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Protein Supplementation: Is it necessary?
- 1. Protein Supplementation Is it necessary? Eric Roberts HW 499-01 Term 2102C Purdue Global University
- 2. ABOUT • What is protein? • Protein in action • Protein functions • What is protein supplementation? • History of protein • Benefits of Protein Supplementation • Downside of Protein Supplementation • Types of Protein Supplementation • Creative Ways to Supplement Protein • Is Protein Supplementation Safe? • Protein For You
- 3. BREAK THE ICE • WHY DON’T EGGS TELL JOKES? (Food Hero, n.d.)
- 4. WHAT IS PROTEIN? • An essential nutrient • 2nd most plentiful bodily substance • Macronutrient
- 5. PROTEIN IN ACTION • Consumption • Saliva • Stomach • Smaller Intestine • Blood Stream • Cells
- 6. PROTEIN FUNCTIONS • Growth & Maintenance • Balances Fluid • Bolsters Immune Health • Provides Energy
- 7. WHAT IS PROTEIN SUPPLEMENTATION • Powder • Example: Whey • Added
- 8. HISTORY OF PROTEIN SUPPLEMENTATION • Original Use • Bodybuilding
- 9. BENEFITS OF PROTEIN SUPPLEMENTATION • Weight Management • Muscle Growth • Recovery After Exercise • Added Nutrition • Better Athletic Performance
- 10. DOWNSIDE OF PROTEIN SUPPLEMENTATION • Added Sugar • Added Calories • Valid Claims? • Digestive Distress
- 11. TYPES OF PROTEIN SUPPLEMENTS • Whey • Casein • Egg White • Collagen • Plant-Based
- 12. CREATIVE WAYS TO SUPPLEMENT • Breakfast Foods • Liquids • Desserts • Add-ons to Foods • Energy Bites
- 13. IS PROTEIN SUPPLEMENTATION SAFE? • Side Effects • Toxic Chemicals
- 14. PROTEIN FOR YOU • Aids in Protein Consumption • Revved Metabolism • Prevents Muscle Tissue Loss • Develop Lean Muscle • Best For Your Body & Goals • Pros & Cons
- 15. CONCLUSION • The importance of protein • How protein interacts with the body • Functions of protein • What protein supplementation is • Protein supplementation’s history • The benefits of taking a protein supplementation • The downside of taking a protein supplementation • Types of protein supplements • Ways to incorporate protein supplements in different foods • Are protein supplements safe • Are protein supplements for you
- 16. FURTHER LEARNING • 5 Minute Discussion • Information on Amino Acids (Essential & Nonessential) • https://medlineplus.gov/ency/article/002222.htm
- 17. REFERENCES Arnarson, A. (2017). 8 signs and symptoms of protein deficiency. https://www.healthline.com/nutrition/protein-deficiency- symptoms Bickle, P. (2017). Separating the curds from the whey: Why did we start making cheese? https://www.english- heritage.org.uk/visit/inspire-me/blog/blog-posts/2017/why-did-we-start-making-cheese/ Butler, N. (2018). What are the benefits of protein powder. https://www.medicalnewstoday.com/articles/323093 Conley, M. (2021). 10 ways to use protein powder that go beyond shakes. https://www.insider.com/ways-to-use-protein- powder-2018-10 Fetters, K. (2015). A girl’s guide to using protein powder. https://www.womenshealthmag.com/food/a19913776/protein-powder- guide/ Food Hero. (n.d.). Egg jokes. https://www.pinterest.com/pin/231583605828104229/ Harvard Health Publishing. (2020). The hidden dangers of protein powders. https://www.health.harvard.edu/staying-healthy/the- hidden-dangers-of-protein-powders Heffernan, C. (2021). How protein powder became a supplement for athletes. https://barbend.com/history-of-protein-shakes/
- 18. REFERENCES Kubala, J. (2020). 11 best protein powders by type. https://www.healthline.com/health/best-protein- powder#_noHeaderPrefixedContent Lauritzen, G. (1992). What is protein? https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1612&context=extension_histall Marengo, K. (2021). How is protein digested? https://www.healthline.com/health/protein-digestion#absorption Parkinson, C. (2016). A brief history of protein supplements. https://botanicahealth.com/blog/brief-history-protein- supplements/ Pasiakos, S. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. https://pubmed.ncbi.nlm.nih.gov/25169440/ Van De Walle, G. (2018). 9 important functions of protein in your body. https://www.healthline.com/nutrition/functions-of-protein#TOC_TITLE_HDR_5 Vanderberg, M. (2021). 13 foods you didn’t know you could make with protein powder. https://www.insider.com/how-to-use-protein-powder-2018-10
Editor's Notes
- Today’s topic discussion Protein supplementation Is it necessary? Is it hype?
- We will discuss topics like What is protein? Protein in action Protein functions What is protein supplementation? History of protein Benefits of protein supplementation Downside of protein supplementation Types of protein supplementation Creative ways to supplement protein Is protein supplementation safe? Protein for you
- Before getting into the presentation Let’s break the ice References Food Hero. (n.d). Egg joke. https://www.pinterest.com/pin/231583605828104229/
- Protein is an essential nutrient Needed for optimal health An inadequate amount leads to Bloated swollen bellies Inflammation Liver failure Skin hair and nail problems Loss of muscle mass Greater bone fracture risk Infection severity increase Greater appetite and calorie intake 2nd most plentiful bodily substance next to water It’s everywhere Skin Muscles Hair Blood Body organs Eyes Fingernails Bones It’s a Macronutrient Needed it in relatively large amounts On par with fats and carbohydrates Larger than micronutrient needs (vitamins & minerals) References Arnarson, A. (2017). 8 signs and symptoms of protein deficiency. https://www.healthline.com/nutrition/protein-deficiency-symptoms Lauritzen, G. (1992). What is protein? https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1612&context=extension_histall
- Consumption In animal or plant form In supplement form Saliva Slightly broken down by enzymes in the saliva Stomach Further breaks down proteins into smaller chain amino acids Smaller Intestine Pancreas enzymes with a buffer reduce acidity level Allows the smaller chain amino acids to be broken down individually Microvilli in small intestine allows amino acids to be absorbed and then released into the blood stream Blood Stream Amino acids are then transported to cells in the body Cells Cells take these amiono acids and uses them for tissue repair and muscle building References Marengo, K. (2021). How is protein digested? https://www.healthline.com/health/protein-digestion#absorption
- Growth & Maintenance Proteins in body in constant turnover state Normally, same amount of protein is broken down and used to build and repair tissues (1). More than likely, this is the recommended daily allowance Periods of illness, during pregnancy, while breastfeeding, while recovering from an injury or surgery, being older, being an athlete? (1). More protein is broken down than the body can create (a). Your body will need more Balances Fluid Albumin & Globulin Proteins in the blood Attracts & retains water Levels decrease if inadequate protein is consumed (1). Results in them not being able to keep blood in blood cells (forced into spaces between cells) (a). Swelling in the abdomen can be a result of this Bolsters Immune Health Proteins form antibodies to fight infection Protects against viruses and bacteria (1). Tags foreign invaders for elimination (a). Enables cells to never forget how to make them (i). Develops immunity so antibodies can respond quickly once the virus or bacteria invades the body again Provides Energy Provides minimum of its energy for bodily needs This is because it’s widely used throughout the body Carbs & fats are metabolized more efficiently Carb & fats shortage, low calorie intake, or a state of fasting Body can get energy from proteins (1). It gets it from the amino acids from broken-down skeletal muscle References Van De Walle, G. (2018). 9 important functions of protein in your body. https://www.healthline.com/nutrition/functions-of-protein#TOC_TITLE_HDR_5
- Powder Derived from soybeans, peas, rice, potatoes, hemp, eggs, or milk Example Whey It’s derived from the liquid portion, that separates from curds, when making cheese Additions Sugars Artificial flavors red velvet cookies and cream lucky charms thin mints chocolate chip confetti cake german chocolate coldstone ice cream flavors banana nut bread blueberry cobbler chocolate lava cake Thickeners Vitamins Minerals References Bickle, P. (2017). Separating the curds from the whey: Why did we start making cheese? https://www.english-heritage.org.uk/visit/inspire-me/blog/blog-posts/2017/why-did-we-start-making-cheese/ Harvard Health Publishing. (2020). The hidden dangers of protein powders. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
- A. Original use 1. Late nineteenth century a. Plasmon appeared (1). It was a dried milk-powder treatment (2). Used in hospitals to strengthened undernourished patients 2. In the early 1900s a. Plasmon started being marketed to the general public, especially athletes with money being the motivation 3. In 1914 a. The marketing of Plasmon died down in 1914 Bodybuilding In the 1950s a. protein supplementation began to be marketed again (1). Egg protein was used by competitive bodybuilders (2). Whey protein came later (a). for those who wanted to lose weight, gain muscle mass, or use it as a meal replacement (b). all amino acids (c). lot or protein packed per serving (d). not good for people with dairy allergens (3). Soy protein quick to follow whey (a). provided a plant-based alternative (b). losing popularity due to GMO soy being used, food sensitivities, and anti-nutrient properties (4). Pea protein came around with soy (a). contains lectins and can cause upset stomachs (5). Hemp and rice protein are new to the market (a). great nutrient profile References Heffernan, C. (2021). How protein powder became a supplement for athletes. https://barbend.com/history-of-protein-shakes/ Parkinson, C. (2016). A brief history of protein supplements. https://botanicahealth.com/blog/brief-history-protein-supplements/
- Weight Management Feel fuller for longer Smaller portion sizes Less frequent snacking Might reduce body weight and total fat mass Muscle Growth improved muscle size and strength When accompanied with resistance exercise training Effective for men and women Maxes out at 1.6 grams per kilogram of body weight (1). More may be needed for older population Recovery After Exercise Speeds up recovery from soreness after exercise Reduces damage to muscles and improves performance and protein synthesis of the muscles Added Nutrition Recommended daily intake is 46 grams for women and 56 grams for men f this is hard for individuals to reach due to dietary choices, protein supplementation can help them achieve it People might need more; supplementation is helpful (double the recommended daily intake) (1). athletes, weightlifters, elderly, and people who might have a chronic illness Better Athletic Performance Promotes muscle hypertrophy Accelerates gains in aerobic and anaerobic power References Butler, N. (2018). What are the benefits of protein powder. https://www.medicalnewstoday.com/articles/323093 Pasiakos, S. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. https://pubmed.ncbi.nlm.nih.gov/25169440/
- A. Added Sugars 1. Some have a little 2. Some have a lot a. 23 grams a scoop in an example 3. American Heart Association recommends 24 grams of added sugar per day for women and 36 grams for men B. Added Calories 1. An extreme example a. Some protein powders, when added with milk, can equal more than 1200 calories b. ’m sure this can happen when other foods are added to the protein shake (1). peanut butter, bananas, ice cream, etc 2. Risk involved a. Weight gain and a spike in blood sugar levels C. Valid Claims 1. FDA leaves it to manufacturers to label products accurately a. there is no way to know if the claims are true D. Digestive Distress 1. Milk-based protein powders can cause gastrointestinal discomfort for people dairy allergies or who are lactose intolerant Resources Harvard Health Publishing. (2020). The hidden dangers of protein powders. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
- Whey Milk-based Quickly and easily digested and absorbed Helps you feel full and energized Good for using when working out Casein Milk-based Slowly digested and absorbed Helps you feel satiated longer and help reduce appetite May help support muscle growth over lengthier periods of time Egg White Loaded with amino acids Helps build lean muscle strength Aids in muscle repair and recovery Collagen Stimulates muscle growth after exercise Helps your muscles to function properly Plant-based Idea for vegans Idea for those intolerant to milk proteins or lactose Pea Protein (1). helps increase muscle mass when used with resistance trainin Rice Protein (1). Same muscle-building benefits as whey protei Hemp Protein (1). Easy to digest (2). Complete protein (3). Contains all nine essential amino acids References Kubala, J. (2020). 11 best protein powders by type. https://www.healthline.com/health/best-protein-powder#_noHeaderPrefixedContent
- Breakfast Add to oatmeal One cup of oats per one scoop of protein powder Make protein pancakes and/or waffles Add it into your pancake or waffle mix Add to scrambled eggs whisk flavorless collagen protein powder into eggs Liquids Add to coffee swap powdered creamer for some vanilla-flavored protein powder Add to any sauce example: pasta sauce (1). add savory protein powder (pea protein) to pasta sauc Add to soup stir whey or soy protein powder into cream-based soups (when soup is done heating) Desserts Make protein cookies add protein powder to cookie recipes (protein cookie recipes recommended) Make protein powder mud cake simple recipes out there that use whey or casein protein powders Add-ons to Foods Add flavorless protein powder to mashed potatoes stir some powder into a mashed potato recipe Add protein powder to yogurt Mix protein powder along with granola and fruit Add protein powder in any crust you make Example: pizza crust (1). search some recipes (2). pea protein powder or hemp protein powder are good options Add protein powder to hummus use a flavorless plant-based protein powder to add to your hummus Energy Bites Make protein balls plenty of recipes out there and usually require no baking References Conley, M. (2021). 10 ways to use protein powder that go beyond shakes. https://www.insider.com/ways-to-use-protein-powder-2018-10 Vanderberg, M. (2021). 13 foods you didn’t know you could make with protein powder. https://www.insider.com/how-to-use-protein-powder-2018-10
- A. Side Effects 1. Long term effects are not known a. Limited data is out there on effects of high protein from supplementation B. Toxic Chemicals 1. Many protein powders contained a. heavy metals (1). lead (2). arsenic (3). cadmium (4). mercury b. BPA (1). used to make plastic c. pesticides d. other contaminants linked to cancer plus other health conditions References Harvard Health Publishing. (2020). The hidden dangers of protein powders. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
- A. Aids in Protein Consumption 1. Women typically consume fewer natural sources of protein in their diet than men B. Revved Metabolism 1. Needed for women who are active or trying to lose weight C. Prevents Muscle Tissue Loss 1. When losing weight, the goal is to lose more body fat and less muscle; protein powder can help D. Develop Lean Muscle 1. The mixture of proteins, carbs, and vitamins can help with lean muscle development; especially when consumption is after a workout E. Best For Your Body & Goals 1. Research needs to be done on what type of protein powder is more beneficial to your unique body and your personal goals 2. Don’t just consume the most known or popular type of powder, do your research F. Weigh the Pros & Cons 1. Do the pros of managing your weight, growing muscle, speedy recovery after exercise, a way to receive additional nutrition, and better athletic performance outweight the cons of added sugar intake, added caloric intake, unsubstantiated claims, digestive distress, possible side effects, and the inclusion of toxic chemicals. 2. You need to decide for yourself References Fetters, K. (2015). A girl’s guide to using protein powder. https://www.womenshealthmag.com/food/a19913776/protein-powder-guide/
- Today we talked about The importance of protein Discussed how it interacts with the body Functions of protein What protein supplementation is Protein supplementation’s history The benefits of taking a protein supplementation The downside of taking a protein supplementation Types of protein supplements Ways to incorporate protein supplements in different foods Are protein supplements safe Are protein supplements for you
- 5 Minute Discussion Talk about the presentation, share previously known information, and generate questions Open discussion after 5 minutes Information on Amino Acids (Essential & Nonessential) Link provided for information
- References Arnarson, A. (2017). 8 signs and symptoms of protein deficiency. https://www.healthline.com/nutrition/protein-deficiency-symptoms Bickle, P. (2017). Separating the curds from the whey: Why did we start making cheese? https://www.english-heritage.org.uk/visit/inspire-me/blog/blog-posts/2017/why-did-we-start-making-cheese/ Butler, N. (2018). What are the benefits of protein powder. https://www.medicalnewstoday.com/articles/323093 Conley, M. (2021). 10 ways to use protein powder that go beyond shakes. https://www.insider.com/ways-to-use-protein-powder-2018-10 Fetters, K. (2015). A girl’s guide to using protein powder. https://www.womenshealthmag.com/food/a19913776/protein-powder-guide/ Food Hero. (n.d.). Egg jokes. https://www.pinterest.com/pin/231583605828104229/ Harvard Health Publishing. (2020). The hidden dangers of protein powders. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders Heffernan, C. (2021). How protein powder became a supplement for athletes. https://barbend.com/history-of-protein-shakes/
- References Kubala, J. (2020). 11 best protein powders by type. https://www.healthline.com/health/best-protein-powder#_noHeaderPrefixedContent Lauritzen, G. (1992). What is protein? https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1612&context=extension_histall Marengo, K. (2021). How is protein digested? https://www.healthline.com/health/protein-digestion#absorption Parkinson, C. (2016). A brief history of protein supplements. https://botanicahealth.com/blog/brief-history-protein-supplements/ Pasiakos, S. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. https://pubmed.ncbi.nlm.nih.gov/25169440/ Van De Walle, G. (2018). 9 important functions of protein in your body. https://www.healthline.com/nutrition/functions-of-protein#TOC_TITLE_HDR_5 Vanderberg, M. (2021). 13 foods you didn’t know you could make with protein powder. https://www.insider.com/how-to-use-protein-powder-2018-10