Category Archives: Protein drinks
By Duncan Walker
, Monday, 3 September 2012 16:20 UK
By Rick Kelsey
There’s a warning that gym supplements are often doing more harm than good.
The British Dietetic Association (BDA) says high levels of additional protein can cause side effects.
These can include nausea as well as kidney and liver damage.
It wants clearer warnings about what is in the powders and tablets.
Manufacturers say consumers are well protected with only 11 reported reactions in 11 years.
“The more protein in your diet the more you have to get rid of.”
Jane Griffin is a former British Olympic dietician and speaks for the BDA.
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I was shaking and I got angry. My girlfriend didn’t want to be around me.
“People who have these high protein diets are now running into problems with their kidneys because of the amount of protein they must get rid of.”
The body needs protein for muscle growth and many gym goers use it to try to get bigger quickly.
Gym supplements come under food law so although they have to be labelled properly what is in them can vary.
They are different to medicines which legally have to ensure contents are more specific.
Euromonitor, which researches the market size of products, estimates that the sports supplement industry grew 15% last year.
It thinks one in five people who go to the gym more than twice a week use supplements that can come in the form of powders and bars.
The Department of Health advises adults to avoid consuming more than twice the recommended daily intake of protein (55.5g for men and 45g for women).
Most adults will take this in during their normal daily meals.
There have been warnings before, most recently from the Food Standards Agency, which advises people not to take gym supplements containing DMAA.
The stimulant was being sold in the UK in some pre-workout and ‘fat-burning’ shakes.
Creatine – helps to supply energy specifically to muscle
Protein – needed for muscle growth
Carnitine – helps with the breakdown of fats
Amino Acids – helps with making protein
The BDA argues there is now evidence to show excess levels of additional protein taken over a long time can cause health problems.
It believes people can get enough protein naturally from things like chicken and milk.
Richard Cook is 22 and a student from Chesterfield. He has been taking supplements for four years but says he had a bad reaction to one of them.
“It felt like I was on drugs. I was shaking and I got angry. It also had an effect on my girlfriend who didn’t want to be around me when a had taken it.”
Although he still takes protein and creatine gym supplements he says he has cut down from seven to four shakes a day.
“I started thinking to myself, with this one product, why am I taking it when I feel terrible?”
The Health Food Manufacturers’ Association, which represents the supplement industry, says compared to other foods or medicines, gym supplements have an enviable record.
Many people commenting on Newsbeat’s Facebook page also defended the reputation of gym supplements.
James Reynolds wrote: “I take creatine and frankly I think that it does nowhere near the levels of damage that smoking and drugs do to people.”
Ollie Lizzard wrote: “People that are doing themselves harm on these shakes must just be consuming way more than the recommended amounts and have only themselves to blame.”
Dave Manning added: “Having worked in the sport nutrition industry I can confidently state that I have never heard of anyone suffering any kind of long term illness from using UK compliant supplements as long as they have followed the directions supplied by the manufacturer.”
By: Adina Steiman
But most men eat animal products. And we really do become what we eat. Our skin, bones, hair, and nails are composed mostly of protein. Plus, animal products fuel the muscle-growing process called protein synthesis. That’s why Rocky chugged eggs before his a.m. runs. Since those days, nutrition scientists have done plenty of research. Read up before you chow down.
You Need More
How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That’s 139 grams for a 180-pound man.
Men who work out 5 or more days a week for an hour or longer need 0.55 gram per pound. And men who work out 3 to 5 days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.
Now, if you’re trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass.
And no, that extra protein won’t wreck your kidneys: “Taking in more than the recommended dose won’t confer more benefit. It won’t hurt you, but you’ll just burn it off as extra energy,” Dr. Tarnopolsky says.
It’s Not All the Same
It’s possible to build complete protein from plant-based foods by combining legumes, nuts, and grains at one meal or over the course of a day. But you’ll need to consume 20 to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide, says Dr. Tarnopolsky. And beans and legumes have carbs that make it harder to lose weight.
So if protein can help keep weight off, is a chicken wing dipped in blue-cheese dressing a diet secret? Not quite: Total calories still count. Scale down your fat and carbohydrate intake to make room for lean protein: eggs, low-fat milk, yogurt, lean meat, and fish.
But remember, if you’re struggling with your weight, fat itself is not the culprit; carbs are the likely problem. Fat will help keep you full, while carbs can put you on a blood-sugar roller coaster that leaves you hungry later.
Timing is Everything
But think about it: When do you eat most of your protein? At dinner, right? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake.
Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It’s like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: “There’s only so much you can put in to maximize performance; the rest is spillover.”
Eating protein at all three meals—plus snacking two or three times a day on proteins such as cheese, jerky, and milk—will help you eat less overall. People who start the day with a protein-rich breakfast consume 200 fewer calories a day than those who chow down on a carb-heavy breakfast, like a jam-smeared bagel. Ending the day with a steak dinner doesn’t have the same appetite-quenching effect, Layman says.
Workouts Require Fuel
Volek recommends splitting your dose of protein, eating half 30 minutes before the workout and the other half 30 minutes after. A total of 10 to 20 grams of protein is ideal, he says. And wrap a piece of bread around that turkey, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. Moreover, you won’t use your stored protein for energy; you’ll rely instead on the carbs to replenish you.
One study, published in the American Journal of Clinical Nutrition, pinpointed 20 grams as the best amount of postworkout protein to maximize muscle growth. (See 5 Perfect Protein-Packed Gym Snacks.)
You’re doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. “If you’re lifting weights and you don’t consume protein, it’s almost counterproductive,” says Volek. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking.
Powders are for Everyone
Whey protein is also the best source of leucine, an amino acid that behaves more like a hormone in your body: “It’s more than a building block of protein—it actually activates protein synthesis,” Volek says. Whey contains 10 percent leucine while other animal-based proteins have as little as 5 percent.
Casein, another milk protein sold in supplement form, provides a slower-absorbing but more sustained source of amino acids, making it a great choice for a snack before you hit the sack. “Casein should help you maintain a positive protein balance during the night,” says Volek. Building muscle while you sleep? Thanks to protein, anything’s possible.