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The Dose Transcript for February 22, 2023

Host: Dr. Brian Goldman

STORIES FROM THIS EPISODE

BRIAN GOLDMAN Hi, I'm Dr. Brian Goldman. Welcome To the Dose. Walk into any grocery store or pharmacy and you'll see tons of protein supplements, drinks, protein bars, protein powders, you name it. At one time, I paid no attention to TV ads for protein supplements, but I'm getting on in years and I don't recover from a run as quick as I used to. And I find that those ads are calling to me. So this week we're asking, is it helpful or at least is it okay to take protein supplements? Hi Anar, and welcome to The Dose.

ANAR ALLIDINA: Hi, Brian. Thanks for having.

BRIAN GOLDMAN Me. I don't know who your clients are, but I want to know if these days they're asking more questions about protein supplements.

ANAR ALLIDINA: Yes, absolutely. And I think you hit it really well, saying that, you know, walking into the store, looking at, you know, commercials and hearing all about protein, it can be really overwhelming. And what they're claiming is like, you know, things that we want like weight loss, more muscle, faster recovery. So it can be really confusing for a lot of people to figure out if they even need a protein supplement.

BRIAN GOLDMAN Well, I have a feeling we've come to the right place. So before we begin, can you give us a. Hi, my name is tell us what you do and where you do it. Just ad lib.

ANAR ALLIDINA: Yeah, sure. So my name is Anar Allidina, I'm a registered dietitian. And the work that I do, I primarily work with people with blood sugar management. And so in the diabetes space, specifically with pre-diabetes and PCOS. So protein is definitely a nutrient that I talk a lot about because it's so important for blood sugar regulation and for energy. So we do talk a lot about protein in the work that I do with my clients for sure.

BRIAN GOLDMAN So PCOS, polycystic ovarian syndrome.

ANAR ALLIDINA: Yes, that's correct.

BRIAN GOLDMAN Good. Okay. I still know the acronym. So now we're ready to begin our conversation before we get into the nitty gritty of protein supplements, remind us of what parts of our bodies are made of protein and why we need protein in our diet.

ANAR ALLIDINA: Yes. Okay. So protein, our whole body needs protein. So protein in foods is made up of building blocks called amino acids. So these amino acids gets broken down in our body and it's used to build or repair muscle connective tissue for our cells. And so protein is used to synthesize our hormones and our enzymes. And also a lot of people, when they think about protein, they think about muscle. And yes, that's true. But, you know, protein plays a really big role in our immune health as well, and it helps defend against viruses and bacteria. So we need protein. You know, it's incredibly important for all of us, and our needs do change as we get older and different stages in life, such as in pregnancy and adolescence, too.

BRIAN GOLDMAN So can you talk about protein food sources?

ANAR ALLIDINA: Yes. So pretty much anything that comes from an animal is going to be a great source of protein. Okay. But there are also plant sources as well. And, you know, so, for example, like I want you to think, you know, chicken, eggs, meat, fish and our plant sources are tofu beans, lentils, Edamame. Quinoa is a great source of protein, hemp hearts. So we can definitely get protein in a variety of different foods, both animal protein as well as plant protein.

BRIAN GOLDMAN Now, how much protein do we need on a daily basis?

ANAR ALLIDINA: Okay. So this question is not as clear cut, but definitely we can talk about this. So the recommended dietary allowance, the RDA for protein is at a modest amount, so it's stated at eight grams of protein per kilogram of body weight. But this is the minimum amount that you need. This is like the bare minimum just for meeting your basic nutrition requirements. Now, depending on where you are in your stage of life, your protein needs can vary. Okay. So I'm just going to give a rough guideline. So typically anyone over the age of 40 to 50, you know, this is when our muscle mass tends to decline. So we want to hold on to that as much as possible. And protein plays a big role in that. So we want to have at least, you know, 1 to 1.2 grams of protein per kilogram of body weight. And for those who exercise quite a bit who are very active, you know, we want to range between 1.1 to 1.5 grams per kilogram. And then those who are, you know, elite athletes training, you know, running marathons, just incredibly active. Our needs are even higher. So there are anywhere between 1.2 to 1.7 grams per kilogram of body weight. So typically when I work with my clients, I usually like to use a range of 1.2 to 1.4. I feel like that's a really safe amount. It's not too much and it's just, you know, something to work towards for sure.

BRIAN GOLDMAN So is there such a thing as too much protein?

ANAR ALLIDINA: Yes. Remember protein again, it's a macronutrient that our body needs. The thing is, we can't store protein. So if our body has kind of reached the amount that it can use, it gets stored and it gets stored as fat. So that's not ideal for someone who is trying to lose weight. So there's no benefit of getting too much protein in because our body can only handle a certain amount and we can't store it. And sometimes if we do get a lot of protein in, depending on the source as well, you know, we just need to be careful with our cholesterol levels. And again, with just getting excess calories in.

BRIAN GOLDMAN Okay. So the million dollar question, who is usually in need or who is typically in need of protein supplements?

ANAR ALLIDINA: Okay. So pretty much with a protein supplement, like I mentioned, if you are training really hard for something and you know your protein needs maybe a lot higher and it could be hard to get that with food alone. People who have a lot of allergies or food sensitivities who are not thriving, you know, in terms of like, you know, they're ill, they're not recovering. So that's when a protein supplement would be ideal. So typically, I see with, you know, the people I work with, if they do have a lot of food intolerances or allergies, that's when a protein supplement can be a really good way to cover the bases. But, you know, keep in mind that it is not hard to get protein through food, and that is the best source. Food is like, you know, it covers all the bases. So you're not only just getting in protein, you're getting vitamins, you're getting minerals, you're getting a host of other nutrients that your body needs. So, you know, I want you to think of it, it is a supplement. So it's supplementing your diet and there's nothing that can replace Whole Foods.

BRIAN GOLDMAN What about older adults?

ANAR ALLIDINA: Yeah, absolutely. So our needs do increase as we get older. And sometimes people do find that they don't have an appetite, you know, or they may be having other illnesses. So it's hard for them to get all the protein they need. So adding in a little bit of a boost can definitely be helpful. I guess the best way to tell is to actually meet with a dietitian to figure out what your specific needs are because your protein requirements change, right, with your age, with your weight, even with gender. So, you know, trying to you know, like I gave you some rough estimates on how much protein we should be having. But it's it's really good idea to meet with a dietitian to figure out what your specific needs are and how to structure it into the day. So typically what I find is that a lot of people get most of their protein in at the end of the day. And we really want to be strategic with protein because, again, it's feeding our our whole body. So we want to have protein throughout the day. And what I've noticed is, you know, a lot of people do not get enough protein in at their first meal. And this is really important. If you fall into the category of, you know, you don't eat very much, but you eat later in the day, you know, I want you to, you know, try something. I want you to start your day with a protein rich breakfast. So typically, I like to tell people to aim between 20 to 30 grams. And just for reference, like two eggs, two large eggs is about 13 grams of protein. A slice of toast is about 4 to 5 grams. If it's a whole grain. And it's not hard to get protein from food, you know, if you're having like Greek yogurt for breakfast, a three quarter cup has anywhere between 18 to 19 grams of protein, you know, So it's not impossible to get protein from foods, but we just want to be strategic and trying to figure out like, okay, you know, having more protein earlier in the day that's going to keep you full for longer. It's going to help with your blood sugars. So it's going to keep you balanced so you can, you know, focus a little bit more at work, just feel a little bit more alert and energized. So, you know, the key is to make sure you're getting enough protein throughout the day and not just having one or two meals and focusing on that.

BRIAN GOLDMAN What about a high performance athlete?

ANAR ALLIDINA: Yes. So definitely, if you are training extensively, you know, your body is going through a lot. You know, you're really demanding a lot from your body. So, you know, they probably usually the athletes know how much protein they're getting in and they're a little bit more you know, they might be working with someone. But if that's if you fall into that category, like I said, meeting with someone to figure out what your protein needs are would be great. Again, getting it through food is awesome, but you know, supplementing as well could be a great way to make making sure that, you know, you're feeling your best and you're feeding your body as much as possible and just figuring out the right amount for you is going to be key.

BRIAN GOLDMAN Now, what if you're a vegetarian or vegan?

ANAR ALLIDINA: Yes, absolutely. So with vegetarian, you know, some vegetarians are able to have dairy and eggs, which is great. So they're able to fill in the gaps there. But if you are vegan, you really need to be strategic to see how much protein you're getting in. And, you know, the food companies these days, there's so many different products out there. You know, you know, even if people who are. Gluten free gluten is a protein. So typically a lot of gluten free foods tend to be low protein, right? So you just want to make sure you're looking at a nutrition facts label. But again, like if you have any dietary restrictions, you know, even being vegan, you really want to meet with someone to kind of go over to making sure your nutrition needs are being met because, you know, animal protein also contains B12, which is so important for our overall health. It's a B vitamin that's really important for energy. And people or those who are vegan are not getting enough B12 in their diet because you're not getting any animal foods. You know, making sure you have your bases covered is super important.

BRIAN GOLDMAN Okay. We've been talking about foods, and foods are the best source of protein. So let's talk about supplements. Let's start with protein powders. What are the different types?

ANAR ALLIDINA: Yes. So we have whey protein powder. We have plant based protein powder. Those are the two main categories. So it all, again, depends on what your needs are and what you can tolerate. So people who you know are vegan or don't have any dairy, then they would tend to have a plant based protein powder. And the thing is, sometimes with protein powders, there are some fillers in there. So you just want to be careful because you could get some bloating, you can get some digestive upsets as well. So, you know, there's not one gold standard protein powder. It really does depend on the person and it does require some trial and error to find one that works for you. But definitely a few things to look for. If you are considering a protein supplement, you want me know, Just I'm just going to give you some rough guidelines here. You want about per serving, you want around 200 or fewer calories per serving. You want to look at the saturated fat content and you want to make sure that it's two grams or less. You know, you want to look at the ingredient list, because when you look at the ingredient lists for some of these protein powders, there's a lot of stuff going on in there. You want to look for any partial, partially hydrogenated oils, any artificial sweeteners. These are things that you you don't want. And then in terms of sugar content as well, especially for those flavored ones, you want five grams of sugar or less when you're looking at a protein supplement.

BRIAN GOLDMAN But they can be a good source of protein.

ANAR ALLIDINA: Yeah, absolutely. They can definitely be a great source of protein.

BRIAN GOLDMAN Are there any known health risks from protein powders?

ANAR ALLIDINA: You know what? Not no, there isn't. There aren't any health risks. There are some people who are very sensitive in terms of, you know, their digestive system. And like I mentioned, you know, sometimes protein powders can result in, you know, people who have sensitive tummies to not make them feel so good. So, again, you know, really being aware, you know, if you're trying something new, try it out for a week. Really be mindful of how you're feeling after that to see if that agrees with you or not.

BRIAN GOLDMAN I mean, you've mentioned bloating and other digestive symptoms, but are there any other symptoms that they should watch out for that might give them a clue that they're having too much protein supplementation?

ANAR ALLIDINA: Right. So I think if you are noticing weight gain, so like I mentioned before, protein can't we can't store protein, unfortunately. So if we get too much of it, it could lead to access calories. We also want to look at our blood work, our urea or creatinine levels as well. But definitely, if you are using protein, you know, for health benefits, you know, if you see that you are gaining weight, then that could be an area to look into to make. Maybe you don't need as much.

BRIAN GOLDMAN So we've talked a little bit about some of the immediate side effects and the need for bloodwork. What about the long term effects of taking protein powders?

ANAR ALLIDINA: Yes, I know. So the research right now is not very conclusive. You know, a lot of people are worried that if they have too much protein, it's going to be taxing for their kidneys. And unfortunately, the the studies right now don't show us if that there's a correlation there.

BRIAN GOLDMAN Now, if you are losing weight, are protein powders a good way to help with that?

ANAR ALLIDINA: Yeah. So, again, it's important to figure out where that weight loss is coming from, if it's intentional or unintentional. So definitely if it's unintentional weight loss, then, you know, you want to make sure that your nutrition is okay, that your health is okay. So you want to really make sure you're prioritizing protein. So protein is the most satisfying macronutrient. You know, so we have fat, we have carbs, carbohydrates, and we have protein. So protein is incredibly satiating. It helps with blood sugars. It helps with energy levels. Our body takes a long time to digest it, so it keeps us full for longer. You know, getting enough protein in your meals reduces your level of the hunger hormone ghrelin. Right. So if you find that you're hungry a lot, it would be a good idea to really dial down to see how much protein you are getting at your meals. Maybe you need to get more and know if you're finding yourself hungry.

BRIAN GOLDMAN Often if they have unintended weight loss and and there's a recommendation that they increase their protein, are they taking more and they are using a protein powder? Would they be taking more than 20 grams of protein powder in that first meal in the morning?

ANAR ALLIDINA: Yeah. So a typical scoop of protein powder, like a rough it's usually 20 grams, some sometimes it might be 30. So even if you are let's say you have a protein powder right now and it's giving you 20 grams of protein and you're like, well, maybe, you know, I already like you're eating well, like you're getting protein in your meals, and then you're like, Oh, maybe I don't need that much. You can totally decrease that scoop. So it's half. So you're not overloading your body with too much protein.

BRIAN GOLDMAN Gotcha. So we've talked a lot about protein powders. What's your take on protein bars?

ANAR ALLIDINA: Yes. So again, protein bars, they tend to be more processed. So really trying to find a clean bar that tastes good is it's not easy. I don't know if you've ever tried protein bars.

BRIAN GOLDMAN Yeah, I have.

ANAR ALLIDINA: Yeah. Okay. Do you have one that you like?

BRIAN GOLDMAN No, not particularly. I have not gravitated to them. I find I get to full. They feel a little too much like a meal to me. And they're not. They're not light.

ANAR ALLIDINA: Yeah, exactly. They're really dense. You know, a lot of them are not that enjoyable. So there is you just want to be careful with a bar because again, with all those different flavors that they have to make them more appealing also comes with more additives, more sugar, and more stuff that you typically don't really need or want. So again, you know, sticking to Whole Foods is great. So a typical protein bar, again, is anywhere between 10 to 20 grams of protein. And just as a reference like a three ounce piece of chicken, which is not very big and three ounce is not that big, that gives you 27 grams of protein. Whole Foods are always going to be kind of the gold standard. And the supplements, like I mentioned, you just want to use them if you need to. You don't want to just take a protein bar just for the sake of it or because, you know, you're on the treadmill for half an hour, you need to really be, you know, putting your body under a lot of stress, you know, for you to get that it, you know, kind of to warrant that additional protein that you need.

BRIAN GOLDMAN There are also a lot of ads for protein shakes like like ensure. Are those safe?

ANAR ALLIDINA: Okay. Yes. So for ensure, again, this is more of a use, you know, if you are not getting if you're not able to meet your nutrient intake through food. And so, yeah, it is safe. You know, there's there's nothing inherently harmful they're meant to use for a short term more of a therapeutic use, I guess you could say, just to help boost in between your meals. So ensure boost, those are those are fine. I mean they're not they do have a lot of added. Lives in them. But again, you know, if you are healing from something, if you're not well, you know, you're just need to get your nutrition in. And it's easy to drink, right. You don't need to chew is just an easy way to kind of get in your nutritional needs. So in certain cases, you know, that could be incredibly helpful. You know, but for a majority of us, you know, who are healthy adults who are able to get, you know, their protein from foods that should be that shouldn't be used as kind of your daily protein requirement.

BRIAN GOLDMAN I think maybe it's the easy people might might perceive it as the kind of easy peasy way of of getting their protein allotment without having to to go to the fuss and bother of, of preparing food.

ANAR ALLIDINA: Yeah. That's the other thing Right. It is the convenience factor and that is something, you know in our busy lifestyle, you know, unfortunately that's what we tend to gravitate towards. You know, I hear that right like that, you know, people are busy. It's just difficult to kind of plan out their meals, to be strategic, to do the food shopping. You know, it could be convenient just to have a supplement. But again, that comes, you know, you want to really look at what your priorities are with your health. You know, again, having these supplements are okay, but you want to think of it as, you know, a supplement. It's not something that you want to rely on.

BRIAN GOLDMAN Last question I want to ask you. If people are listening to this conversation and wondering if they're getting enough protein, where should they go first? For information and advice.

ANAR ALLIDINA: Yes. So definitely meeting with a dietitian would be your best bet to figure out exactly how much protein you need. But again, you want it and you want to work with someone who will guide you kind of to spread that protein intake throughout the day because you don't want to just have it at one meal or, you know, at the end of the day, you want to really spread it out from when you when you wake up to, you know, the evening time. So working with a dietitian would be great. You know, if you are a little bit more in tune with your nutrition, you can even use an app like MyFitnessPal and it can help you track your protein intake to see how much you're getting in. So that's really useful if you have the time and the patients, you can kind of log in your meals to see, you know, how much protein am I getting in? And that would be a great way to figure out how much you need.

BRIAN GOLDMAN Well, another Altadena, you have been a terrific guest and you've convinced me that I'm going to pay more attention to how much protein I'm consuming and where more important where I'm getting it.

ANAR ALLIDINA: Yes, that's the key thing. You want to you know, the source of your protein is really important. And like I said, you know, supplements are great, but you really want to focus on Whole Foods because they give you so like a variety of other nutrients that your body needs as well.

BRIAN GOLDMAN Thank you for speaking with us.

ANAR ALLIDINA: Yeah, thanks for having me.

BRIAN GOLDMAN Anar Allidina is a registered dietitian and certified diabetes educator. Here's your dose of smart advice. Protein is essential to the body. It's found in muscle, bone, skin, hair and virtually every other body part or tissue. It's found in the enzymes that we need for bodily functions. Protein is also essential to the immune system. In general, most adults should consume 0.8 grams per kilogram of body weight per day. For instance, if you weigh 75 kilograms, you should consume 60 grams of protein every day. As you age, your body may require as much as 50% more protein up to 1.2 grams per kilogram per day to preserve muscle mass and strength and to maintain your immune system. High performance athletes typically need even higher amounts of protein. Most people don't need protein supplements. They can get enough protein from their diet that includes beef, poultry, fish and dairy products such as milk, eggs, cheese or Greek yogurt. Beans, legumes, nuts and seeds are also great protein sources for vegans. Tofu, tempeh and amami are rich sources of protein. Many of us consume the bulk of our daily protein at dinnertime. It's actually better for your health to consume at least 20 to 30 grams of protein at breakfast and to space out the rest throughout the remainder of your day. You will likely need to get those 20 to 30 grams of protein from several foods, one egg, one half cup of chickpeas or a small handful of nuts. Each provide roughly six grams of protein, a piece of chicken or fish. The size of a deck of cards provides roughly 30 grams. Protein powders are convenient, but are generally unnecessary. If you consume a very diet. People who may benefit from protein powders include athletes in training, older people who find it difficult to consume enough dietary protein and people with lots of food allergies. The symptoms that may suggest the need to increase protein intake include weight loss, hair loss, poor wound healing, low energy, constant hunger, and failing to gain muscle mass despite exercising adding one scoop of protein powder can. Taining 20 to 30 grams of protein to the first meal of the day is an efficient way to increase protein intake. You may need to try several before finding one that's right for you. Make sure you read the package label to know all of the supplements ingredients. Some protein bars also contain lots of sugar, so read the label. Protein shakes are generally indicated for frail seniors and others who find it difficult to consume enough dietary protein and calories. Keep in mind that your body cannot store excess protein and consuming too much of it can be hazardous to your health. See a registered dietitian or your doctor or nurse practitioner for advice on whether you need to increase your protein intake and on how to do it safely. If you have topics you'd like discussed or questions answered, our email address is the dose at cbc.ca. You can find the dose wherever you get your podcasts. If you like this episode, please rate us five stars so more people can find us. This edition of the Dose was produced by Stephanie Du Bois. Our senior producers, Colleen Ross. The dose wants you to be better informed about your health. If you're looking for medical advice, see your health care provider. I'm Dr. Brian Goldman. Until your next dose.

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Is it OK to take protein supplements? - Transcript

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