The safety of protein and sports nutrition: a critical examination

Protein supplements typically contain high levels of protein but are lacking in other nutrients. Generally, it is best to obtain protein from foods such as meat and soy, and protein supplements should be reserved for special occasions.

If you have had kidney stones, you can take plant-based protein supplements, while animal protein supplements should be avoided. You will find more information on this topic.

Are protein supplements regarded as harmful chemicals?

Protein supplements pose no fundamental harm. However, if manufacturers utilize low-quality raw materials, pollutants could infiltrate the supplements.

Protein supplements contain protein that originates from either animal products like eggs or whey or plant products like peas, brown rice, hemp, or soy.

Manufacturers isolate the proteins used for protein supplementation from animal or plant products using membrane filtration. In this process, liquid raw materials like soy extract, egg whites, or milk whey left over after cheesemaking pass through two membranes.

The first membrane in the membrane filtration process is microfiltration, which allows protein molecules to pass through while blocking large droplets of fat. The second membrane is ultrafiltration, which retains proteins, but simultaneously allows most of the sugars and dissolved minerals to pass through. Consequently, the membranes produce a liquid concentrate of nearly pure protein, which is then dried, powdered, and packaged in cans.

Membrane filtration is a mechanical process that operates similarly to a sieve. Therefore, the protein chemistry of protein supplements remains the same as that of milk, soy, or egg white. Essentially, protein supplements are just regular food with a higher protein content and fewer other nutrients than the original product.

However, this only holds true for high-quality supplements. The Clean Label Project, a nonprofit food screening organization, discovered that protein powders frequently contain harmful impurities.

Plant-based protein supplements contain twice as much lead as plant-based foods and also contain traces of mercury, cadmium, and arsenic, which can cause poisoning if consumed in concentrations that exceed the maximum permissible levels. Seventy-five percent of plant-based protein supplements have been found to contain these harmful metals.

Contaminated soil is the source of heavy metals in protein supplements. When plants grow in contaminated soil, heavy metals are absorbed into the plant proteins, and membrane filtration does not remove them. This results in a higher concentration of contaminants in protein supplements compared to plant-based foods.

Using plants grown in clean soil is the only way to produce high-quality plant-based protein supplements. To adhere to this standard, manufacturers must carefully check plant materials for lead contamination. However, unlike pharmaceutical companies, protein powder manufacturers are not required to conduct these tests. Only companies that prioritize their reputation conduct these tests, resulting in significantly higher costs for their protein supplements with the same composition as their competitors.

Animal-based powders are generally less contaminated with metals than plant-based powders. In tests, only 10% of whey protein supplements contained excessive levels of lead, while egg protein supplements did not contain any harmful metals. To ensure that they do not purchase a supplement containing harmful impurities, customers should check its composition on the Clean Label Project website.

There is a general consensus that high-quality protein supplements are not harmful, and even athletes seeking to gain weight can usually do so without them.

Can muscle mass and weight be increased by consuming protein supplements?

Like other sources of protein, protein supplements can help individuals gain weight. To understand how this works, it is important to know why people build muscle in the first place. One popular theory suggests that when individuals train with weights, their bodies adapt to increasing loads and produce more muscle fibers, resulting in thicker muscles and increased body weight. However, the body requires additional building materials, such as protein, to create new muscle fibers.

An adult with a sedentary lifestyle typically needs to consume 0.8-1 gram of protein per kilogram of body weight per day, while athletes seeking to gain weight require between 1.2 to 2.4 grams per kilogram of body weight per day. The intensity of the athlete’s training, gender, and weight determine the amount of extra protein required. On average, it is estimated that athletes need an additional 20-50 grams of protein per day. However, the body does not use whole proteins from food, instead, it breaks down these molecules into smaller building blocks, amino acids, from which proteins are created.

Proteins are made up of twenty amino acids, with leucine being particularly important for building new muscles. Thus, individuals seeking to gain weight should not only consume more protein but also ensure that the protein they consume contains high levels of leucine.

Several reputable sports organizations, including the International Olympic Committee and the International Society for Sports Nutrition, believe that both plant and animal-based foods, as well as protein supplements, can provide additional leucine-rich protein. However, there is no consensus on what works best.

While there is currently no consensus on the most effective method for increasing protein intake, a study of overweight individuals may offer some insight. The study involved a 16-week fitness program for all participants, who were then divided into two groups. One group received additional protein from supplements, while the other received additional protein from regular food. Regardless of the protein source, all participants experienced weight loss, muscle gain, and improved body composition. It is worth noting that the study did not involve athletes but rather overweight individuals seeking to improve their fitness.

It is important to exercise caution when extrapolating data from studies on overweight individuals to athletes, as the latter group may absorb protein differently. While protein supplements may offer benefits over regular meals for athletes, further research is needed to confirm this. However, both the MOSP and the American Academy of Nutrition and Dietetics currently consider protein supplements and regular meals to be equivalent. Despite this, athletes are encouraged to prioritize leucine-rich food sources for their protein intake, as this approach is generally considered healthier and more balanced than relying solely on protein supplements.

Including foods such as fish, lean meats, milk, peas, nuts, and soybeans in one’s diet can provide not only protein but also other important nutrients such as vitamins, minerals, and carbohydrates that are essential for muscle growth and development. For those seeking to gain weight, it is recommended to increase the amount of protein-rich foods in their regular diet. For instance, consuming 100 grams of salmon or 200 grams of cooked lentils can add approximately 20 grams of extra protein to one’s daily intake.

Another way to increase your protein intake is to bring snacks to the gym. Eating three handfuls of almonds, which contain around 30 grams and 6 grams of protein per handful, throughout the day can provide you with all the additional protein you require.

If increasing protein intake through food is not feasible or desired, opting for a high-quality protein supplement based on animal or plant protein can be helpful. While it is ideal to obtain protein from healthy food sources, fish and meat can be costly. In the long run, even expensive and reliable supplements can be more affordable.

Take the PW1 protein supplement, for instance, which has undergone testing by the Clean Label Project and is accessible on iHerb for under $58. Each bag contains 900 grams of protein, and if an athlete consumes the maximum additional protein per serving, which is 50 grams, the bag would suffice for 18 workouts. This would mean that each serving of protein would cost roughly $3.22.

An average serving of beef steak weighs around 390 grams. In 100 grams of steak, there are approximately 20 grams of pure protein. Therefore, to consume the same 50 grams of protein, you would need to eat an entire serving of steak. Consequently, opting for a protein supplement would cost approximately seven times less per serving of protein.

Is it safe to consume protein supplements if you have kidney stones?

To avoid developing calcium oxalate or calcium phosphate stones, it is recommended that individuals limit their consumption of animal proteins to two to three servings per day if they have had such stones in the past. Consuming excess animal proteins can raise the concentration of calcium in urine, leading to the formation of kidney stones.

The recommended serving size for different types of protein can vary depending on the product. For example, for beef or pork, the recommended serving size is 60 grams, whereas for chicken or turkey, it is 80 grams. For fish fillets or seafood, the recommended serving size is 100 grams.

Individuals who are prone to kidney stones should avoid using casein, whey, or egg whites-based supplements. Instead, they should opt for high-quality protein supplements based on soy, peas, lentils, brown rice, or hemp. These options are particularly beneficial for vegetarians or those who consume limited amounts of meat. Plant-based protein supplements do not elevate the risk of developing oxalate or phosphate stones.