The Truth About Protein Supplements: Are They Sabotaging Your Goals?
- Lisa White
- May 21, 2024
- 3 min read
One of the most commonly asked questions I receive from clients is whether or not they should use protein powders and/or bars to get enough protein. My response is always, "It depends."
Many people take it upon themselves to seek out a protein powder or bar for various reasons - support muscle growth, gain weight, lose weight, feel fuller, curb cravings, hit the number of grams of protein an app told them they need each day, maintain a keto diet, etc. But not all protein supplements are created equal, and even the best ones should be used with caution. Here's why:
Too much protein intake is harmful to the body. Higher protein diets are popular these days, and for good reason. Protein helps to preserve muscle mass, balance blood sugar levels, increase energy and focus, and promote weight loss when included in a balanced nutrition regimen. However, excessive amounts of protein can put strain on the kidneys, liver, heart, and digestive system. Over time, high protein diets can lead to downstream issues such as kidney disease or cardiovascular disease. Regular use of protein supplements, which often contain 20 - 30 grams of protein in one serving, combined with protein from other sources, can easily lead to too much protein intake.
Most protein powders and bars are filled with a lengthly list of additives, preservatives, artificial flavors and/or colors, and either sugar or artificial sweeteners, both of which can disrupt the body's internal environment and deter weight-loss efforts. When searching for protein supplements, look for ones that contain as few ingredients as possible, and ones that are recognizable and pronouncable. Look for options with 5g of sugar or less, and for powders, ideally an unflavored option that contains no sugar (you can flavor yourself with fruit/vegetables in smoothie form).
Protein supplements often aren't used properly. Technically, they're meant to be used in conjunction with a strength training routine to support those who are looking to build muscle. When consumed before or after an intense strength training session, protein supplements will be used by the muscles for repair. However, when not combined with such exercise, excess protein can lead to weight gain. The body doesn't store protein like it does glucose from carbohydrates, so any excess either gets used for energy or stored as fat. Additionally, even those using protein supplements for muscle building should still balance supplement use with protein from real food sources.
Protein supplements may lead to water retention. Many protein supplements contain higher amounts of sodium, which can lead to water retention. Additionally, the additives in protein supplements can increase water retention and lead to feeling bloated or puffy. This is yet another reason to read the ingredients list and check the nutrition facts before choosing a protein supplement.
Over time, protein supplements can lead to digestive issues. Partly due to the adverse ingredients in many supplements, and partly due to replacing real food with highly processed ones, the digestive system will suffer consequences from extended protein supplement use. The digestive system fails to breakdown all the processed and chemical ingredients in protein supplements in the same way it does real food. The buildup of unbroken down ingredients over time can lead to symptoms such as gas and bloating, persistent pain, constipation, and/or diarrhea. Furthermore, high protein seekers typically do not get enough fiber from a variety of fruits, vegetables, and whole grains, which also negatively affects the digestive system and destroys the delicate and very important microbiome.
With all the protein supplements out there, it can be tricky to find ones that meet the optimal criteria. Here are a few of my favorites I've found thus far:
Vegan Powder: Garden of Life Raw Organic Protein
Bars: RX Bars, IQBars, NoCow bars
Note: I used Amazon for the Simply Tera's powder, however I do NOT recommend buying supplements of any kind on Amazon. I purchased it in-person at Whole Foods.
It's important to remember that everyone is unique, and not everyone's protein needs are the same. There is no one set amount of protein for men or women, but it varies depending on a multitude of factors. If you aren't sure what your protein needs are or where to begin, I can help!
Whether you're on a journey to lose weight, or to make nutrition modifications to promote overall health, I'd love to hear from you! Click here to set up a FREE 30-minute consultation and get started on your journey today.
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