Download pick your protein

TRISHA STAVINOHA, MS, RD, CSSD, CSCS
PICK YOUR PROTEIN
P
rotein supplements alone are a $7 billion industry (2).
Selecting a protein supplement is of particular importance
in the military since protein makes up the second most
frequently used supplement in military populations (multivitamins
are the most common supplement) (6). Protein supplements
are not tested for safety, quality, or purity by the Food and Drug
Administration (FDA) or any federal or state agency prior to sale.
A 2010 review found that 31% of selected protein supplements
failed quality testing (6). Additionally, Forbes Magazine recently
published an article shedding light on how some protein
supplements may contain far less protein than what is listed on the
label (2). For example, the label for one such protein supplement
claimed that it contains 27 g of protein, however, third party
testing confirmed the product only contains 12 g of protein. This
is partly due to companies using the weight of amino acids to
contribute to the entire protein content. In the aforementioned
example, the product may have contained 12 g of protein, plus 15
g of amino acids to equal 27 g of “protein.” This is of particular
concern to the tactical population because incorrectly labeled
products could result in either a protein deficiency or overuse.
Considering this, using supplements that have been third party
tested can help in avoiding poorly made products that contain
potentially dangerous contaminants.
Before taking a protein supplement, the tactical athlete should
determine if protein supplementation is even needed. Most tactical
athletes need about 1.5 – 2.0 g of protein per kg of bodyweight
for active military personnel or 0.8 – 1.5 g per kg of bodyweight
for the average tactical athlete (4). The concern is less about how
much protein the athlete is getting, but how it is spread out over
the course of the day. Athletes should keep a food log for a couple
of days. This log may be a simple pen-and-paper diary or one of
the many food log websites or phone/tablet applications. They
should then review not only their total daily protein intake, but
also how it is spaced. This will also allow them to determine if their
protein intake is sufficient, particularly after workouts. A protein
intake of 120 g is better utilized in four 30-g doses as opposed to
two 60-g doses (1).
45 g per drink. The ideal dose of protein is 20 – 40 g per serving
(1). If the product is 100% protein or has very little carbohydrates,
a recommended intake method is to mix the protein powder
with almond milk, juice, or a sport drink for some additional
carbohydrates, if additional carbohydrates are deemed necessary.
If it is a ready-to-drink supplement, an intake option could be
to pour the drink over dry cereal or drink it with a fruit. Many
protein bars, protein powders, and ready-to-drink protein products
already contain sufficient carbohydrates, but again, the tactical
athlete should take time to verify the accuracy of the label before
assuming it is correct. Choosing unprocessed food is another
viable option; however, some protein foods need to be kept cold
and may not be as convenient as previously mentioned options.
The final consideration, and most critical to safety, is to select a
reputable brand. Most retail and online supplement stores have
well over 100 protein supplement options. NSF International® is
an organization that conducts third party testing on a variety of
supplements, including protein (3). Supplement companies pay a
fee to have their products tested and inspected. If they pass, they
are then officially “certified for sport.” Supplements on this list
have a low risk of being contaminated with banned substances
such as steroids or other drug products (3). Additionally,
consumers can be confident that the amount of protein on the
label matches what is in the actual product. The list is updated
regularly and includes brands that are available at most retail
stores. It is worth noting that just because one product from a
particular brand is certified, it does not mean that all products
from that brand are certified. Another resource that tactical
athletes can use to evaluate supplements is consumerlab.com.
They have reviews on protein supplements and protein/meal bars,
which are not technically considered supplements, but may have
issues with quality (5,6).
If the athlete is falling short of protein requirements or needs
a convenient option for post-workout protein, then a protein
supplement may indeed be warranted. Conversely, if the athlete is
getting enough daily protein but just not enough specifically after
the workout, the athlete should aim to distribute the doses evenly
throughout the day and base some of their intake according to the
time of the workout. Table 1 provides an example of a modified
meal plan to spread protein intake out throughout the day
efficiently while accommodating for a workout.
Types of protein to choose from that are considered complete
proteins (i.e., contain all nine essential amino acids) include whey,
casein, soy, egg, pea, hemp, and combinations thereof. People
looking to get more branched-chain amino acids (BCAA) should
aim for whey protein. This form of protein is also found to be most
effective with stimulating muscle protein synthesis (1). Those
allergic to milk may want to choose egg or soy protein sources.
Vegans can consume protein via soy, pea, or hemp products.
However, military service members may be advised to avoid
hemp products due to concern of consuming excess amounts
of tetrahydrocannabinol (THC). Most products claim to have
low levels of THC; however, neither consumerlab.com nor NSF
International have hemp proteins on their list of reviewed
products (3).
Most protein powders contain 20 – 30 g of protein per scoop.
Some ready-to-drink protein supplements will contain about 15 –
Protein supplements can be a great way to improve protein intake,
if necessary. To ensure safety and quality, tactical athletes should
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NSCA’S TSAC REPORT | ISSUE 38
VERY LONG ARTICLE TITLE GOES HERE
PICK YOUR PROTEIN
AND TAKES UP LOTS AND LOTS OF ROOM
never assume that all products are risk-free and try to only select
products that have undergone and passed a third party review.
REFERENCES
1. McLain, T, and Escobar, K. Protein applications in sport
nutrition – Part I: Requirements, quality, source, and optimal dose.
Strength and Conditioning Journal 37(2): 61-71, 2015.
2. Morrell, A. Lawsuits say protein powders lack protein, ripping
off athletes. Forbes. Retrieved 2015 from http://www.forbes.com/
sites/alexmorrell/2015/03/12/lawsuits-say-protein-powders-lackprotein-ripping-off-athletes/.
3. NSF International. Certified for sport products. NSFsport.com.
Retrieved 2015 from http://www.nsfsport.com.
4. Pasiakos, S, Austin, K, Lieberman, H, and Askew, E. Efficacy
and safety of protein supplements for U.S. Armed Forces
personnel: Consensus statement. Journal of Nutrition 143(11): 18111814, 2013.
ABOUT THE AUTHOR
Trisha Stavinoha’s United States Army and dietetic career began in
1998 after earning her Bachelor of Science degree in Nutrition from
Texas State University and being accepted into the United States
Army’s dietetic internship program. Stavinoha earned her Master
of Science degree in Sport Nutrition from Long Island University
while concurrently competing on their track and field and crosscountry teams. She has been a credentialed sport dietitian and
strength and conditioning coach since 2008. Her credibility in
sport nutrition comes from being a soldier, scholar, and athlete.
Stavinoha’s experience with athletes includes a wide range of
Olympic hopefuls in the Army’s esteemed World Class Athlete
Program, high school and collegiate cross country runners, triathlon
and endurance athletes, tactical soldiers, Wounded Warriors, and
overweight service members trying to pass body fat and physical
fitness standards.
5. Product review: Nutrition bars (energy bars, fiber bars, protein
bars, meal replacement bars, and whole foods bars. Consumerlab.
com. October, 2013. Retrieved 2015 from https://www.
consumerlab.com/reviews/High_Protein_Bars_Low-Carb_Diet_
Bars_Energy_Bars_and_Meal-Replacement_Bars/NutritionBars/.
6. Product review: Protein powders and drinks review.
Consumerlab.com. March, 2015. Retrieved 2015 from https://www.
consumerlab.com/reviews/Protein_Powders_Shakes_Drinks_
Sports_%20Meal_Diet/NutritionDrinks/.
TABLE 1. SAMPLE MODIFICATIONS TO A DAILY MEAL PLAN
ORIGINAL MEAL PLAN: ATHLETE IS GETTING ENOUGH
PROTEIN BUT IT COULD BE DISTRIBUTED BETTER
MODIFIED MEAL PLAN: ADDED A POST-WORKOUT PROTEIN
SUPPLEMENT, INCREASED PROTEIN AT BREAKFAST, AND DECREASED
PROTEIN AT DINNER
Workout: Cardio in the morning before breakfast and strength training around 12:00 – 3:00 pm
Breakfast at 8:30 am:
Breakfast at 8:30 am:
3 egg whites, bagel, and banana = 25 g of protein
Bagel, peanut butter, and banana = 10 g of protein
Lunch at 12:00 am:
Lunch at 12:00 pm:
6” turkey sub, pretzels, and milk = 30 g of protein
6” turkey sub, pretzels, and soda = 20 g of protein
Post-workout snack at 3:30 pm:
Dinner at 7:00 pm:
Protein shake containing 25 g of protein
10 oz of chicken, vegetable, milk = 85 g of protein
Dinner at 7:00 pm:
Snack:
4 oz of chicken, rice, and vegetable = 35 g of protein
1 oz of almonds = 6 g of protein
Snack:
1 oz almonds = 6 g of protein
Total: 121 g protein
Total: 121 g protein
NSCA’S TSAC REPORT | ISSUE 38
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