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Looking at alternatives
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DO YOU NEED PROTEIN SUPPLEMENTS?
A vast array of protein supplements are available in a variety of formats including protein recovery drinks, protein shakes, meal replacement drinks, protein powders and protein bars.
With all nutritional supplements increasingly under the spotlight, we asked EIS Nutritionist Karen Reid if athletes really need to use the vast array of protein products available?
Q: Do athletes need so much protein that they have to turn to supplements?
Karen Reid: Many athletes and sportspeople believe that they need to turn to protein supplements to meet the additional requirements for training. But there is no scientific evidence to support the idea that protein or amino acids in supplements are more effective for athletes than the protein available from ordinary food. In fact, adequate amounts of protein can be readily obtained from a number of everyday foods for a fraction of the cost.
In the vast majority of cases, supplements are simply simply based on milk proteins such as whey protein, or soya protein.
Q: So how much protein does an elite athlete really need?
KR: Research recommends that strength and power athletes such as rugby players should consume between 1.2-1.7gms of protein per kg body mass per day. Guidelines on the upper safe intake level recommend that protein intakes should not exceed 2.0gms per kg body mass for any length of time.
Q: What happens if players exceed this amount?
KR: Protein consumed over and above this amount cannot be utilised for protein synthesis, and would either be converted to glucose for fuel, when carbohydrate reserves are low, or stored as fat.
For example a player weighing 70kg would require between 84-120gms of protein, and should not exceed the upper safe intake level of 140gms per day.
Q: Is it possible to achieve this from food alone?
KR: Yes, in the vast majority of cases athletes should be able to consume adequate protein from foods and drinks without the need to turn to supplements as our example menu illustrates below.
Example Menu Plan for a 70kg player requiring 84 – 120gms of protein (with a maximum of 140gms protein).
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Breakfast
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Cereal and Skimmed milk or 2 pancakes with fruit and yoghurt
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20gms protein
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Lunch
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Beans on 2 slices of Toast, fresh fruit
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28gms protein
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Post Training
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1 Pint low fat milk. (can flavour with milkshake powder) or flavoured milk drink e.g. Frijj
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18gms protein
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Evening Meal
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Large (150gms) Chicken Breast, Fresh Vegetables, boiled rice (330g cooked weight), Low fat fruit flavoured yoghurt (200gm pot)
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63mgs
protein
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Total
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129gms protein
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This provides a protein intake of 1.8gms per Kg body mass. Protein supplements would therefore be surplus to requirements, and use calories that would be better allocated to carbohydrate, an important fuel for supporting training and recovery.
Q: Are there any other issues to consider as an elite athlete, when using supplements?
KR: There are concerns, in light of the IOC report which was published in April 2002, that a number of supplements were shown through independent analysis, to contain substances which weren’t labelled. Some of those unlabelled components could lead to a positive drugs test.
In terms of liability, official advice from UK Sport is that athletes should be made aware - by any support staff – of the risks and that liability and full responsibility is theirs.
Q: Are there any instances where energy drinks or meal replacement drinks are useful?
KR: Protein energy drinks or meal replacements can be a useful source of nutrition in the following situations.
- 1-2 hours before training or matches instead of food.
- Within the first hour after training, in particular if there is a delay before eating a meal.
- Within the first hour after a match.
- Sachets of meal replacements can be a useful source of nutrition when travelling, (in case you don’t like the food!).
There are a number of readily available drinks, which offer appropriate levels of nutrition and make an excellent alternative to protein energy supplement products.
Check out the links on the right hand side to see how you can make your own protein drinks for a fraction of the cost!
Photography © Getty Images
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