COACH’S CORNER - Protein Powders by Lisa Sherman

There is no denying the popularity of protein powders amongst runners. Most of us are aware of the role of protein in facilitating muscle growth and repair, and that the daily requirements for protein are increased for those that exercise regularly, to both optimise performance and promote recovery. Compared to the current Recommended Daily Intake of 0.8g/kg/day (1) which is aimed at preventing deficiency, athletes are recommended to consume in the range of 1.4g-2.0g/kg/day of quality protein, to improve both performance and achieve adaptations to training (2).

Ideally, our protein needs should be met by spreading intake throughout the day, including a serve of protein rich foods with every main meal and snack, in the range of 15-30g of protein at each meal or snack (3).

Fortunately, there is a wide variety of protein rich foods from both animal and plant-based foods available, which helps facilitate a ‘food first’ approach for most athletes to meet their target dietary intake and supporting their individual dietary preferences. Many of us will however turn to protein supplementation to help meet these needs, either on a regular basis or at specific times, such as post a long run. This can be for convenience and simplicity to meet protein and energy requirements, or perhaps due to time constraints where we are unable to access quality food sources so a protein supplement is a good substitute.

Consuming a protein powder mixed with some water or coconut water in the car on way home from a long trail run comes to mind. Or perhaps we need to boost the protein content of a meal, so we add some protein powder to a smoothie for example. Whatever the reason we choose to use a protein supplement, it is important that we consider the quality of the supplement and chose the one that is most beneficial for us as an individual.

There has been a staggering increase in recent years in the number of protein supplements, especially protein powders, available on the market. There are a huge number of brands and types of protein, a wide range of health claims and benefits, not to mention endorsements across social media platforms. In addition, many have added ingredients, different flavours or texture, and the cost varies greatly. So how do we choose a quality protein powder?

There are two main considerations when choosing a protein powder – bioavailability and the amino acid profile.

Bioavailability refers to the ability of the substance, in this case protein, to be absorbed and used by the body. The higher the bioavailability, the easier it is for the body to digest, absorb and utilise the amino acids (that make up the protein). In general, animal-based proteins, especially whey and casein (both dairy) and eggs are considered to have a high biological value as they contain high amounts of all the essential amino acids (these are the ones that we need to supply to the body as we are unable to make them ourselves). Soy is a plant-based protein that is also considered to have a higher biological value than other plant-based proteins (pea, rice, hemp, potato), however combining different plant-based proteins can help improve the bioavailability.

There are also various forms such as whey concentrate or isolate, with isolate typically having a higher protein content, and more rapidly absorbed.

Amino acid profile refers to the total amino acid content of each of the essential and non-essential amino acids contained within the product. Ideally, when considering a protein powder, we are looking for a balance of the essential amino acids and a leucine content of 2-3g/serve, as this branch chain amino acid is primarily responsible for muscle protein synthesis, important for recovery and adaptation following exercise.

But there are some other factors to consider as well, especially texture, taste, and other ingredients. Some protein powders can have a chalky or grainy texture which may not be very pleasant. Likewise, the taste or flavour of the protein powder contributes greatly to the palatability, and if we are not a fan of either the texture or taste, our desire to consume the supplement will be diminished and we may not be very compliant, no matter how much we know we will benefit from having it.

We also need to be especially mindful of other ingredients in the protein powder. Many will contain added sugars, artificial flavourings, emulsifiers and thickeners, additives, as well as other vitamins and minerals. Whilst some of these may be beneficial such as a protein powder that has added vitamin C or iron to help support our immune system post exercise, a protein powder that has a lot of added sugars is not. In some products, the protein supplement includes a higher carbohydrate and/or fat content and is more like a meal replacement and may or may not fit with your dietary requirements.

Where possible, we should always look to a ‘food first’ approach for our nutrients, however protein powders are a dietary supplement that can provide health and performance benefits for some individuals. Choose one that has minimal ingredients, has a high bioavailability, declares all ingredients on the nutrition label, especially the amino acid profile, and that you enjoy the taste and texture of. As ultimately, there is no benefit to be gained from the supplement if you really don’t want to consume it and it sits in the pantry.

References

Nutrient Reference Values, Protein https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
Jager R, Kersick CM, Campbell BI, Cribb, PJ (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017; 14:20 DOI 10.1186/s12970-017-0177-8
AIS Sports Supplement Framework, Isolated Protein Supplements https://www.ais.gov.au/__data/assets/pdf_file/0003/1000488/Sport-supplement-fact-sheets-Isolated-protein-supplement-v3.pdf