In their latest Dietary Guidelines, the Indian Council for Medical Research (ICMR) advised against the consumption of protein supplements (or protein powders) on a “regular basis”. It explained that protein powders may contain added sugars, non-caloric sweeteners and additives such as artificial flavouring, hence, are not advisable to be consumed on a regular basis.
Protein powders are usually made from either eggs or dairy milk or whey – which is a byproduct of cheese or paneer. They could also be made from plant sources such as soyabeans, peas and rice. ICMR, in the revised 'Dietary Guidelines for Indians (DGIs)', mentioned that whey protein is rich in branched-chain amino acids (BCAAs). Further, based on recent evidence, ICMR cautioned that BCAAs may increase the risk of certain non-communicable diseases (NCDs).
Athletes can get adequate amount of protein from food alone
The dietary guidelines recommend that athletes can acquire the recommended amount of protein through food alone, without the use of supplements.
Athletes consume very high amounts of proteins, often as protein powders. According to ICMR, protein requirements are not as high as commonly perceived. In fact, as per the guidelines handbook, “Research findings indicate that dietary protein supplementation is associated with only a small increase in muscle strength and size during prolonged resistance exercise training (RET) in healthy adults; and protein intake levels greater than about 1.6g/kg/day do not contribute any further to RET-induced gains in muscle mass.”
ICMR cautioned that prolonged intake of a large amount of protein is associated with potential dangers, such as bone mineral loss and kidney damage.
The research council explained that adequate non-protein energy from carbohydrates and fat is essential for dietary proteins to be utilised for protein synthesis and for related functions in the body. Thus, consumption of high levels of protein, especially as protein supplement powders is not advisable.
The guidelines further explained all amino acid requirements can be easily met if one consumes a healthy balanced diet, whether vegetarian or non-vegetarian. “Appropriate combination of cereals: pulses in a ratio of 3:1 or by substituting 30g of recommended level of pulses with 80g meat per day would improve quality of protein to fulfil the needs of a normal person,” ICMR elaborated.
