Daily Protein Supplements: Benefits, Cost & Effectiveness

Question
My question pertains to taking protein supplements (whey or egg) on a daily basis. For the past 4 or 5 years, I have been taking a scoop of pure whey protein first thing in the morning on an empty stomach. I do some aerobic training (2-3 times per week) and some resistance training (2-3 times per week). I have always taken it to increase muscle mass and for the immune enhancing benefits. It is getting expensive now though, and I'm wondering if it is worthwhile to keep taking it as often as I do or if at all? I haven't noticed any significant difference in muscle mass or health while taking it. Also, do you find whey or egg white protein to be better for health enhancement? Thank-you.

Answer
Hello Michael,

I'm not a specialist in athletic nutrition, but I do know about the body's chemistry when it comes to digestion and using protein.
I can tell you that your body recognizes the amino acids once you digest any of the protein sources. This means your body can use egg, or powdered protein, or hamburger or chicken or milk, or even combined plant protein (such as rice and beans) to build the substances your body  needs to function (including substances for your immune system).
If you eat more protein than you use (for instance, if you use 100 grams and you have eaten 140 grams), the remaining protein compound proceeds to be broken down: the nitrogen is stripped off and excreted through your kidneys, while the remaining portion (carbon, hydrogen, and oxygen) are rearranged to be used for calories, or to be stored as fat. In the example I just gave, the 40 grams of protein would be utilized for 160 extra calories--if you don't use them, you store them as fat for use later in times of lower energy intake.

I believe that many people who take supplements to build muscle would be better off drinking a less-expensive glass of milk, or eating a couple of egg whites to get the same effects.

It takes about 15 grams of extra protein a day to build a pound of muscle a week (which is some serious working out) yet many amateur body builders feel the need to take an extra 75 or even 150 grams a day of protein supplements.

Do a trial without the supplements and see if you notice any difference--in energy, working out, strength, etc. And see if you don't lose weight after a few weeks as well!

Laurie