From the Guidelines
Dietary protein supplements offer inconsistent benefits and their use should be approached with caution, considering individual nutritional needs and health status, as evidenced by recent studies 1. When considering the benefits of dietary protein supplements, it's essential to prioritize morbidity, mortality, and quality of life as outcomes. The most recent and highest quality study, published in 2024, suggests that the benefits of protein supplementation are inconsistent and may not be suitable for everyone 1.
Key Considerations
- Daily protein intake recommendations vary from 1.0-1.2 g/kg for healthy individuals to 1.2-1.5 g/kg for those with acute or chronic diseases, and >1.5 g/kg/day for those with cachexia or sarcopenia 1.
- Energy- and protein-dense nutrition may not improve food consumption, decrease malnutrition, or increase weight loss, highlighting the need for personalized nutrition plans 1.
- A balanced diet that includes high-quality nutrients, such as those found in Mediterranean, DASH, or plant-based diets, is recommended to improve weight, blood pressure, and glycemic control, and prevent complications 1.
Potential Risks
- High-protein diets may impose significant health risks, including increased low-density lipoprotein (LDL) cholesterol levels, raised blood pressure, and increased urinary calcium loss, which may facilitate osteoporosis 1.
- Excessive protein intake may also lead to deficiencies in essential vitamins, minerals, and fiber, particularly if carbohydrate-rich foods are severely restricted 1.
- The use of amino acid supplements, protein powders, and pills may pose risks due to contamination and imbalances in amino acid ingestion, which can cause adverse effects 1.
Recommendations
- Protein supplements should be used judiciously, taking into account individual nutritional needs, health status, and potential risks, and under the guidance of a healthcare professional 1.
- A balanced diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, and lean protein sources, is recommended to support overall health and well-being.
- Athletes or individuals with increased protein needs should consult with a registered dietitian or healthcare professional to determine the best approach to meeting their nutritional requirements.
From the Research
Benefits of Dietary Protein Supplements
- Protein supplements can be beneficial for individuals who engage in sport or exercise activities, particularly when consumed in addition to an adequate dietary protein intake 2
- Protein supplementation can aid in meeting daily protein requirements, especially for individuals who struggle to consume enough protein through regular food sources alone 3
- Protein supplements have been shown to have positive effects on the body, including:
- Building muscle mass and enhancing recovery 4
- Lowering systolic blood pressure in subjects consuming whey protein-based supplements 4
- Decreasing serum low-density lipoprotein and triglyceride levels in subjects consuming soy-based protein supplements 4
- Reducing postprandial glucose levels in diabetic subjects 4
- Dietary protein is required for various metabolic activities, including growth, repair, and hormone synthesis, and individuals engaged in intense training may require more dietary protein than sedentary counterparts 5
- Ingesting protein and/or amino acids prior to, during, and/or following exercise can enhance recovery, immune function, and growth and maintenance of lean body mass 5
- Adequate intake and appropriate timing of protein ingestion has been shown to be beneficial in multiple exercise modes, including endurance, anaerobic, and strength exercise 5
- Increased dietary protein may be necessary or beneficial for individuals with a physically active lifestyle, with recommended daily intake ranging from 1.2-1.4 g protein/kg body mass/d for endurance exercisers and 1.7-1.8 g protein/kg body mass/d for strength exercisers 6