Recently, protein powders in India were in the spotlight for all the wrong reasons. So, are they our friend or foe?
A protein powder is a dietary supplement. The latter simply means an ‘add on,’ and is certainly not synonymous with replacement/substitution or a must have.
Protein powders were developed as a sports nutrition product (ergogenic aid) for athletes who engage in frequent, intensive and prolonged exercise regimes. They have a high physiological requirement for protein that helps improve their performance, aids in muscle repair and growth, maintains good gut integrity and ensures meeting the requirement for all the essential amino acids, the building blocks of protein. Yet, even for athletes, the emphasis is on supplementing the diet through nutrient-dense protein-rich foods (an elaborate blog post on the same is for another day).
So how did protein powders find their way into the lives of non-athletes?
As evidence began to emerge that a high protein diet coupled with low carbs helped improve metabolic profile, and aided in weight loss/control in some target populations, it was assumed and taken for granted by those who have little to no knowledge of nutrition that protein powders could be that ray of hope for those striving for ‘fitness.’ Out of the blue, protein powders became more like a blanket coverage product with easy access to sports nutrition supplements.
If that was not enough, the protein powders became synonymous with that ‘perfect body image’ (thin as in the case of females and muscular as in the case of males; reminds of eating disorders and muscle dysmorphia, respectively). In some cases, these powders also ended up replacing meals!
Thereon, hitting the gym and consuming a protein powder became the new definition of fitness without considering assessing one’s protein requirement, metabolic condition, how our gut would metabolize that protein and the contraindications of course. How many of us consulted a qualified nutritionist or a dietician? How many of us bothered to read the labels or for that matter knew how to read one? And then, how many of those labels are truthful about what they contain?
When protein can be obtained through whole foods of plant and animal origin, then why opt for a powder? No matter the time we spend working out at the gym or pursuing recreational sports, it can seldom match the barometer of athletes. To put that into a better perspective, the evidence regarding the use of protein supplements among those who lead an active lifestyle or those who are sedentary is inconclusive and often complex and contradictory.
In a nutshell, whether that protein powder becomes our friend or foe entirely depends on;
- The product ticks all the boxes for regulatory compliance
- Is consumed under prescription (which is sadly seldom the case) when the diet alone cannot meet the requirements or a medical condition warrants that add on
- Is consumed in precise prescribed amounts
- Consumed at the right time for the best efficiency
Myths tend to find more validity than facts because they appear to provide those quick-fix (pseudo) solutions. In the long run, all they do is backfire. There is never a one point solution when we strive for good health. It is a milieu of factors that help attain one.
Disclaimer: The information shared in the blog is aimed at increasing your awareness and is not a substitute for professional medical advice.
To consult Dr. Roy for a personalized nutrition plan, register here or call/text her at +91-6351135068 or write to her at info@nafldnutrition.in
References
- Kårlund A, Gómez-Gallego C, Turpeinen AM, Palo-oja O-M, El-Nezami H and Kolehmainen M. Review . Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople? Nutrients 2019; 11: 829.
- Dallas DC, Sanctuary MR, Qu Y, Khajavi SH, Van Zandt AE, Dyandra M, Frese SA, Barile D, German JB. Personalizing protein nourishment. Crit. Rev. Food Sci. Nutr. 2017; 57: 3313–3331.
- Samal JRK and Samal I. Protein supplements: Pros and Cons. Journal of Dietary Supplements 2018; 3 (18): 365-371.
- Patel V, Aggarwal K, Dhawan A, Singh B, Shah P, Sawhney A, and Jain R. Protein supplementation: the double-edged sword. PROC (BAYL UNIV MED CENT) 2024;37(1):118–126.
