and magnitude of protein-derived amino acids in circulation with protein supplements vs. whole-food protein, there is evidence to suggest comparable muscle growth (from muscle protein synthesis data) with either protein source (5). Other, non-protein related components of food have been suggested to improve the muscle response to whole-food protein sources.

 

Athlete-Specific Considerations for Protein Supplements

Whether athletes need protein supplements depends on the athlete’s scenario. In the above example of whey protein or milk, if a middle-distance track runner is on an energy-restricted diet and it is a rest day, a whey protein supplement may be a better option due meet her protein requirements, while limiting energy intake. Whereas for a road cyclist on a 5 h training day, regular whole food options may be a better option to provide protein, because food intake will be high anyway and it will be relatively easy to meet protein needs. It can still be convenient for the cyclists to add a protein supplement with a known amount of protein but it is more about convenience than about a real need.

 

Convenience

One disadvantage of whole foods is that it is more difficult to work out exactly how many grams of protein and amino acids you would be ingesting. In contrast, a scoop of a protein supplement from a reliable manufacturer would give you a pretty exact amount and would even give you the exact amino acid composition.

 

Volume of Food

Another consideration is the volume of a protein source. Due to their higher protein content, a smaller volume of a protein supplement is typically required to obtain the same amount of protein compared to whole-food sources (see examples above). Athlete’s struggling to eat large amounts of food may benefit from protein supplements to meet protein requirements.

 

Nutrient Density

Whole-food protein sources provide other nutrients that are often removed from protein supplements. However, as the name suggests, a protein supplement is there to supplement the normal diet that predominantly consists of foods. In this way, it may not matter than an athlete does not obtain nutrients from a protein supplement, as they are already obtaining sufficient nutrients from other foods.

 

Scenarios Where Protein Supplements May Be Preferable

Below are a few scenarios where protein supplements may be a convenient and/or more effective choice for athletes.

1. If the athlete is struggling to meet protein requirement through whole foods (e.g. during a period of energy restriction).
2. If travel to and from training or competition prevents easy access to a meal.
3. If precise amounts are important and there is no time to calculate the needs from foods.
4. If the athlete is vegetarian or vegan, and it is typically harder to meet the protein and amino acid needs through regular food.

 

Conclusions

If the question is, ‘Do athletes need protein supplements?’ then the answer is ‘no’. If the question is, ‘Could athletes benefit from protein supplements?’ then the answer is ‘yes’. Protein supplements typically contain a higher protein and amino acid content, which becomes available to the muscle faster than whole-food sources. However, whole foods contain a higher content of other nutrients (e.g. vitamins and minerals) which are typically removed in the production of protein supplements. These other nutrients can offer benefits to health and potentially promote adaptations to exercise training. As implied by the name, a protein supplement is there to supplement an athlete’s nutrition plan and may be useful for promoting adaptations under certain circumstances.

 

References

1. Jeukendrup and Gleeson. Sport Nutrition. 4th Edition.
2. Churchward-Venne, T.A., Breen. L., Di Donato, D.M. et al. (2014) Leucine Supplementation of a Low-Protein Mixed Macronutrient Beverage Enhances Myofibrillar Protein Synthesis in Young Men: a Double-Blind, Randomized Trial. The American Journal of Clinical Nutrition [online], 99 (2): 276-286.
3. Tang JE, Moore DR, Kujbida GW, et al. (2009) Ingestion of Whey Hydrosalate, Casein, or Soy Protein Isolate: Effects on Mixed Muscle Protein Synthesis at Rest and Following Resistance Exercise in Young Men. J Appl Physiol, 107(3):987-92.
4. Beals JW, Sukiennik RA, Nallabelli J, et al. (2016) Anabolic Sensitivity of Postprandial Muscle Protein Synthesis to the Ingestion of a Protein-Dense Food is Reduced in Overweight and Obese Young Adults. Am J Clin Nutr. 104(4):1014-22.
5. Burd NA, Beals JW, Martinez IG, et al. (2019) Food-First Approach to Enhance the Regulation of Post-Exercise Skeletal Muscle Protein Synthesis and Remodeling. Sports Medicine, 49 (Suppl 1):S59-S68.

 

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