Should You Eat High-Protein Products?

Feb 5, 2013 | 10:18 AM ET | Rachael Rettner, MyHealthNewsDaily Staff Writer

In 2012, 19 percent of new food and beverage products launched in the United States were labeled as being "high-protein," according to Mintel, a market research company. That's higher than anywhere else in the world, including India (9 percent), and the United Kingdom (7 percent), Mintel said.Although popular, high-Protein Bars, shakes and other products aren't the best way to get your protein, experts say.

Proteins are essential nutrients, found inside every cell in the body. They are used for growth and maintenance, including tissue and muscle repair (muscle-building), and play a smaller role as an energy source. In general, about 10 to 35 percent of your daily calories should come from protein, according to the Centers for Disease Control and Prevention (CDC). Adult women shouldeat about 46 grams of protein a day, and adult men should eat about 56 grams a day. Most people in the United States actually get more than enough protein. A 2009 to 2010 U.S. food survey found that, on average, women eat about 70 grams of protein per day, and men eat about 100 grams.A bar or shake might seem like an easy way to get the recommended amount of protein, but you're better off getting the nutrient from real food, some experts say,

"I never recommend protein supplements," said Katherine Tallmadge, the author of "Diet Simple" (LifeLine Press, 2011). "People need to be eating real food."

High-protein bars and shakes are often high in calories (and sugar), too, and don't leave people feeling full in the same way that a well-rounded meal, with a variety of flavors and nutrients, does, Tallmadge said.

"You can feel full or more satisfied with fewer calories" when you eat real food, she added.

Good sources of protein include meat, poultry, fish, legumes (such as dry Beans and peas), eggs, milk and tofu, according to the CDC.

To fuel exercise and build muscle, Tallmadge recommendsyogurt, which she herself eatsbefore and after a workout. "Yogurt is a major protein source," Tallmadge said. For people who want a nonperishable food to take on hikes or outings, Tallmadge recommends nuts and dried fruit.

Heather Mangieri, a nutrition consultant and spokeswoman for the Academy of Nutrition and Dietetics, agreed that, ideally, people should get protein from food. But some people who have high caloric needs, such as athletes, may find it more convenient to get their protein, along with necessary extra calories, from a high-protein product, Mangieri said.

Mangieri notes that our bodies typically use a maximum of 20 to 30 grams of protein from a single meal. Beyond that, any additional protein in a meal or bar won't confer an extra tissue-repair or muscle-building benefit, Mangieri said. So it is important to space out protein consumption throughout the day, consuming about equal portions at each meal. (For instance, if you eat three meals a day, you could consume about a third of your protein at Breakfast, a third at lunch and a third at dinner.)

Pass it on:It's best to get protein from real food, rather than from bars, shakes or other supplements.

http://www.myhealthnewsdaily.com/3503-high-protein-products-best-sources.html

I read this article. She has a point, but not one that I completely agree with. Supplements have its place especially if you are trying to improve your overall health. Sure, eating a good diet is important and shouldn't be replaced with just supplements, but it is difficult to get every vitamin and nutrient out of food by itself, especially in the American diet that is full of processed foods. There are plenty of clean protein supplements in the market that do a good job. You have to educate yourself and know whats good and what isn't. I also take into account that Ms. Tallmadge is promoting her book and diet.

I think you also have to take into account this is Written for people with "normal" stomachs in mind.

So it cant really apply to us to much.

Nice article though

Oh and I agree with the first part. Americans LOVE products that are thinly disguised candy bars by companies touting that they are good for you and full of Protein and fiber!!

What I found very interesting about this article is the number of grams of Protein recommended. My surgeon told me that he did NOT want me eating more than 45-50g of protein a day. I see members here regularly eating 60g, 80g, and over 100g of protein daily.

I told him that I had 60g of protein one day and he was not very supportive of that at all and told me not to do that. He said at my height (5'3") to be healthy that 45-50 was quite enough.

He also said he did not want me consuming any more protein supplements (shakes) after Jan 1, which was around 14 weeks after surgery).

This article says the same thing. I do not believe everything I read by a long margin (I'm working on my doctorate and research a lot). But I did find it interesting.

Exactly John and Laura. When you're on limited calories like we are....a good quality Protein shake can be very beneficial, especially right after an intense workout.

But I don't feel the same way about protein bars in general...most are not worth eating. Too many people are content to use them to get in their protein when there are better alternatives.

That is interesting. Did your doctor tell you why exactly? It's so funny how we all have different plans, instructions and such. I feel like a giant Guinea pig in the cage of life

[edit] as in, can your body not process the "extra"

Protein ?

That is interesting. Did your doctor tell you why exactly? It's so funny how we all have different plans, instructions and such. I feel like a giant Guinea pig in the cage of life

[edit] as in, can your body not process the "extra"

Protein ?

He believes that the body needs real food, not supplements. He does have me taking B12, a Multivitamin, Iron and Calcium. Excessive amounts of protein are neither necessary nor healthy for the body. Perhaps if you were an elite athlete, but not for someone who isn't.

I was told no more than 40-45 g of protein. I'm also 4'10" but he recommends that overall. He also said to limit shakes and to get my protein from food if possible.

I see... I guess I'm just not to the point of getting all my protein from eating alone... I still have a hard time "eating" that much, though when I do eat it is protein dense food mostly .

I'm afraid I won't be able to eat enough either. I think they are good for a "go-to" to keep us healthy until we can eat enough.

Solid food protein post-op after 3 months. Not prior. We do need to take protein supplements (shakes) while we are still healing.

Delta- That makes more sense to me. Thank you!

He believes that the body needs real food, not supplements. He does have me taking B12, a multivitamin, iron and calcium. Excessive amounts of protein are neither necessary nor healthy for the body. Perhaps if you were an elite athlete, but not for someone who isn't.

I'm far from an elite athlete...but I'm running 4-7 miles several days a week....and on the other days I still workout hard. Does that count? I'm 6'2" and I'm training for a half marathon in April. I'm constantly breaking down my muscles fibers with exercise and they need to be rebuilt regularly, plus I need to eat ample carbohydrates to fuel my long workouts. The only way I'm going to do that with the sleeve is to supplement my food with protein shakes.

I think this is just another one of those rules the experts throw out there to prevent you from living on protein bars and potato chips. The reason we all get such varied advice is because everyone's circumstances are so varied. There is no one approach that is ideal for everyone.

Again, I think food should be the first choice whenever feasible. But it's not enough in every circumstance.

So butter, I guess those protein infused, chocolate dipped potato chips are out???

What I found very interesting about this article is the number of grams of protein recommended. My surgeon told me that he did NOT want me eating more than 45-50g of protein a day. I see members here regularly eating 60g, 80g, and over 100g of protein daily.

I told him that I had 60g of protein one day and he was not very supportive of that at all and told me not to do that. He said at my height (5'3") to be healthy that 45-50 was quite enough.

He also said he did not want me consuming any more protein supplements (shakes) after Jan 1, which was around 14 weeks after surgery).

This article says the same thing. I do not believe everything I read by a long margin (I'm working on my doctorate and research a lot). But I did find it interesting.

My NUT also said to move to "real" foods and wean yourself from protein shakes once you get to the full food stage.

Mary

That is interesting. Did your doctor tell you why exactly? It's so funny how we all have different plans, instructions and such. I feel like a giant Guinea pig in the cage of life

[edit] as in, can your body not process the "extra"

Protein ?

Haha, I think you hit the nail on the head - we are a bit like guinea pigs! I also think the reason we have different plans is because we have different physicians. To some extent there may be some customization for certain patients, but I think if you ask 20 docs opinions, you'll get 20 answers. For the most part, the centers of excellence have to meet some specific criteria that are established best practice, but beyond that, it's opinion. And you can usually find a study to back up the opinion.