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Tips from Nancy Clark PROTEIN POWER: The truth about supplements When you look at the ads in almost any sports publication, you cannot help but notice the supplement industry is hard at work promoting protein powders, bars and shakes. Their goal: to convince athletes they need extra protein to build muscles and recover from exercise. Never before have I talked to so many frenzied athletes??body builders and marathoners alike??who are worried their standard diets are protein deficient and inadequate to support their sports program. They commonly ask: What's the best protein supplement? My response: Why do you think you even need a protein supplement in the first place? You can easily get the protein you need through standard foods. Believe it or not, very few athletes need any type of protein supplement. Yes, protein supplements can be helpful in certain medical situations. For example, an athlete with anorexia may be more willing to consume a protein shake than eat tuna, cottage cheese or chicken. Patients with cancer or AIDS often benefit from protein supplements if they are unable to eat well. But I have yet to meet a healthy athlete who is unable to consume adequate protein through his or her sports diet. Hence, the purpose of this article is to look at the myths and facts surrounding protein supplements, so you can make informed decisions regarding your sports diet. How much is enough? The recommendations for a safe, adequate protein intake are: Category Protein Needs Sedentary person 0.4 60 Note: Protein needs change depending upon calorie intake. That is, if you are dieting to lose weight and are in calorie deficit, you will need more protein than if you are eating adequate calories. Your muscles burn protein for energy when fuel is scarce. Example: If you weigh 160 pounds and want the maximum acceptable protein intake (0.9 gms pro/lb), you'd need 144 grams of protein--an amount you could easily consume from a day's diet that includes 1 quart skim milk (30 gms protein), 1 can tuna (30 gms pro), and 8 ounces chicken breast (70 gms pro). The small amounts of protein you get from the foods that fill out the rest of your diet (cereal, bread, broccoli, frozen yogurt, etc.) will bring you to more than 144 grams of protein. More protein will not be "better." And no scientific evidence supports the idea the protein or amino acids in supplements are in any way superior to the protein from eggs, milk, lean meats, fish, soy or other ordinary foods. Is more better? If you consume too much protein from supplements, you may also fail to invest in optimal health. For example, I had one client who daily ate five protein shakes and four protein bars--to the exclusion of standard food. Displacing natural foods with engineered foods (such as protein supplements) limits your intake of the vegetables, fruits, grains, fiber, phytochemicals, natural vitamins and other health-protective nutrients that Nature puts in whole foods.Pre and Post Exercise Protein Q. I've heard I should eat a protein bar for a pre-exercise snack? A. Protein has typically been consumed at meals, away from the time of exercise. New research suggests eating protein before you workout can optimize muscle development. Pre-exercise protein digests into amino acids that are then ready and waiting to be taken up by the muscles after a strength workout. This does not mean you'll evolve into Charles Atlas; you'll simply optimize your body's ability to build and repair muscle at that moment. The amount of protein needed for this benefit is tiny--about 6 grams (less than one ounce of meat). You certainly do not need a hefty pre-exercise protein bar nor a thick steak. A yogurt, cereal with milk, or a slice of peanut butter toast will do the job just fine! A pre-exercise protein supplement is a needless expensive. Protein source Cost Gms protein MetRx Big 100 Bar $2.50 26 gms 9.5¢ Q. I've heard I should I eat protein right after I exercise to enhance the speed of glycogen recovery? A. Supposedly, eating some protein along with carbohydrates after exercise stimulates insulin, and that stimulates greater glycogen uptake. At least five carefully controlled studies have shown the addition of post-exercise protein does not offer any advantages when the athlete eats adequate calories from carbs. My advice: If you refuel with wholesome, refreshing meals that appeal to you, you'll inevitably get the nutrients you need. Fruit & yogurt, nuts & raisins, bagel sandwich and pasta with meat sauce are just a few popular recovery foods that offer an enjoyable combination of both protein and carbs to refuel, rebuild and repair muscles. Nancy Clark, MS, RD is Director of Nutrition Services at SportsMedicine Associates in Brookline MA. She is author of Nancy Clark's Sports Nutrition Guidebook, Second Edition ($23) and her new Food Guide for Marathoners: Tips for Everyday Champions ($20). Both are available via www.nancyclarkrd.com or by sending a check to Sports Nutrition Materials, 830 Boylston St #205, Brookline MA 02467.
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