You’ve probably heard (a lot) about protein supplements. After all, in the last few years, tons of tips and tricks on nutrition and supplements have invaded the internet, and so has the market.
If despite all the information available these days, you still feel confused and distracted, we understand perfectly. Information overload, especially in the area of health and nutrition, makes it extremely difficult to understand what information is valuable and what is a “total waste of money.”
The world of protein supplements is very complex. Considering that it is something that we ingest. Who watches them?
Difficult to establish
Sports nutrition manufacturers and capsule manufacturing companies are responsible for ensuring that their products are safe BEFORE they are marketed.
This means that different health systems are not authorized to review dietary supplement products for their safety and effectiveness before they are marketed.
This does not mean that they are bad or not beneficial, but it is something that can raise doubts.
If the dietary supplement contains a NEW ingredient, manufacturers must notify food control officers of that ingredient prior to marketing. However, the notification can only be reviewed by them (not approved) and only to determine its safety, and not its effectiveness.
Manufacturers must produce dietary supplements in a quality form and ensure that they do not contain contaminants or impurities, and that they are properly labeled according to current Good Manufacturing Practices (cGMP) and labeling regulations.
If a serious problem occurs related to a dietary supplement, manufacturers must report it to authorities as an adverse event.
Food controllers may take dietary supplements off the market if they are found to be unsafe or if the claims about the products are false and misleading. More details!
What do famous organisms say? Are the supplements necessary?
American Dietetic Association, Dietitians of Canada, and American College of Sports Medicine state in their position paper that recommended protein intakes can be achieved through diet, without the use of amino acid or protein supplements.
The EFSA says that protein requirements can be covered by following the dietary guidelines since having higher energy needs there will also be a higher protein consumption per body weight as long as the proportion of energy provided by protein in the diet is maintained around a 10-12% of the total caloric value. Neither the SCF nor the NDA consider that certain sources of protein or protein compounds may have a beneficial effect in relation to muscle mass or performance, beyond what could be expected from a diet with high-quality protein or a mixed diet
Dietitians of Canada: Protein supplements have not been shown to be better at synthesizing muscle than protein-rich foods such as meat, fish, milk, yogurt, and soy.
The Association of UK Dietitians: Protein is necessary to synthesize and repair muscle and plays an important role in the body’s response to exercise. One of the most widespread myths is that eating large amounts of protein results in huge biceps. Considering that energy requirements are covered, a healthy diet provides enough protein to meet these increased needs in athletes.
Ultimately, almost all organisms agree that protein supplements have no advantages over the proteins provided with a healthy diet. To find out more, check out http://www.wbsaqc.org/the-true-cost-of-manufacturing-supplements-and-vitamins/
Should I take them? Yes or no
It all depends on yourself. I firmly believe that a protein supplement taken in moderate conditions does not harm anyone.