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Protein Power

Method Health
Aug 2, 202410 min read

A protein post. Why do we sell protein powder?


Tom’s Takeaway: Protein should be prioritised within a varied healthy and performance-enhancing diet, and whey protein powder is a safe, easily digestible, and convenient option for one of your healthy high-protein meals.

Conflict of interest- We sell protein and make money from you buying our protein. Just like exercise, we believe in its benefits outside of making money, so here are the other reasons protein powder is worth selling, buying, and consuming.

Muscles are not static tissues. We build and lose muscle daily, and sufficient protein ensures we build or maintain our muscles and other protein-filled tissue, like our organs and bones, daily. Popeye was kind of onto this. His arm muscles would grow when he chugged his spinach (after some vigorous sailing ship work) when preparing to fight villains. While spinach alone is a food source that contains minimal protein, we now know that protein-rich meals trigger a short-term signal to increase muscle protein synthesis, which equalises or supersedes normal protein breakdown throughout the day. The exact same process is happening with the carbohydrates and fat we consume. We are constantly in a state of synthesis and breakdown throughout the body. Measuring protein synthesis is a useful short-term predictor of the complex processes of long-term muscle growth (see this link for a scientific discussion of its limitations or graph and video for more on this topic). Consistent progressive strength training alone increases muscle protein synthesis to a greater extent and influences up to 80% of the muscle mass addition possible outside of genetic-related growth. We are discussing assisting the remaining 20% in consuming additional protein if possible.

https://www.youtube.com/watch?v=VbrBfIghnzA All Things Protein, Protein Synthesis and Hypertrophy - Dr. Stuart Phillips & Dr. Richard Mackenzie


So, what is protein? Animal (meat and dairy) and plant products(when you combine a vegetable, grain or legume source), contains 20 naturally occurring amino acids, the Lego™ or building blocks of our body's tissue, especially our muscles. Adequate daily protein intake is essential for maintaining “lean mass,” which includes your muscles and bone, and reduces the rate of age and lifestyle-related lean mass and strength loss.  You might have thought that protein intake is only essential if you want to get bigger muscles (which is true); however, long-term deficiencies in daily total protein have been associated with a higher risk of disease and early death (Moughan et al., 2012). From 30 years of age, if we do nothing to prevent it, we lose 3-8% or less of muscle mass per decade. Anything more than that is lifestyle or medical-related. As our muscle mass reduces, our risk of developing most chronic diseases, such as heart disease, diabetes, obesity, sarcopenia, and cognitive impairment leading to dementia, increases. Maintaining muscle mass will reduce chronic disease's impact on our enjoyment of life, and increasing muscle mass as we age can minimise disability in most chronic diseases.


Grams of protein per kilogram of body weight per day (g/kg/day) is the measure that is currently used in Australia to describe protein required from an animal or plant-based diet. Current Australian nutrition guidelines are for adult males to consume 0.84 g/kg/day and for adult females to consume 0.75g/kg/day to maintain general health. Expressing protein intake as a percentage of daily intake (e.g., 30% of total energy intake) has also been published. However, that value is hard to determine objectively compared to knowing the weight of food. Higher quantities above 1g/kg/day are recommended for all people over 70 as protein absorption ability and appetite are lessened as we age. What has not been translated from the most up-to-date research to the Australian nutritional recommendation is the fact that a higher amount of 1.2-1.6 g/kg/day is a better recommendation for overall health, especially for assisting weight loss (partially through increased post-meal satiety leading to less food intake later in the day) or aerobic and strength exercise adaptations. This would mean consuming at least 3-5 meals evenly dispersed with 30-50g of protein daily. More protein than this has a little extra benefit on exercise adaptation and health outcomes (Martini et al., 2023. See the Graph below). The recommended quantity might shock some people and sound like a lot, but it is based on current published high-quality research. Many Australians might eat that amount if they have large portions of protein with each meal. Breakfast, however, tends to be protein-low. Think a smashed Avo or cereal, which, even with milk, are popular but not high-protein meals. This can be improved by adding eggs, beans, steak, or yogurt.


So, focusing on exercise and gaining that extra 20% of muscle mass, high protein diets facilitate exercise adaptations, especially within 2-6 hours of a workout, a greater post-exercise window than was once thought. Consuming protein regularly throughout the day supports the signals and tissue changes associated with exercise, resulting in increased muscle strength, growth for aesthetics, or recovery for aerobic fitness improvements.

The graph shows that intake between 1.2- 1.6g/kg/day offers the most benefits for fat-free mass (FFM), which includes skeletal muscle.


Ok, that is enough about protein; why does Method Health sell protein powder, specifically whey powder, rather than other types? As an easily digestible protein source, whey protein powder can assist in developing a low body fat percentage, increased muscle mass, improved bone density, reduced risk of various cancers, a trend toward reduced risk of type II diabetes, and a reduced risk of cardiovascular disease, particularly stroke (Thorning et al., 2016). Whey protein is much more digestible than other forms of protein, like casein or soy protein. Lactose-intolerant individuals can tolerate a version called whey protein isolate. The relative benefit of consuming whey compared to the other two powders for muscle growth is shown in the graph below.

There are three common uses for consuming protein powder instead of other meat or plant-based protein sources:

  1. An easy post-workout meal. For those going from the gym to work in the mornings and do not have time to go home to make a meal or who are not very hungry after a workout, powder added to milk or water can be an easy way to facilitate your hard-earned exercise adaptations.

  2. As a meal replacement during weight loss phases. A high-protein diet can support muscle retention and suppress hunger during short-term energy or calorie restriction periods, such as when trying to lose weight (Freire, 2020). Maintaining a high energy expenditure, through maintaining muscle and reducing hunger, will improve long-term consistency to a weight loss phase, reducing the risk of weight loss “failing.” One or two of your meals could include a heaped scoop of our protein powder, which will cost less than other protein-rich, low-calorie meal options. This is also a practical solution for people who do not feel hungry enough to eat more protein from whole foods—or do not have the time to prepare a full meal.

  3. Add to smoothies or desserts at home to increase their protein content. People can fall short of daily protein requirements mainly because most breakfast choices are low in protein. Adding a scoop of whey protein to your fruit smoothie or pancake mixture is a fun nutritional option.

Now, there are some more misconceptions about high-protein diets. Unfortunately, plenty of fear-mongering about large protein intakes has changed our culture's perception of high protein safety, which I will elaborate on. First, high-protein meals without progressive, long-term, high-volume strength training will not make you the Incredible Hulk. Other concerns surround previous theories of high protein diets harming the kidneys, liver, or bones. Current high-quality evidence has strongly refuted any negative impact on developing poor health for any of these tissues.


Bone Health:

●    The previous misconception simplified: High protein intake causes calcium release from bones, which reduces bone density. Increased urinary calcium will also increase kidney stones.

●    Current findings:

  • A high-quality meta-analysis showed “no adverse effects of higher protein intakes” on bone health (Shams-White et al., 2017).

  •  In older people with osteoporosis, higher protein intake (>0.8g/kg/day) is associated with higher BMD, a slower rate of bone loss, and reduced risk of hip fracture, provided that dietary calcium intakes are adequate. “Although acid loading or a high protein diet is associated with increased urinary calcium excretion, which may be related to higher intestinal calcium absorption, higher protein intakes, whatever their origin (animal or vegetable), do not appear to contribute to the development of osteoporosis or to increase fracture risk.” (Rizzoli et al., 2018)

  • Total protein is not strongly related to kidney stone risk. Recommendations surround reducing only processed meat and increasing fruit and vegetables high in calcium and potassium. See https://www.mayoclinicproceedings.org/article/S0025-6196(22)00259-2/fulltext and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9156392/


Kidneys

●    The previous misconception simplified: Increased protein digestion by-products filtered from the blood by the kidneys cause unadaptable kidney stress, leading to kidney damage and long-term failure.

●    Current findings:

  •   No harmful effects were found across 12 months in people with type 2 diabetes and early kidney disease consuming a high-protein diet (Jesudason et al., 2013).

  •   >1.5g/kg/day had no effects on markers of kidney stress in healthy kidneys seen across 28 studies with  included data from 1358 participants (Devries et al., 2018)

  •  A high protein intake above ≥1.4 g/kg is discouraged only for individuals with pre-existing kidney disease AND who are physically inactive (Narasaki et al., 2021).

  •    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528378/ “Protein Restriction for CKD: Time to Move On” is a 2022 review about protein restriction for kidney disease if you are interested.


Liver

●    The previous misconception simplified: High amounts of the by-product of protein intake called ammonia that is metabolised in the liver, due to high amounts of protein consumed, causes liver damage and disease.

●    Current findings:

Other studies where higher than recommended protein diets show no ill effects on general health

●    Consumption of up to 40% of total calories from protein daily has not been associated with increased health risks in otherwise healthy people (Joint et al., 2007).

●    A randomised control trial in men participating in resistance training for six months consuming 2.51-3.32g/kg of protein per day showed no adverse effects on blood lipids or markers of liver and kidney function (Antonio et al., 2016).

●    No evidence supports higher protein intakes greater than 1.2g/kg/day leading to renal failure and poor bone health (Deutz et al., 2014; Bauer et al., 2013).

●    What about overconsumption of protein leading to fat gain? Due to protein's metabolic structure, only a tiny amount of protein can be stored as fat if you consume more energy in the form of protein than you need (which is called being in a calorie surplus). What contributes to weight gain is that the body is more likely to store dietary fat that you had consumed during the day as stored fat than before when protein was not present to be metabolised. The same is for carbohydrates: the more carbohydrates you eat, the more likely fat will be stored rather than metabolised for energy. To emphasise, these events only happen when you overconsume energy (calories), so none of these macronutrients are stored as body fat because of their structure, separate from energy status. Dietary fat is easier to store as body fat than proteins or carbohydrates. All macronutrients lead to fat gain in a calorie surplus. However, it is really hard to overconsume low-fat protein food sources, like whey protein. These foods are great for satiety and are not as palatable as higher-fat and carbohydrate foods, making them difficult to overeat.

Protein consumption between 1.2-1.6 g/kg/day is most certainly safe for most people. Globally, protein is underrated for its health benefits. Hopefully, this article helps you become sceptical of negative opinions on high-protein diets. Remember that protein consumption alone does not prevent inactivity-related muscle loss, so keep up the exercise. If you do not use it, you lose it. Regular physical activity and adequate protein intake can reduce age-related muscle loss.


References:

Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., & Peacock, C. (2016). The effects of a high protein diet on health and body composition indices–a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition, 13(1), 3.

Bauer J., Biolo G., Cederholm T., Cesari M., Cruz-Jentoft A.J., Morley J.E., et al. 2013. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J. Am. Med. Dir. Assoc. 14(8): 542–559.

Deutz N.E., Bauer J.M., Barazzoni R., Biolo G., Boirie Y., Bosy-Westphal A., et al. 2014. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin. Nutr. 33: 929–936

Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. J Nutr. 2018 Nov 1;148(11):1760-1775. doi: 10.1093/jn/nxy197. PMID: 30383278; PMCID: PMC6236074.

Freire, R. (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition, 69, 110549.

Jesudason, D. R., Pedersen, E., & Clifton, P. M. (2013). Weight-loss diets in people with type 2 diabetes and renal disease: a randomized controlled trial of the effect of different dietary protein amounts. The American journal of clinical nutrition, 98(2), 494-501.

Joint, F. A. O., & World Health Organization. (2007). Protein and amino acid requirements in human nutrition: report of a joint FAO/WHO/UNU expert consultation. World Health Organization

Kamińska MS, Rachubińska K, Grochans S, Skonieczna-Żydecka K, Cybulska AM, Grochans E, Karakiewicz B. The Impact of Whey Protein Supplementation on Sarcopenia Progression among the Elderly: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 23;15(9):2039. doi: 10.3390/nu15092039. PMID: 37432157; PMCID: PMC10180973.

Martini GL, Pinto RS, Brusco CM, Franceschetto BF, Oliveira ML, Neske RL, Cadore FL, Teodoro J, Wilhelm EN, de Souza CG. Similar body composition, muscle size and strength adaptations to resistance training in lacto-ovo-vegetarians and non-vegetarians. Appl Physiol Nutr Metab. 2023 Mar 1. doi: 10.1139/apnm-2022-0258. Epub ahead of print. PMID: 36857740.

Moughan, P. J. (2012). Dietary protein for human health. British Journal of Nutrition, 108(S2), S1-S2.

Narasaki, Y., Okuda, Y., Moore, L. W., You, A. S., Tantisattamo, E., Inrig, J. K., ... & Rhee, C. M. (2021). Dietary protein intake, kidney function, and survival in a nationally representative cohort. The American Journal of Clinical Nutrition, 114(1), 303-313.

Rizzoli, R., Biver, E., Bonjour, JP. et al. Benefits and safety of dietary protein for bone health—an expert consensus paper endorsed by the European Society for Clinical and Economical Aspects of Osteopororosis, Osteoarthritis, and Musculoskeletal Diseases and by the International Osteoporosis Foundation. Osteoporos Int 29, 1933–1948 (2018). https://doi.org/10.1007/s00198-018-4534-5

Shams-White M.M., Chung M., Du M., Fu Z., Insogna K.L., Karlsen M.C., LeBoff M.S., Shapses S.A., Sackey J., Wallace T.C., et al. Dietary protein and bone health: A systematic review and meta-analysis from the National Osteoporosis Foundation. Am. J. Clin. Nutr. 2017;105:1528–1543. doi: 10.3945/ajcn.116.145110.

Thorning TK, Raben A, Tholstrup T, Soedamah-Muthu SS, Givens I, Astrup A. Milk and dairy products: good or bad for human health? An assessment of the totality of scientific evidence. Food Nutr Res. 2016 Nov 22;60:32527. doi: 10.3402/fnr.v60.32527. PMID: 27882862; PMCID: PMC5122229.


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