When I hear the words “protein supplement,” I will admit that I tend to roll my eyes at the thought of a musclehead and his iron-pumping crew in his cut-off shirt, showing off at the gym and talking (for the rest of the gym to hear) about how he will later chug his protein shake. But just as my cynicism about the use of protein additives is based only on my less-than-perfect attendance record at the ARC, many of the myths associated with these additives, such as protein powder, have no basis in scientific studies. With the help of the experts, I uncovered the truth about protein supplements.

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Protein supplements can cause kidney problems: TRUE!*

Wait, don’t freak out — if you use protein supplements regularly, it does not mean that your kidneys will start to fail. It takes a consistent intake of an extreme amount of protein to cause serious damage. However, the kidney is the organ that processes proteins and creates urea, so the more protein you take in, the harder your kidneys have to work, said Karah Bush, junior in ACES and personal trainer at the ARC.

Just like anything we consume, protein is best in moderation. Consuming the proper amounts of protein serves its purpose in building up the tissue we tear down during exercise.

“(Protein supplements) are fine if you take them once in a while, but there’s this whole misconception that more is better, which in the case of proteins is not necessarily true,” Bush said.

*If you’re not using protein supplements, you can’t bulk up: FALSE!*

Protein supplements are exactly what their name suggests: they supplement diets that do not otherwise have the recommended amount of protein.

“(Protein supplements) do offer a way to fulfill protein requirements that you don’t meet through your meals, but it is possible to get (the required amount) in your everyday diet,” said Matt Clark, sophomore in LAS and physical trainer at the ARC.

One thing that supplements like whey protein do provide is a higher degree of bioavailability, which means they are more easily converted into muscle tissue. But milk is another sufficient source of protein, so if it is already part of your diet, extra protein is not necessary.

“There’s no scientific research that shows a relationship between more protein and more muscle,” Bush said. “So if you can get (the daily recommended amount) through things like chicken, eggs, and daily foods, there’s no need for supplements.”

*Carbohydrates make the body absorb protein faster: TRUE!*

It turns out that protein isn’t a superpower — it is much weaker without its carbohydrate counterpart.

“After a workout, it’s very important to get protein as well as carbohydrates, in about a 4:1 ratio, within 15 minutes of finishing the workout,” said Clark. “It helps get the nutrients into bloodstream.”

*Consuming protein before bed keeps you from losing muscle mass: FALSE!*

Many people think that because your body enters a catabolic state and does not consume any food, it may turn to your muscles to burn the tissue into energy.

“As long as you’re taking in enough calories and protein during the day and spreading protein throughout your day, your body will not have to burn muscle tissue,” said Susan Kundrat, MS, RD, CSSD and sports dietitian for Illini Athletics.

According to Kundrat, up to one gram of protein for every pound you weigh is sufficient protein. The body will use any excess protein for calories, rather than for muscle building.

*All proteins are the same: FALSE!*

Not all proteins are created equal. There are many different types of proteins on the market, but the most common fall under the categories of casein, whey and soy. For the most efficient and fast-acting protein, Kundrat and Clark both recommend whey.

“I usually lean towards whey because it seems to have more of the branch chain amino acids that help with muscle development and muscle strength,” Kundrat said.

Whey also tends to taste better and is a natural part of milk.

Milk is also a great source of casein, which is a protein that is similar to what can be found in meats, but is less bioavailable.

Soy protein is another common protein supplement. According to Clark, however, many who use protein supplements to bulk up tend to avoid soy protein.

“Most body builders don’t turn to soy even though it has a lot of health benefits,” said Clark. “They are afraid of causing extra estrogen because soy protein actually binds to estrogen receptors.”

While this behavior of soy protein may be true, Kundrat emphasizes that the hormones are much too strong to be activated or affected by proteins.

“I would still recommend getting soy protein from food rather than from supplements,” Kundrat said.

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Although protein supplements aren’t necessarily bad for you, there is no shortage of protein-enriched foods on the market. So, those looking for that extra boost should have no trouble finding it on store shelves.

“For good-tasting protein, you usually can find (a product) on the market that you would like,” said Shannon Cope, dietetics intern for SportWell. “A lot of people think that they really need the extra protein, but they are probably already getting it in their everyday diet.”

_Maggie is a freshman in LAS._