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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
1. "2014’s Best Protein Powder – Top 10 Whey Powders." Supplement Reviews and Rankings. Top10Supplements.com, 15 Jan. 2014. Web. 14 Oct. 2014. <http://top10supplements.com/2014s-best-protein-powder-list/1/>
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>
3. Eisenberg, M. E., M. Wall, and D. Neumark-Sztainer. "Muscle-Enhancing Behaviors Among Adolescent Girls and Boys." PubMed.gov. U.S. National Library of Medicine, Dec. 2012. Web. 10 Oct. 2014. <http://www.ncbi.nlm.nih.gov/pubmed/23166333>
4. Godin, Jeff. The Dietary Supplement Dilemma: Helpful or Harmful? N.p.: National Defence, The Canadian Forces Health Services Group, n.d. Fitchburg State College. Web. 14 Oct. 2014. <http://www.uml.edu/campusrecreation/docs/Supplements%20Final.pdf>
5. Lang, Angela. "Benefits of Protein Supplements." LIVESTRONG.COM. Livestrong, 16 Aug. 2013. Web. 9 Oct. 2014. <http://www.livestrong.com/article/101105-benefits-protein-supplements/>
6. Martin, Laura. "High-Protein Diet Slideshow: Benefits & Risks." High Protein Diets: Do They Work? WebMD, 8 Aug. 2012. Web. 10 Oct. 2014. <http://www.webmd.com/diet/ss/slideshow-high-protein-diet>
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>
8. "Protein in Diet: MedlinePlus Medical Encyclopedia." Protein in Diet. U.S. National Library of Medicine, 30 Apr. 2013. Web. 9 Oct. 2014. <http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm>
9. Reed, Mangels. "Protein in the Vegan Diet." VRG. The Vegetarian Resource Group, 2011. Web. 9 Oct. 2014. <http://www.vrg.org/nutrition/protein.php>
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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