Protein and Supplementation

Protein is a very essential macro-nutrient. As we may know, protein supports the growth and maintenance of body tissues. Below are 8 different types of protein, along with their specific functions in the human body.

Hormonal: Hormones are protein-based chemicals and they are secreted by the cells of the endocrine glands. They act as chemical messengers, and transmit signals from one another. An example of a hormonal protein is insulin. Insulin is secreted by the pancreas in order to regulate the blood sugar levels in your body.

Enzymatic: Enzymatic proteins accelerate metabolic processes in cells. Some functions of these proteins are liver functions, stomach digestion, blood clotting and converting glycogen to glucose. An example of enzymatic proteins is digestive proteins that break down food for your body to absorb.               

Structural: Structural proteins, otherwise known as fibrous proteins, are necessary to our bodies. Types of structural proteins are collagen, keratin and elastin. The main structural component in our hair, nails, skin and teeth is keratin.

Defensive: Defensive proteins are what we know best as antibodies. They are the core part of our immune systems, and are much needed to fight of diseases. These antibodies attack bacteria, viruses and other harmful microorganisms, and they are formed in the white blood cells.

Storage: Storage proteins store mineral ions mainly. An example of a storage protein is ovalbumin and casein.

Transport: Transport proteins carry important and very vital materials to the cells. Hemoglobin, serum albumin and calbindin are all examples of transport proteins. Each of these transport proteins are being used in functions in our body that are vital in everyday life.

Receptor: Receptor proteins, found on the outer part of cells, control the substances which enter and leave the cells. Examples of what they could control are water and nutrients. Some of these receptor proteins can activate enzymes or even stimulate endocrine glands.

Contractile: Contractile proteins regulate the strength and speed of heart and muscle contractions. Contractile proteins are also known as motor proteins. Myosin and actin are types of contractile proteins.

How Much Do I Need?

Protein - an essential nutrient that a body required to build and repair muscle tissue is found in many foods you probably eat on a daily basis. How much protein is necessary? A typical person’s needs for protein are around 0.8-1.0 grams of protein per kilogram of body weight. If you’re interested in calculating your needs, take your weight in pounds divided by 2.2 to get your weight in kilograms. If a normal person needs 0.8-1.0 grams/kilogram, then how much more protein does an athlete need? The Academy of Nutrition and Dietetics (AND) recommends 1.2-1.7 grams/kilogram for power athletes (strength or speed) and 1.2-1.4 grams/kilogram for endurance athletes.

For Athletes

Muscle milk and protein powders are on the rise within the bodybuilding and athlete community. What is the purpose of them and what can they do that food can’t? Many athletes consume more protein than necessary through supplements and powders, when in reality they probably consume their daily recommendation from food alone. Some great food sources of protein are: milk, eggs, meat, and beans. However, according to AND, “Recent studies have shown that high-quality proteins such as whey, casein, and soy can effectively be sued for the maintenance, repair, and production of skeletal muscle proteins in response to weight training.” A few tips if you are selecting protein powders:

• Look for whey or soy protein isolate as the first ingredient
• Choose low fat options with high protein (<3g fat, <5g sugar, and >20g protein are good starting places)
• If you are adding flavor to your protein powder, look for low-fat or natural flavors such as fruit
• Remember: you can meet (nearly) all protein needs through food intake!

For Heart Health

We’ve heard many times how too much protein, specifically saturated fat, can increase cholesterol levels. It should come as no surprise that protein supplements can also impact plasma lipids. Because of soy protein’s structural similarity to estrogen, it also has been proven to increase high-density lipoprotein (HDL) and decrease low-density lipoprotein (LDL) in some cases. In other studies, it was said to have no effect on HDL. Other research tailored to phytosterol supplementation revealed a fall in LDLs, but showed no effect in HDL when the steroid compound was taken. Some of these protein supplements have been proven to impact cholesterol levels in modest amounts, making them potentially helpful in combatting the risk of cardiovascular disease. While taking protein supplements in excess may have some side effects, taking them to improve heart health could possibly be useful.

For the Aging Adult

For the aging adult, maintaining lean muscle mass is paramount. By continuing regular exercise, we can maintain flexibility, range of motion, and quality of life through physical function. But did you know that supplementing your diet with whey protein, your workouts can have better, lasting effects on your body composition? In an article published just recently, elderly adults with a mean age of 80.3 years old, that also have sarcopenia (age related loss of muscle mass), were provided post exercise shakes after performing resistance exercise programs over twelve weeks. The participants received 22 grams whey protein and Vitamin D supplementation compared to the control group that performed the same workouts without the dietary supplementation. Those receiving the supplementation obtained the best results by decreasing their body’s fat mass and increasing their muscle mass. To avoid age related loss of muscle and fat mass gain, it is best to continue exercising and enjoy some calcium and protein rich dairy after your workout.

Over-supplementation

Protein supplementation when done correctly can be a great exercise enhancement. However, is there such a thing as too much protein supplementation? Yes. Taking too much of a protein supplement can lead to a plethora of negative effects. In most cases, over supplementing can end in dehydration, weight gain, significant stress on the liver and kidneys, as well as hypercalciuria (excessive calcium in the urine). Why is this so worrisome? Dehydration can impede athletic performance as well as inhibit adequate electrolyte balances in the body. Weight gain occurs because all of the excess protein is stored as fat. Hypercalciuria overloads the kidneys and can induce kidney failure.  Over time, the stress that is placed on the liver and kidneys impairs their functions, and eventually causes them to fail. Protein supplementation can be great for a short term basis, but should be reconsidered in a long term plan.

References

Academy of Nutrition and Dietetics: eatright.org

Escott-Stump, S. (2012). Nutrition and Diagnosis-Related Care. (7th ed). Baltimore, MD: Lippincott, Williams & Williams.

Mahan, L., Escott-Stump, S., & Raymond, J. (2012). Krause's Food and the Nutrition Care Process (13th ed). St. Louis, MO: Elsevier/Saunders.

Mooradian, A., & Haas, M. (2014). The effect of nutritional supplements on serum high-density lipoprotein cholesterol and apolipoprotein a-i. American 

                 Journal of Cardiovascular Drugs, 14(4), 253-274. doi:10.1007/s40256-014-0068-1

Rondanelli, M., Klersy, C., Terracol, G., Talluri, J., Maugeri, R., Guido, D., Faliva, M., Perna, S. (2016). Whey protein, amino acids, and vitamin D supplementation with physical acitivity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly. American Journal of Clinical Nutrition. Advance online publication. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/26864356

Woods, P. (n.d.) Eight types of protein and their function. Retrieved from: http://healthyeating.sfgate.com/eight-types-protein-function-4559