Is it a good idea to take protein supplements?

Most protein supplements consist of powdered milk and/or egg protein or soya, often with the addition of other ingredients, such as glucose polymers, amino acids, vitamins, minerals and various substances claiming to increase growth.

Despite the powerful advertising, protein based supplements do not in themselves encourage increases in muscle growth, strength or endurance. They may contribute to your daily protein intake, but do not expect to gain extra muscle simply by taking them! Even the added 'growth promoting' substances have no proven benefit.

You can meet your protein requirements from food, providing you plan your diet sensibly. One pint of milk (any type), for example, provides roughly the same amount of protein as one serving of a standard protein supplement, but for considerably less money! Supplements may be regarded as an alternative to food, not as a substitute.

The only case where supplements may be useful is for people with very high calorie and protein requirements, who would otherwise find it difficult to eat enough food to fulfill these. As an addition to meals, they provide a low bulk way of consuming extra calories, protein and other nutrients. In these cases, it is best to choose a supplement which provides a good balance of carbohydrate, protein, vitamins and minerals. Consume the supplement in addition to your meals, not in place of them.

Remember that protein over and above your requirements will not be turned into muscle!

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