Food Coach For You

Protein Supplements VS Real Foods

Are your kitchen cabinets beginning to look like the inside of a sports nutrition store? During peak training it may seem like we consume more sports nutrition products than actual real food, whether it be before, during or after our workouts. But how much is too much and can we get our sports nutrition needs met with real foods? Determining the right time and amount of the supplements used may be key to overall balance and wellness.

The July issue of Consumer Report investigates heavy metal contamination in various protein supplements. Fifteen protein supplements were tested for arsenic, cadmium, lead, and mercury, and 3 of the 15 tested exceeded the United States Pharmacopia’s (USP) guidelines. EAS Myoplex Original Rich Dark Chocolate Shake and both the Muscle Milk’s Chocolate and Vanilla Crème flavors were those that tested high in heavy metals.

Supplements are not regulated by the FDA, however manufacturers can choose to have the quality and safety of their product certified by the USP. The USP is a federally recognized authority for setting voluntary standards on health products. The USP has set the following levels of heavy metals as acceptable for three servings: 15 micrograms (µg) arsenic, 5µg cadmium, 5µg lead, and 10µg mercury. The findings showed that three servings a day would average:
• EAS Myoplex: 16.9 micrograms (µg) of arsenic and 5.1µg cadmium
• Muscle Milk Chocolate powder: 12.2µg arsenic, 5.6µg cadmium and 13.5µg lead
• Muscle Milks Vanilla Crème: 12.2µg lead

Although we may first look at these findings and attest to not drinking 3 servings a day, the problem is that heavy metals are not easily excreted from the body and will accumulate in the body over time, causing damage to various organ systems, particularly gastrointestinal, nervous, hematologic (blood), renal (kidney), and integumentary (skin).

As athletes we may find it easy to fall into the supplement world which seems to always promise enhanced performance. But how many products are we consuming that are not regulated by the FDA or other authorities? What are our risks of consuming products with higher levels of heavy metals? And is it possible to get more of our sports nutrition needs met by real food? In addition to some protein supplements possibly affecting our health, weaning ourselves off these supplements may also contribute to lighter wallets. Although the prices and amounts of protein may vary per product, most powder formulas will run $1 per serving while ready made shakes can go up to $3. Look below at how much more economical it may be to eat protein from natural food sources rather than supplements:
• 3oz chicken: 21g protein $0.37
• 3 eggs: 21g protein, $0.50
• 3c milk: 24g protein, $0.56

Numerous studies have shown that chocolate milk has been an effective recovery drink. Chocolate milk has a 1:4 ratio of protein to carbohydrates which has been shown to be an ideal ratio for replenishing and rebuilding exhausted muscles. Milk protein also has a high biological value with a good source of branched chain amino acids. The American College of Sports Medicine reported that drinking fat free chocolate milk after a strenuous exercise replenished muscle glycogen, promoted protein synthesis, and prevented breakdown of lean muscle. And low fat chocolate milk is a good source of necessary electrolytes (calcium, magnesium and potassium) and hydration.

One study looked at 10 trained male and female cyclists who rode 1.5 hours followed by 10 minutes of intervals. Upon completion they were given one of three drinks immediately and rested for 2hrs. Those who drank the fat free chocolate milk had a shorter time trial during a subsequent 40k ride than those who drank the carbohydrate drink and the control.

With the demands that training and racing has on our bodies we should be focused on fueling ourselves in the most balanced, cost-effective and healthy way possible. Without having a consistent regulation of nutrition supplements we are potentially at risk for consuming excessive amounts of heavy metals. Our bodies respond best to the natural compounds it recognizes and can digest (food!). Therefore, it is valuable as athletes to develop our “natural food” nutrition knowledge as best as we can. As well, cycling is not the cheapest sport with the bikes, gear, and entry fees it adds up. So keeping sports nutrition supplements to a minimum can definitely help the budget and when possible use natural foods and be creative. I will leave you will one of my favorite recovery drinks: 6oz nonfat Greek yogurt, 8oz fat free chocolate milk, 1 banana (420calories, 23g protein, 60g carbohydrates). Go ahead and try it out, or get inspired and create your own!

2 Responses to “Protein Supplements VS Real Foods”

1. watch says:

   June 30, 2010 at 6:22 am

   Cool blog , i will bookmark it right now !
2. eatingRD says:

   July 16, 2010 at 12:05 pm

   Great post! I was so disappointed by this report and how consumers are left without any explanation. I definitely believe there needs to be more solid regulation for these things. I tried to contact both consumer reports and BSN, but didn’t get any concrete response. It’s just crazy to me, but just goes to show that real food is just as good, and even better.