About this Resource
Protein supplements, such as whey protein powder, are commonly consumed by people looking to increase their muscle mass or lose body fat. Whilst protein supplements have been found to be effective for achieving these goals, they are generally not more effective than protein derived from whole foods, which also contain other nutrients such as fibre and vitamins.
Grounded in the Research
“We suggest that instead of adding protein and amino acid supplements to high-protein diets, protein should be preferably received from whole foods, such as fish, eggs, dairy products, legumes, and cereals, along with fibers and other food components. … supplements should be an occasional resource to improve athletic performance and recovery in the cases supported by scientific evidence and when these benefits are difficult to achieve with regular foods.”
Excerpt from: Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-Oja, O. M., El-Nezami, H., & Kolehmainen, M. (2019). Protein supplements and their relation with nutrition, microbiota composition and health: is more protein always better for sportspeople?. Nutrients, 11(4), 829.
References
[1] Grand View Research. (2022). Protein Supplements Market Size, Share & Trends Analysis Report By Product (Protein Powders, Protein Bars), By Distribution Channel (Supermarkets, Online), By Application, By Source, By Region, And Segment Forecasts, 2023 – 2030 Retrieved April 10, 2024, from https://www.grandviewresearch.com/industry-analysis/protein-supplements-market
[2] Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-Oja, O. M., El-Nezami, H., & Kolehmainen, M. (2019). Protein supplements and their relation with nutrition, microbiota composition and health: is more protein always better for sportspeople?. Nutrients, 11(4), 829. https://doi.org/10.3390/nu11040829
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[8] Hevia-Larraín, V., Gualano, B., Longobardi, I., Gil, S., Fernandes, A. L., Costa, L. A., … & Roschel, H. (2021). High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores. Sports Medicine, 51, 1317-1330. https://doi.org/10.1007/s40279-021-01434-9
[9] Jagim, A. R., Harty, P. S., Erickson, J. L., Tinsley, G. M., Garner, D., & Galpin, A. J. (2023). Prevalence of adulteration in dietary supplements and recommendations for safe supplement practices in sport. Frontiers in Sports and Active Living, 5. https://doi.org/10.3389%2Ffspor.2023.1239121