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Protein supplements: Necessary or just a trend?

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Protein supplements: Necessary or just a trend?

After explaining what proteins are and where we can find them, we delve into the world of supplements to explore the origin of protein powders, as more and more people are incorporating them into their daily routine. But are protein supplements necessary to meet our daily needs, or is it just a trend?

Protein powder

Protein supplementation after training boosts muscle protein synthesis and reduces muscle breakdown in the body. Thus, consuming protein supplements during or after strength training is common and beneficial. There are various protein sources on the market, both animal-based, such as whey, casein, egg, beef, and fish, and plant-based, such as soy, rice, peas, hemp, chia, and flaxseed. Among these, dairy-derived proteins are the most popular.

Milk contains two protein fractions: whey (≈20%) and casein (≈80%), categorized as “fast” and “slow” proteins respectively, based on their digestion speed. Both are complete proteins (containing all essential amino acids), but whey is a richer source of branched-chain amino acids, such as leucine, isoleucine, and valine, which can have significant metabolic effects. Here are the most well-known types of protein:

01. Whey protein is the most common form of protein supplementation in sports due to its high essential amino acid (EAA) content and good bioavailability. It is digested and absorbed quickly, making it ideal for endurance sports, as its high levels of EAAs lead to greater muscle protein synthesis (MPS).

There are three different forms of whey protein:

  • Concentrated whey protein: Derived from whey protein concentrate, this is the most commonly used form of supplementation, with a protein content ranging from 29-89%.
  • Isolate protein: More purified than concentrate, it contains at least 90% protein, with lower carbohydrate and fat content.
  • Hydrolyzed protein: The protein is broken down into peptides, resulting in better absorption.

02. Casein: Compared to whey protein, casein contains fewer EAAs, particularly leucine, resulting in a lower biological value. Its digestion and absorption rate can also be slower, depending on the type of casein powder used:

  • Micellar casein: Found in milk, digested very slowly, leading to less stimulation of MPS compared to whey protein.
  • Hydrolyzed casein: Digested faster as it is derived from the breakdown of micellar casein.
  • Caseinate: Similar to hydrolyzed casein in its rapid absorption.

03. Plant-Based protein: Compared to animal-based proteins, most plant protein sources (except soy) are deficient in one or more essential amino acids. We won’t delve into this further today.

What they are used for

Protein powder can be beneficial in various situations. Here are some of them:

  • Strength sports: Athletes need to ensure optimal muscle mass to guarantee peak performance in their sport. High-protein diets have been shown to promote muscle mass increase, especially when combined with strength training.
  • Endurance sports: During exercise, there is a significant loss of muscle protein. Therefore, consuming protein supplements can help replenish the amino acids necessary for proper recovery and muscle synthesis.
  • Weight loss: Protein is the macronutrient with the highest satiety power because it primarily acts through appetite-regulating centers in the brain. This makes it a crucial ally in weight loss programs.
  • Clinical situations: Increased protein needs due to higher protein catabolism, such as in hospitalization, sepsis, burns, etc.
  • Older adults: In older individuals, where a lack of appetite can lead to sarcopenia, which is age-related muscle loss.

Protein powder and postprandial glycemia

As you might know, high carbohydrate consumption during a meal leads to a significant glycemic response. However, when these same foods are accompanied by a protein source, the postprandial glycemic response decreases. Diets rich in protein help achieve better glucose control in the blood, resulting in a reduced need for insulin secretion. The effects of proteins on glycemia will depend on the type of protein, its amino acid profile, and its rate of digestion.

Whey protein, being rich in essential amino acids, is considered a potent insulin secretagogue, meaning it stimulates insulin release. Additionally, because it is soluble in stomach acid, it empties from the stomach quickly. This aligns with what was previously mentioned: increased insulin secretion allows glucose to enter cells more rapidly, thereby lowering blood glucose levels (2).

Specifically, leucine is of particular interest in this regard as it acts on multiple regulatory sites, including pancreatic β-cells, the liver, muscles, and adipose tissue, to influence glucose homeostasis. Whey protein is a rich source of leucine, isoleucine, and valine. Therefore, these amino acids may be important for reducing postprandial glucose response (2).

The most likely mediator of insulin-independent actions on glycemia is the modulation of gastric emptying. Slowing gastric emptying can reduce postprandial glucose fluctuations. Hence, adding whey protein to a carbohydrate load reduces postprandial glucose while delaying gastric emptying (2).

For healthy individuals who do not engage in high-intensity sports, a balanced diet rich in all nutrients is sufficient to meet the body's needs..

Protein powder should not replace protein-rich foods and other nutrients. While protein powder can be a valuable tool in certain situations, it is not necessary for everyone. A balanced diet with adequate protein intake should be sufficient.

If you decide to use protein supplements, we recommend whey protein, specifically concentrated whey protein, as it is the most cost-effective and its benefits are well-established, provided you do not have a lactose intolerance.

If you want to understand what your body truly needs and whether you are meeting your daily nutritional requirements, we suggest joining Glucovibes. This will help you understand your body and provide precisely what it needs. Get started and experience the change!

References

  • [1] Purpura M, Lowery RP, Joy JM, De Souza EO, Kalman D. A comparison of blood amino acid concentrations following ingestion of rice and whey protein isolate: a double-blind, crossover study. J Nutr Health Sci. 2014;1(3):306.
  • [2] Stevenson EJ, Allerton DM. The role of whey protein in postprandial glycaemic control. Proc Nutr Soc. 2018 Feb;77(1):42-5
  • [3] Tsutsumi R, Tsutsumi YM. Peptides and proteins in Whey and their benefits for human health. Austin Journal of Nutrition and Food Sciences. 2014;1(1):1002.
  • [4] Leaf A. The definitive guide to whey protein [Internet]. Examin. Disponible en: https://a99d9b858c7df59c454c-96c6baa7fa2a34c80f17051de799bc8e.ssl.cf1.rackcdn.com/products/whey-guide/whey-guide-sneak-peek.pdf
  • [5] Devries MC, Phillips SM. Supplemental protein in support of muscle mass and health: Advantage Whey. Journal of Food Science. 2015;80(S1):A8-A15.
  • [6] Liao Y, Peng Z, Chen L, Zhang Y, Cheng Q, Nüssler AK, et al. Prospective views for whey protein and/or resistance training against age-related sarcopenia. Aging Dis . 2019;10(1):157.