The breakdown on protein supplements

So the question is, do you need to supplement extra protein in the form of supplements or not? I think before you add anything to your diet you need to decide why?

There is more and more research showing that eating correctly is essential to not only how you feel from day to day but also has a huge impact on your long-term health risks later in life. Life in general is getting more stressful and busier and we are finding less time in the day to plan and cook balanced meals.

A balanced diet contains the correct proportions of protein, fats, carbohydrates or starches, vitamins, and minerals. As life gets busier, there is a tendency towards buying fast foods or just snacking as you go. This often results in a very unbalanced intake. The key to a healthy diet is eating a variety of different types of foods throughout the day.

Protein can become one of the nutrients that we tend to eat less of as a lot of the fast foods are very “carby”, high-fat options. In some situations, then adding protein powder to a healthy base such as fruit and yoghurt or oats is a good option. However, remember that too much of any nutrient is also a problem. Increasing your protein intake in excess can stress your kidneys and have long-term negative consequences.

A scoop of protein powder in your smoothie or cereal in the morning is an alternative, but adding scoops randomly during your day might result in excess protein consumption.

Another reason for adding protein to our meals is that protein tends to fill you for longer. It dampens your hunger, helping you eat less often and in smaller portions, and allows a carb-based meal be more balanced. However, protein powder is not a miracle solution to losing weight. You still have to look at your overall calorie/kilojoule intake as well as the variety of food types you have included in your diet. Adding protein powder to a healthy breakfast and then eating KFC for lunch is not going to help at all!

Often I see people taking protein supplements when they start exercising to 'help bulk up muscle'. Firstly, if you have excess weight or fat to lose, what is the point? Protein powder adds to your total calorie intake, so will often slow your weight loss down and just frustrate you. Another point to keep in mind is that you might build some muscle (which you would do anyway with the correct exercise regime, even without the supplements), you won't see the muscles as they will still be hidden under the layer of fat. So in this case, lose weight first by eating correctly, and then later, if muscle mass is needed, re-look at the need for supplements. Be wise and find a health professional to advise you in this area, as many of these supplements on the market can cause long-term damage to your kidneys and liver. Another point to remember is that when you start to exercise, you are unfit and are unlikely to be doing long endurance-type exercises or high-intensity exercises for any length of time, even if it might feel like you are. Therefore your energy output is not significant enough to warrant a need for supplements.

That brings me to another point. Look at the quality of the protein powder that you are thinking of using. How pure is it? Does it have added chemicals, fat burners, etc.? Be careful as these chemicals do damage to your organs and most of the time don't give the boost and weight-burning results they promise.

An area where protein supplementation is required is during long-term chronic diseases such as cancer or an inability to absorb nutrients correctly. Often large amounts of weight have been lost and unfortunately, our bodies tend to eat away at our muscle mass or protein stores very quickly. In these situations, a medical professional is usually involved and can give you the correct guidance.

Adding a scoop of protein powder to a smoothie or oats in the morning, rather than missing meals or grabbing a take away is an option. I have always had the approach that getting back to basics is the best and most cost-effective solution. Plan the night before for your day, and take healthy snacks like fruit, nuts, lean biltong, boiled eggs, and leftovers with you to work. Cook more! You don't have to cook fancy meals, an omelette or scrambled egg with some chopped tomato or bits of salad and a slice of low-GI bread is a good option.

So if you are thinking about adding or using protein supplements, get the correct advice on which products are safe and use them in the correct amounts.

Helping you towards a healthy and dynamic life

Janet