SPECIAL REPORT: Bulking-Up on High-Protein Formulations

Protein is comprised of branched chain amino acids (BCAA) – the building blocks of lean body tissue – that promote healthy skin, hair, bones, fingernails, as well as muscles. Therefore, when diet is not enough, protein supplements could provide additional support.

 

Various high-protein powders and shakes are used by bodybuilders for gaining muscle mass, or by serious athletes who have difficulty consuming enough calories to offset the large amount they burn through intense training.

 

Protein powders typically deliver 15-30g of protein per 20-30g serving, depending on type. Protein is "concentrated" into formulations by removing the non-protein parts, resulting in a 70-85% pure protein powder (the remaining 15-30% consists mostly of carbohydrates and fat). Additional concentration provides "isolation", which removes a much higher percentage of non-protein content to yield up to 95% pure protein. They can be made into shakes using water, juice or milk, or added to soup.

 

Whey is the most popular protein supplement on the market. It is a by-product in the process of turning milk into cheese. As it is quickly absorbed by the body, it is useful for post-workout recovery. Research also shows that it can promote lean muscle growth and fat loss, as well as support cardiovascular health and a healthy metabolism.

 

Casein protein is produced using a separation process applied to liquid milk that can concentrate or isolate the milk protein from carbohydrates and fats. However, it is not ideal as a post-workout supplement due to its slow absorption. It is also more expensive than whey, and often contains artificial ingredients to help make it more palatable.

 

“Weight gainer” formulas combine protein with a mix of high-carbohydrate ingredients to make it more calorie-dense than typical protein powders. Because the body needs nutrients to replenish and rebuild after exercise, whey or a whey-casein combinations make good formulations to use.

 

Since February 2016, dairy product manufacturer FrieslandCampina DMV has supplied a range of high-protein shakes to Dutch elite athletes (as reported by NutritionInsight on 24 Mar 2016). The company developed two types of protein products: Nutri Whey 800I and Excellion Calcium Caseinate, to support performance.

 

Diderik Moerdijk, Marketing Director, told NutritionInsight: “The athletes can incorporate and adjust intake to their own dietary needs. The combination of protein shakes is quite versatile, whether they require quick or longer-term recovery and enhanced performance. The whey and casein used in these products have a good sensory profile and it is not necessary to mask any off-flavors.”

 

But can protein shakes really help build muscle? “They are no more effective than a meal containing the same amount of protein and arguably less effective at building muscle if the protein shake itself is not combined with carbohydrates,” according to LDN Muscle co-founder Tom Exton.

 

"You also have to combine protein consumption with the right volume, intensity and type of training in order to build muscle – shakes will not cause muscle growth alone."

 

Alternative sources
In addition to protein shakes, high-protein nutrition (HPN) bars are already widely available. However, there may be new developments hopping into the market.

Edible insects have been tipped as future of food, and cricket flour is gaining a reputation as an alternative high-protein source. New York company Exo produce protein bars made with cricket flour developed by a Michelin-starred chef: "We have been gaining more attention recently, especially in light of our US$4 million Series A announcement a month ago, which included Accel Foods, Nas, Tim Ferriss, Amelia Boone, Collaborative Fund, StartGarden and more," Jess Tran, Communications and Social Media Manager, told NutritionInsight. "The applications of cricket flour in foods and snacks is endless - we definitely are always exploring new ways to incorporate cricket flour into new products."
Crickets are a source of complete proteins, and they have levels nearly three times as much as chicken and beef, according to a 2014 study conducted by the Korean Rural Development Administration. 

CJ CheilJedang, the food-processing arm of the largest South-Korean food company CJ Group, revealed last month that they have signed a memorandum of understanding with the Edible Insect Laboratory Knowledge Coop to devise ways to use insects as ingredients in high-protein ready-to-eat products.

 

The company has already created RiPro N80 – a new vegan protein made from brown rice bran, created by using “the world’s first process technology patent.” It claims to be rich in the amino acid arginine, and good for muscle recovery. It is used in protein powders, HPN bars, and beverages, as well as in meal replacement products.

 

People in Korea, China and Japan have been eating wild seaweed, which is rich in protein, for centuries. There also is a history of the highly nutritious dulse (Palmaria mullis) being gathered during low tides in Scandinavian countries, Ireland, Nova Scotia and the Northern Atlantic.

 

More recently, dulse has been found along the Pacific coast of the US. Protein content is 9-25% – higher values have been found in dulse collected in winter and spring months, according to data published in the Journal of Nutritional Biochemistry. Its protein bioavailability increases further in fermentation.

 

This red seaweed has a savory flavor when eaten raw. Chris Langdon, scientist at Oregon State University’s Hatfield Marine Science Center, has cultivated and patented a mutated strain of it: C-3 dulse, which contains 16% protein by weight. It tastes like bacon when cooked. However, “the challenge is finding ways to incorporate such an unfamiliar ingredient into products that consumers will try and like.”

 

Duckweed (Lemnoideae, also known as ‘water lentils’ in France and Spain) is the smallest flowering plant in the world. Typically, duckweed is eaten by birds and fish, although it is also eaten in South-east Asian countries. Its amino acid profile is similar to whey, and it has higher essential amino acids and BCAA than soy (which has 90%) and pea (over 80%) – the highest levels of all plant protein.

 

Food company Parabel has made a flour from it called ‘Lentein’, and claims it would be a useful alternative to whey powder, which is made from milk as well as soy. “Parabel extracts the protein to various densities and functionalities to fit into a number of various applications from beverages to snacks and bars. Since it is a leaf protein it does not contain any known allergens,” Cecilia Wittbjer, Marketing Manager, told NutritionInsight.

 

“The first products coming out of our Lentein line are the flours and the concentrates at 50% and 65-70% protein density, respectively. They are both green, containing protein as well as chlorophyll, antioxidants, vitamins and minerals.” The company is working on making a white version of the flour too: “The de-greened isolate has a protein density of more than 90%. The isolate has extraordinary functionality, so whilst it will be used for the supplement industry we see it as very useful as a functional food ingredient as well.” The Food and Agriculture Organization (FAO) of the United Nations has already recognized it as a future food source, and Lentein Plus (the concentrate) won the innovations award at IFT 2015. “We are now in the process of building our first commercial production facility in Florida, USA with a capacity to supply large volumes to the industry. We are in contact with several brands for launches in 2017,“ Wittbjer explained.

 

High-protein in weight-loss
Research has shown that high-protein diets can be used to help with weight loss, and high-protein meal replacement shakes have also become popular. However, high protein has also been found to reduce life expectancy: two studies published in March 2014 in the journal Cell Metabolism found that people with the highest protein intakes were four times more likely to die from cancer than those who ate little protein.

 

So are there also health risks involved in using high-protein shakes? “As with anything, if you consume too much of something (in this case protein) over time it may start to have a detrimental effect on your health,” according to Exton. "Weight-loss shake diets and diet whey protein powders don’t work in my opinion. At LDN Muscle we try to keep people focusing on a sustainable and calorie-controlled diet alongside a regular and enjoyable exercise routine. This method is more sustainable long term and far healthier for the mind and body," he stated in a recent interview.

 

Consumers
So who should be using high-protein formulations? High-protein formulas have been used to benefit pre-term infants. However, a 2012 study published in the medical journal Pediatrics found that 35% of adolescents use protein powders or shakes (more as a shortcut to looking like models and/or professional athletes, rather than due to medical necessity).
HealthyChildren.org, a website of the American Academy of Pediatrics, discourages the use of sports supplements “which are not regulated by the US Food and Drug Administration (FDA) for safety or efficacy and may contain harmful ingredients.”

 

According to Exton: "I would advise people to use protein powder if they lack protein in their diets regularly due to leading a busy lifestyle, but it is by no means necessary if someone is a dab hand in the kitchen and competent at regular food preparation."

 

The amount of protein required by the body depends on activity level, physical size, age and gender. It is important to note that although high-protein formulas are convenient, they are supplements and (as yet) do not contain all the nutrients that a balanced meal would contain.