Are protein powders beneficial/safe?

[KendylParticipant]

Are post-workout protein powders for muscle building beneficial and safe?

[TiwapornParticipant]

Protein powder can be divided to two type namely dairy- and soy-based protein sources. Whey and casein, dairy-based protein, is the most popular. The effect of protein powders for muscle building depends on the type of protein and the time of intake. The study of Hoffman et al. presented that protein supplement consisting of enzymatically hydrolysed collagen-, whey-, and casein-protein isolate pre and post workout increases muscle strength. However, the muscular hypertrophy occurs in the participants who consumed adequate calories. Moreover, Levenhagen et al. showed that consumption of protein 10 g + carbohydrate 8 g + fat 3 g either immediately or 3 hrs after moderate intensive exercise increase three fold and 12% leg muscle and whole body protein synthesis, respectively. The type of protein supplement should be whey protein because it is faster digested and absorbed. Therefore, people would like to build the muscle and improve muscle strength should be pay attention on type of protein powder, calories, and time of consumption.
Many studies reported that chronic protein intake in excess of RDA causes chronic kidney diseases. However, there is no scientific evidence support the correlation between higher protein intake and adverse effects on healthy or exercising individuals. Therefore The Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommend as follow:
• Power athletes (strength or speed): 1.2 to 1.7 grams/kilogram a day
• Endurance athletes: 1.2 to 1.4 grams/kilogram a day

Reference:
1. Hoffman J, et al. A: Effect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained men. Int J Sport Nutr Exerc Metab 2009, 19(2):172-185.
2. Levenhagen DK, et al. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. AmJ Physiol Endocrinol Metab 2001, 280:E982-993.
3. Dangin M, et al. The digestion rate of protein is an independent regulating factor of postprandial protein retention. Am J Physiol Endocrinol Metab 2001, 280:E340-348.
4. http://www.eatright.org/Public/content.aspx?id=6442477918

[KendylParticipant]

Another benefit of protein powders that I found was aimed specifically at elderly adults who are at risk for sarcopenia (muscle deterioration). In a study, by Volpi, et. al, they found that in healthy elderly adults, with oral supplementation of essential amino acids, there was increase in protein anabolism and building. Their conclusion was that essential amino acids are primarily responsible for the protein building in elderly adults. This finding could be very beneficial to this population and provide adequate evidence to support the intake of protein powders with physical activity for the prevention or decrease of sarcopenia.

Reference:
Volpi E, et. al. Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy elderly adults. Am J Clin Nutr. 2003, 78(2): 250-258.

[Author]

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