Clinical Studies Explore Supplements Part I:
Do protein shakes enhance athletic performance, build lean muscle, or promote weight loss? What do clinical studies reveal about protein powders, energy bars and nutritional supplements that contain caffeine and/or creatine? Are dietary supplements safe / effective? If so, which are the best ones?
Up-to-date Scientific Information You Can Trust
Three excellent sources of “research-based knowledge” on health, sports, fitness and scientific data regarding strength training, prevention of injury, the safety and effectiveness of dietary and nutritional supplements, as well as warnings and recommendations on endurance enhancing products, are the NSCA (The National Strength and Conditioning Association), the ACSM (American College of Sports Medicine) and the ISSN (The International Society of Sports Nutrition). While all these associations are designed to educate and support athletic trainers and professionals in the health, wellness and exercise fields, the information and clinical studies they provide are invaluable for anyone wishing to understand practical applications of supplements for bodybuilding and/or weight loss.
- The NSCA is a nonprofit association of international industry professionals. Since 1978 the NSCA has been helping to deliver data collected through scientific research to those in the fitness and athletic training fields.
- The ACSM is the world leader in advancing the science of exercise, health, nutrition, fitness and medical sports related topics. Since 1954 it has been educating professionals, high-performance athletes and private individuals (even those with health and weight challenges), and now with more than 20,000 international members, represents the largest organization advancing health, nutrition and fitness related medical issues.
- The ISSN is a nonprofit society that offers “evidence-based” information on supplements and nutrition. It began in 2003 and has quickly become a leader in providing unbiased information pertaining to “the science of applied nutrition”, recognized by the National Association of Athletic Trainers, the American College of Sports Medicine (ACSM), the American Dietetic Association, and the National Strength and Conditioning Association (NSCA).
Ergogenic Agents and Protein Supplements
One of the terms associated with protein shakes (and performance enhancing dietary supplements that promote lean muscle gain and/or weight loss) is ergogenic aids / agents. The word ergogenic is used to describe virtually anything (including equipment) that can help the body or the mind increase it’s capacity for endurance or performance, however in most cases refers to some kind of ingestible nutritional supplement containing a type of pharmacological product / drug or stimulant that may help to build muscle, maximize strength/endurance and reduce fatigue. As such, many dietary supplements, like popular protein shake preparations, are formulated with creatine and/or caffeine, known as “ergogenic agents” to boost energy, performance and inhibit feelings of exhaustion while promoting weight loss (also called an “increase in lean body mass”). An increase in lean body mass is desirable since it denotes fat reduction without the loss of muscular tissue. (example: BSN True-Mass Ultra-Premium Lean Mass Gainer)
How Much Protein Does a Body Need?
The NSCA (National Strength and Conditioning Association) makes no mistake in not underestimating the complexity of what a body needs to function optimally, especially in terms of performance sports nutrition, building lean muscle and maintaining low body fat. The intricate relationships between the body’s biochemical needs, it’s metabolism, the level of exercise as well as physiological and psychological aspects all weigh heavy on how a particular ingredient will respond in each unique individual’s system.
- How much protein does a human body need?
- How do protein requirements differ for athletes vs. sedentary individuals?
- When should a protein shake be consumed?
- Do we really need a protein supplement if we eat well?
As a general guideline, recent information indicates that athletes require 1.6 – 1.7 grams of protein per kilo of body weight when wishing to enhance strength, and 1.2 – 1.4 grams of protein per kilo of body weight for those concentrating on endurance. Based on these figures, an individual not actively involved in high performance sports (or anyone wishing to loss weight), will not need more than what an athlete would require. Daily protein requirements are much lower than what many individuals believe to be essential. (example : BSN Syntha-6 Protein Powder)
Protein Sources
The NSCA estimates that today’s average athlete gets sufficient protein by simply eating meals – from a variety of whole foods. Perhaps equally important as “how much” protein one needs, is a detail that may be forgotten, namely “when” the protein is ingested. The NSCA’s report on Nutritional Supplements by Douglas S. Kalman (MS, RD, CCRC, FA) states that, “The timing and nutritional content of the post-exercise meal, although often overlooked, are known to have synergistic effects on protein accretion and glycogen repletion after exercise. New evidence suggests that individuals engaging in strenuous activity should be consuming a meal rich in amino acids and carbohydrate soon after the exercise bout or training session.”
“When” an individual eats their protein-rich meal, or takes an amino acid supplement like a protein shake, will affect muscle protein synthesis (abbreviated as MPS). Douglas Kalman’s report recommends ingesting macronutrient and essential amino acids right after intensive aerobic exercise – not before.
Another aspect of protein intake that needs to be considered, by athletes and those who use dietary supplements for weight loss, is how quickly and easily the protein or amino acids will be absorbed – in other words: is the protein going to be assimilated by the body during the “critical anabolic window of time associated with exercise training sessions”? This means that eating a high carbohydrate meal immediately after aerobic exercise may not help (because it takes time for digestion and assimilation), while a liquid dose of essential amino acids (perhaps certain energy drinks or protein shakes) might do the trick. (example: Twinlab Amino Fuel Anabolic Liquid Amino Acids, Pack of 2)
Supplements are “Supplements”
Nevertheless, whole foods as meals should be the main source of protein, for athletes and non-athletic individuals who may otherwise be tempted to overuse shakes and energy drinks instead of taking the time to understand how to get necessary protein and amino acids from a balanced daily diet. There is simply no way to overemphasize that protein supplements should be viewed as “supplements” not as meal replacements or as a main source of protein. Essential amino acids, and the necessary vitamins and minerals a body needs should be obtained through eating whole foods. (example: Amino Fuel 2000 by Twinlab)
Vitamin and Mineral Enhanced Protein Powders
An interesting side note is that many individuals who feel the need to drink protein shakes and/or take dietary supplements as energy boosters or weight loss stimulants, also take vitamin supplements or believe that extra minerals are essential. Based on what Douglas Kalman states in the NSCA Nutritional Supplements series (when discussing vitamin and mineral supplements), this may be superfluous. He states that “…none appear to positively influence performance.” It seems that one of the main reasons many individuals need dietary supplements is because they don’t eat a diet of healthy whole foods rich in natural vitamins, minerals and essential amino acids – the building blocks of protein. (example: Universal Animal Pak Sports Nutrition Supplement, 44-Count)
Investigate a variety of relevant topics regarding supplements and protein:
1. Clinical Studies Explore Supplements Part I: Protein Shakes for Weight Loss and Athletic Performance…
2. Clinical Studies Explore Supplements Part II: Searching for the Best Creatine Supplement…
3. Clinical Studies Explore Supplements Part III: How HMB Muscle Repairing Collagen Supplements Work…
4. Clinical Studies Explore Supplements Part IV: Protein Supplements for Weight Loss…
5. Clinical Studies Explore Supplements Part V: Soy Protein Powder for Peri and Premenopausal Women…
6. Clinical Studies Explore Supplements Part VI: Is Leptin The Best Protein Supplement for Weight Management?…
7. Clinical Studies Explore Supplements Part VII: Do Nitric Oxide Supplements Help Build Muscle Mass?…
