Are there any concerns or considerations?

Unnecessary expense

Although protein is an important part of most eating occasions, this does not necessitate the use of protein supplements. A “food first” approach can often identify suitable protein-rich foods and drinks to meet the targets and practical considerations for each meal/snack. Even when the convenience of a protein supplement warrants its considered use, the athlete can minimise the cost by choosing the simplest product (i.e. a concentrate or isolate) rather than more expensive brands based on hydrolysates or containing extra (unnecessary) ingredients. Another cost-saving strategy is to use the protein supplement as an ingredient that enhances a meal or snack rather than a stand-alone product.

Effect on overall nutrient intake and nutrition goals

It can be easy to become reliant on supplements to meet protein intake targets without realising the differences between foods and supplements. Most protein-rich foods provide a range of other important nutrients to our diets (e.g. calcium, iron, zinc, vitamins and essential fatty acids) and overreliance on protein supplements can reduce the athlete’s ability to achieve overall nutrient needs. The use of compact protein forms such as drinks and bars may allow an athlete with high-energy needs to eat more than their appetite would typically allow. While this is useful in some scenarios (e.g. post-exercise, during periods of growth or targeted weight gain), it may not be a helpful strategy for all athletes or scenarios.

Unnecessary and harmful ingredients

Some protein powders contain unnecessary ingredients, including products that are harmful or banned. A recent consumer report from the USA6 conducted independent testing of popular protein supplements and noted that many contained detectable levels of contaminants such as heavy metals (e.g. lead, cadmium, mercury, arsenic) and BPA (a toxic by-product of plastics manufacture). While this survey has been criticised due to the lack of peer review, it is a reminder that foods absorb such contaminants from their growth environment and/or during the manufacturing process; these are magnified in the case of concentrated supplements. In general, it is recommended that consumption of protein supplements be limited to 1-2 serves a day and that third party, batch tested protein supplements be sourced. That said, batch testing confirms the absence of WADA banned substances, not other contaminants like heavy metals.

Allergy risk

Protein products may contain tree nuts, milk, soy and other allergens that some athletes may need to avoid.