![]() The amino acid(s) not aligning with the EAA RDAs are defined as limiting amino acids (LAA). All other foods, while not complete, contain at least trace amounts of all EAAs, but not in the ratios matching human EAA RDAs. Only the whole egg is considered 100% complete because its profile mirrors exactly what the body needs. The term ‘protein quality’ is popular term used during protein discussion and reflects the amino acid profile of a protein food and how it mirrors the essential amino acid (EAA) quantities needed by the human body (i.e., RDAs). Table 1-1: Comparing whole food intake versus protein complementation. (29.1 Kg) of energy which cannot be ignored. What this translates to over a one-year period is almost 64 lbs. A balanced approach of ingesting a variety of protein food sources results in 610 more calories a day when compared to the practice of complementing 60g from powders. (84.1 Kg) individual who desires 140g of protein daily (Table 1-1). ![]() The value of eating whole foods rather than simply protein powders/bars/ready-to-drinks (RTDs) should never be discounted given food’s richer nutrient content and the sociocultural benefits to eating meals, but sometimes they provide greater convenience and impact. National Sanitation Foundation (NSF International) is another supplement testing, inspection and certification organization who ensures product and ingredient safety.Informed-Choice (LGC Lab) is one such agency that provides quality assurance by certifying whether supplements and/or raw materials are free of any banned substances currently listed by the World Anti-doping Agency (WADA).Subsequently, independent third-party agencies exist to voluntarily test and validate protein supplements for quality/purity and ingredients. Under DSHEA, regulation of ingredients and banned substances is not ironclad. This does pose a potential concern over scope of practice given the lack of vigorous regulation of supplements under the Dietary Supplement Health and Education Act (DSHEA) governed by the Food and Drug Administration (FDA) (3). Yet, it is interesting that while milk and cheese are considered foods, protein powders are considered supplements. ![]() ![]() as supplements, this product is predominantly derived from the process of making Mozzarella cheese separating the curd (casein) from the whey.įurthermore, the process of producing whey isolates or concentrates is almost identical to the process of producing skim or low-fat milk from whole milk (i.e., micro- and ultra-filtration to remove fats, etc.). (Look for future content that addresses quantity and timing.)Īlthough the government labels protein powders, bars, etc. We read the labels – whey protein concentrate, isolates and hydrolysates micellar caseins, egg white proteins (albumen) and a myriad of plant-based proteins (e.g., soy, pea, rice, hemp), but which is best and what should we consider when making a choice? Although type, timing, quantity and the use of powder as a complement rather than supplement are all important factors, this article will focus upon type and the use of protein as a food complement. So why the surge in the popularity of protein powder? Explanations lie in the evolving nature of fitness trends which now include more competitive-type events (e.g., Spartan runs), the popularity of shorter, more-vigorous exercise workouts (e.g., HIIT), and changing sociocultural events driving an eat-on-the-go mindset (i.e., high-octane fueling) which is gravitating consumers to these products.Īnother explanation lies within the growing research connecting protein to health (i.e., heart health, cancer), weight management (i.e., reducing muscle loss) and aging (i.e., offsetting sarcopenia, the age-related loss of muscle mass) that is widening protein’s consumer base (2). protein supplement sales exceeded $7 billion, with protein powders accounting for $5.6 billion (77%) of that total – sales are expected to increase by over 40% by 2018 (1). Now the target audience has grown to include fitness enthusiasts and health seekers who purchase their product in almost any mainstream retail store. Protein powder was the supplement once dominated by core users in body building and athletics and purchase points limited to specialty stores and gyms. Even collagen (a form of protein) is a popular supplement choice. Once the realm of body builders and athletes, protein supplements and powders have now become a regular part of the fitness enthusiast and health seekers diet.
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