Common questions and misconceptions about protein supplementation: what does the scientific evidence really show?
- PMID: 38626029
- PMCID: PMC11022925
- DOI: 10.1080/15502783.2024.2341903
Common questions and misconceptions about protein supplementation: what does the scientific evidence really show?
Abstract
Protein supplementation often refers to increasing the intake of this particular macronutrient through dietary supplements in the form of powders, ready-to-drink shakes, and bars. The primary purpose of protein supplementation is to augment dietary protein intake, aiding individuals in meeting their protein requirements, especially when it may be challenging to do so through regular food (i.e. chicken, beef, fish, pork, etc.) sources alone. A large body of evidence shows that protein has an important role in exercising and sedentary individuals. A PubMed search of "protein and exercise performance" reveals thousands of publications. Despite the considerable volume of evidence, it is somewhat surprising that several persistent questions and misconceptions about protein exist. The following are addressed: 1) Is protein harmful to your kidneys? 2) Does consuming "excess" protein increase fat mass? 3) Can dietary protein have a harmful effect on bone health? 4) Can vegans and vegetarians consume enough protein to support training adaptations? 5) Is cheese or peanut butter a good protein source? 6) Does consuming meat (i.e., animal protein) cause unfavorable health outcomes? 7) Do you need protein if you are not physically active? 8) Do you need to consume protein ≤ 1 hour following resistance training sessions to create an anabolic environment in skeletal muscle? 9) Do endurance athletes need additional protein? 10) Does one need protein supplements to meet the daily requirements of exercise-trained individuals? 11) Is there a limit to how much protein one can consume in a single meal? To address these questions, we have conducted a thorough scientific assessment of the literature concerning protein supplementation.
Keywords: Erogenic aid; exercise; performance; supplement.
Conflict of interest statement
JA is the CEO of the International Society of Sports Nutrition (ISSN), a 501c3 academic nonprofit. The ISSN receives grants from companies that sell, market, and manufacture protein-containing sports nutrition products. AF is an inventor of EAA-based compositions (US11,273,138 B2, US20140343112, US20200253908). CMK has no conflict of interest related to this manuscript regarding financial or business interests. Over the past 18 years, he has received grants and contracts to research dietary supplements, served as a paid consultant for industry, and received honoraria for speaking at conferences and writing lay articles about sports nutrition ingredients and topics. DGC has received grants, travel support and product donations for research from various companies that sell, market, or manufacture protein supplements. RBK has conducted sponsored research on nutritional supplements through grants and contracts awarded to the universities with which he has been affiliated, received honorarium for presenting research related to dietary supplements, served as an expert on cases related to dietary supplements, and consulted with industry on product development including dietary supplements containing essential amino acids/protein. JRS has no conflict of interest related to this manuscript regarding financial or business interests. Over the past 25 years, he has received grants and contracts to research dietary supplements, served as a paid consultant for industry, and received honoraria for speaking at conferences and writing lay articles about sports nutrition ingredients and topics. SMA has no current conflicts of interest specifically related to EAAs/protein. He has received other funding from dietary supplement companies for research, honoraria for speaking at conferences or as an advisory board member, and consulting. CE, BA, HC, PH, SCF, FP, and DG have no conflicts to declare.
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