5 important ideas about protein supplements, based on the latest studies

Protein supplements are a useful nutritional aid. Here, we discuss five important ideas about protein supplements based on the latest research findings.

Protein supplements have become a popular part of weight loss and nutrition programs. Proteins are necessary for the body to build muscle mass. Instead of simply tracking calories, fitness advocates track macronutrients to determine the proper amount of carbohydrates, fats, and proteins needed to lose weight.

Many people believe that they do not consume enough protein and have turned to protein supplements to reach their goal. Protein supplements are in powder form and are added to shakes to meet dietary needs and weight loss goals.

Here are five important things about protein supplements:

1. Whey proteins effectively build muscle

Protein supplements come from various sources, and one of the most common is whey, a by-product of cheese making. Native whey has been recognized as a "cleaner" form of whey protein than natural whey. However, research has shown that native whey and normal whey achieve the same results for muscle growth.

2. Breakfast rich in protein lowers blood sugar

Adding a protein supplement to breakfast is a good way to lower your blood sugar and feel fuller for longer. A recent study found that a protein-rich breakfast allows the feeling of fullness to last until after lunch. The protein supplement helps slow down the digestion of carbohydrates, causing that feeling.

3. The manufacturing and storage methods of protein supplements matter

It is likely that most consumers do not consider the manufacturing and storage methods used for their protein supplements. However, research has shown that heat treatment of proteins during manufacturing and storage affects their final nutritional value.

4. Protein supplements at bedtime may be more effective for building muscle

Studies have shown that using a protein supplement at bedtime is an effective way to build muscle mass. A protein-rich shake and a physical exercise before bed result in more muscles. Protein is digested better during sleep and helps the body to stimulate muscle growth.

5. Protein supplements do not prevent muscle loss during inactivity

For adults who have limited rest time or those who are hospitalized for long periods of time, one study found that whey protein supplements can aid recovery when patients are able to begin an exercise regimen. However, the study found that protein supplements for these people did not prevent muscle loss during inactivity.

These studies show that protein supplements are not created equal. Protein supplements can be an effective tool in a weight loss and diet program. However, there are limitations to their use and effectiveness and, for best results, they should only be used as part of a balanced health and wellness program.

Written by Rebecca K. Blankenship, B.Sc., translated by Andrei Tescut

References:

1. Hamarsland H, Nordengen A, Nyvik Aas S et al. Native whey protein with high levels of leucine results in similar post-exercise muscle anabolic responses as regular whey protein: a randomized controlled trial. J Int Soc Sport Nutr . 2017;
2. Kung B, Anderson G, Paré S et al. The effect of milk protein intake and casein-whey ratio in breakfast meals on postprandial glucose, degrees of satiety and subsequent meal intake. J Dairy Sci. 2018;
3. Sanchez-Oliver A, Contreras-Calderón J, Puya-Braza J, Guerra-Hernandez E. Analysis of the quality of commercial protein powder supplements and the relationship with the characteristics declared by the manufacturer. LWT. 2018;
4. Snijders T, Trommelen J, Kouw I, Holwerda A, Verdijk L, van Loon L. Impact of pre-sleep protein ingestion on the adaptive response of skeletal muscle to exercise in humans: an update. Nutr Front. 2019;
5. Oikawa S, McGlory C, D'Souza L et al. A randomized controlled trial of the impact of protein supplementation on leg lean mass and integrated muscle protein synthesis during inactivity and energy restriction in the elderly. I am J Clin Nutr. 2018;