PROTEIN:SUPPLEMENTS VS. WHOLE FOODS

Paige WhitmireDietetic Intern 2014

Objectives• Protein Overview• Current Issues• High Protein Diets• Protein from Whole Foods• Protein from Supplements• Protein Benefits for Elderly?

Why do we need protein?• Macronutrient• Protein is in every cell of the body

– Bones, muscles, cartilage, skin, hair, nails and blood

– Build and repair cells and tissues• Growth and development

– Makes enzymes, hormones, and other body chemicals

Daily Requirements from CDCGrams of protein needed each day

Children: 1 – 3 years 13

Children: 4 – 8 years 19

Children: 9 – 13 years 34

Girls: 14 – 18 years 46

Boys: 14 – 18 years 52

Women: 19 – 70+ years 46

Men: 19 – 70+ years 56

Average Grams of Protein from WHOLE FOODS• 3oz of meat: 21g• Greek yogurt: 12g• 1 egg: 7g• ½ cup beans: 7g• ¼ cup nuts/seeds: 6g• 1oz cheese: 7g• 1 cup milk: 8g

Average Grams of Protein from SUPPLEMENTS (1 scoop)• Muscle Milk: 50g• Elite: 24g• Arnold Iron Whey: 22g• Syntha-6: 22g• COR-Performance Whey: 25g• Optimum Nutrition Gold Standard Whey: 24g

Special Protein Requirements• Pregnant and Breastfeeding Women• Athletes• Starting/increasing a workout plan• Vegetarians/Vegans• Kidney Disease• Liver Disease

Objectives• Protein Overview• Current Issues• High Protein Diets• Protein from Whole Foods• Protein from Supplements• Protein Benefits for Elderly?

Current Issues• Protein powders are used in place of protein-

rich whole food sources• Media images of men are large, lean, and

muscular• Current controversies around protein

supplements

Why use protein powders?• Easy, convenient source of protein• Want to look like the men in the media

images• Drinking preference over eating• Meet calorie/protein needs

Current Issues• Protein powders are used in place of protein-

rich whole food sources• Media images of men are large, lean, and

muscular• Current controversies around protein

supplements

Study: Muscle-Enhancing Behaviors Among Adolescent Girls and Boys• Journal of the American Academy of

Pediatrics• n = 2,793 adolescents• Assessed 5 muscle-enhancing behaviors• Results: personal survey

Study Results: boysSource Percentage Used

Protein Powders 34.7%

Steroids 5.9%

Other muscle-enhancing substances

10.5%

Whole Foods 48.9%

Previous study in 2005: 10.2% of teen boys used a protein supplement of any kind

Current study (2012): 51.1% of teen boys used a protein supplement of any kind

Boys Results (n=1,307)Increased Exercise Protein Use

School Level Middle School High School

39.8%41.8%

29.7%38.8%

Race Caucasian Asian

46.0%34.6%

32.1%33.5%

SES Low Medium High

38.6%42.8%41.7%

37.4%31.7%40.0%

BMI Category Underweight Average Overweight Obese

31.3%41.2%41.6%43.2%

34.3%32.3%38.6%35.7%

Sports Team Yes No

49.5%26.9%

39.6%25.5%

Girls Results (n=1,486)Increased Exercise Protein Use

School Level Middle School High School

29.8%25.1%

24.7%18.2%

Race Caucausian Asian

30.2%25.8%

17.7%23.4%

SES Low Medium High

24.1%33.1%31.8%

21.8%22.3%17.1%

BMI Category Underweight Average Overweight Obese

21.3%24.4%30.6%33.8%

24.6%17.8%23.9%28.3%

Sports Team Yes No

35.2%18.3%

24.2%18.2%

Reasons for UseReasons % of Total Males % of Total Females

For my health 26.6% 37.9%

Strength/Power 27.1% 17.2%

Increase energy 9.8% 16.2%

I felt I needed to 14.2% 14.7%

Inadequate diet 5.4% 6.4%

Current Issues• Protein powders are used in place of protein-

rich whole food sources• Media images of men are large, lean, and

muscular• Current controversies around protein

supplements

Controversy #1: Building Muscles• Myth: “Eating extra protein builds more

muscle.”– Fact: the only way to build muscle is through

weight bearing exercise and meeting protein requirements through diet

Controversy #2: Validity• Proof that a supplement works is not

required.• Proof that a supplement is safe is not

required.• There is no testing of products for purity.

Controversy #3: Meeting Recommendations• Easy to meet protein requirements through

eating a variety of healthy foods• Supplements can lead to an excess amount of

protein

Objectives• Protein Overview• Current Issues• High Protein Diets• Protein from Whole Foods• Protein from Supplements• Protein Benefits for Elderly?

Benefits of a high protein diet• Weight loss

– Lead to ketosis• Excrete excess protein• High satiety

Risks of a high protein diet• High fat meat and dairy products• Decreased carbohydrates• Ketosis• Kidney problems• Liver problems• Osteoporosis

Objectives• Protein Overview• Current Issues• High Protein Diets• Protein from Whole Foods• Protein from Supplements• Protein Benefits for Elderly?

Protein from WHOLE FOODS: Positives• Easy to meet requirements• Variety of vitamins, minerals, and

antioxidants• Satiety

Protein from WHOLE FOODS: Negatives• High amounts of saturated fats, cholesterol,

sodium and calories• Difficult to consume after a workout• Prep time• Price

Study: International Society of Sports Nutrition position stand: protein and exercise• Conclusion: The International Society of Sport

Nutrition recommends individuals who exercise should attempt to obtain their protein requirements through whole foods, but supplements are safe and easy

Objectives• Protein Overview• Current Issues• High Protein Diets• Protein from Whole Foods• Protein from Supplements• Protein Benefits for Elderly?

Protein from SUPPLEMENTS: Positives• Very high amounts of protein• Provide amino acids that aren’t naturally

produced• Help individuals with specific requirements• Liquid preference• Minimal prep• Whey shakes have completeproteins

Protein from SUPPLEMENTS: Negatives• Not necessary if eating a normal, healthy diet• Less nutrients, refined sugars and artificial

ingredients• Taste• Safety• Price• The American Dietetic Association states that there

is no evidence that supplements enhance athletic performance any better than food does

Objectives• Protein Overview• Current Issues• High Protein Diets• Protein from Whole Foods• Protein from Supplements• Protein Benefits for Elderly?

Protein Supplementation Effect on Senior Citizens?• Increase skeletal muscle mass• Improve physical performance

Study: Protein Supplementation Improves Physical Performance in Frail Elderly People• 65 frail elderly

– (1) 15g breakfast and lunch supplementation– (2) placebo

• Assessed impact of 24 week supplementation with strength tests

Results• Protein Group

– Muscle strength: ↑– Physical Performance: ↑– Skeletal muscle mass: no change

• Placebo Group– Muscle strength: ↑– Physical Performance: no change– Skeletal muscle mass: no change

Positive Conclusions• Elderly have trouble meeting needs• Slowed metabolism and body functions• ↑ physical performance and muscle strength

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2. Campbell, Bill, Richard Kreider, and Tim Ziegenfuss. "International Society of Sports Nutrition Position Stand: Protein and Exercise." Journal of the International Society of Sports Nutrition. BioMed Central, 26 Sept. 2007. Web. 9 Oct. 2014. <http://www.jissn.com/content/pdf/1550-2783-4-8.pdf>

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7. Petrochko, Cole, and Writer. "Teens Turn to Protein Shakes to Pump Up." ABC News. ABC News Network, 19 Nov. 2012. Web. 10 Oct. 2014. <http://abcnews.go.com/Health/teens-turn-protein-shakes-pump/story?id=17760126>

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10. Schuna, Carly. "Are Protein Shakes Bad for Teens?" LIVESTRONG.COM. Livestrong, 14 Sept. 2014. Web. 10 Oct. 2014. <http://www.livestrong.com/article/277551-are-protein-shakes-bad-for-teens/>

11. Schuna, Carly. "Eating Protein Vs. Drinking a Protein Shake." Healthy Eating. Demand Media, n.d. Web. 9 Oct. 2014. <http://healthyeating.sfgate.com/eating-protein-vs-drinking-protein-shake-6139.html>

12. Shaw, Gina. "Protein Powder: What You Should Know." Vitamins and Supplements Lifestyle Guide. WebMD, n.d. Web. 14 Oct. 2014. <http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/protein-powder?page=2>

13. Tieland, Michael, and Marlou Dirks. "Protein Supplementation Improves Physical Performance in Frail Elderly People: A Randomized, Double-Blind, Placebo-Controlled Trial." The Journal of Post-Acute and Long-Term Care Medicine. Journal of the American Medical Directors Association, Oct. 2012. Web. 10 Oct. 2014. <http://www.jamda.com/article/S1525-8610(12)00228-9/fulltext>

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