Protein powder

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Shaker with milk, protein powder and shake (from left to right)

Egg white powder or protein powder are mixtures of proteins for use as dietary foods or nutritional supplements . The term protein powder is misleading because it also refers to the powder made from the egg white of bird eggs .

use

Protein powder can be used to increase the protein content of the diet over typical foods. They are mainly consumed by athletes who want to build muscle mass through increased protein intake without consuming additional food, especially fats. They are often consumed as protein shakes , but sometimes also in tablet form. Nutritionists recommend a protein intake of up to 2 g per kilogram of body weight per day in order to prevent the breakdown of muscle mass and other body proteins, which is responsible for the high number of care cases. The benefits of powdered protein in preventing muscle breakdown have been debated. In the field of strength and performance sports, a partial increase in performance can be achieved. Ingesting higher doses of protein powders during pregnancy is associated with less fetal growth.

properties

Protein powder is available with different flavor additives and in different mass proportions in the powder. The mass proportions go from about 72% to about 98% in the dry matter ( in dry matter ). Protein powders are made up of different components. Most products contain whole or degraded milk proteins and whey proteins . Some manufacturers also use chicken egg proteins (egg white protein, ovalbumin ), soy protein or collagen . Collagen is cheaper to produce than z. B. lactalbumin and is therefore found in inexpensive products. However, the biological value of collagen is lower than that of lactalbumin or milk protein.

Depending on the cleaning method used, protein powders can have a bitter taste, in part due to hydrolysis of proteins into peptides , some of which are bitter. In some processes, one can deamination of asparagine and glutamine to aspartic acid and glutamic take place, which may increase the bitterness. Proteins can also trigger a bitter taste due to their amino acid composition (peptides containing aspartic acid, hydrophobic peptides with proline ); the bitterness decreases with increasing length of a protein.

history

For athletes in ancient Greece there was a recommendation to consume large amounts of meat and wine. Recipes for herbal preparations originate from this time, which were traded across cultures and promised positive effects on strength, endurance, vitality and bravery. In the 1910s, Eugen Sandow , the first modern bodybuilder in the western world, advocated consuming large amounts of protein to stimulate muscle growth. Later bodybuilder Earle Liederman recommended consuming meat juice and meat extract as a way to gain muscle. In the 1950s, with the rise of amateur and professional bodybuilding in popularity, Irvin P. Johnson became known for selling egg-based protein powders aimed at bodybuilders and athletes.

Types

Whey protein powder

With a value of 104, the whey protein powder made from whey has the highest biological value of all food proteins from a single source. However, the biological value can be increased by mixing different proteins. Whey protein powder has a high proportion of lactalbumin and the branched-chain amino acids leucine , isoleucine and valine . Due to different manufacturing processes, a distinction is made between whey protein concentrate , isolate and hydrolyzate. Depending on the manufacturing process, the protein content is between 70 and 96% i. Tr.

Whey protein is absorbed by the body faster than almost any other source of protein. Various studies assume that no differences in the synthesis of the different refined whey protein concentrates can be demonstrated. Protein synthesis in muscles reaches its peak after just 40 to 60 minutes. Measured against the amino acid leucine, whey protein represents a maximum blood concentration of 347 ± 50 nmol / min / 100 ml. Milk protein is used as a comparison value, the maximum value of which is 133 ± 45 nmol / min / 100 ml. However, whey protein oxidizes faster than casein. Casein owes its nickname "long-term protein" to this fact.

Milk protein powder

Milk protein powder (also: casein powder ) is the main component of milk proteins with around 80% protein. With a value of 77, however, it has a lower biological value. For people with lactose intolerance , casein powder can cause digestive problems due to its lactose content of around 4.5%.

Egg white protein powder

Because of the bitter taste, egg protein (also ovalbumin) is often offered as a capsule. The biological value is 100. Because it is lactose-free, egg protein powder can also be used by people with lactose intolerance .

Soy protein powder

Because it is cholesterol-free, the purely vegetable soy protein powder is suitable for people with high cholesterol levels . Here, changing the intake of protein powders leads to a lowering of the total cholesterol level. A study by the Food and Drug Administration found that consuming 25 grams of soy protein a day can lower LDL cholesterol and thus reduce the risk of cardiovascular disease . It is also suitable for vegans due to its non-animal ingredients. The phytoestrogens ( daidzein and genistein ) contained in soy protein powder have long been suspected by competitive athletes of suppressing the natural production of testosterone in the body. A testosterone-reducing effect was found in some studies, but more recent scientific analyzes (including these studies) could not prove this effect.

Rice protein powder

Rice protein is an alternative for those who are allergic to milk protein, egg protein or soy protein. On the other hand, it is not suitable for rice protein allergy sufferers. Up to 80% of allergy sufferers with food and pollen allergies have increased immunoglobulin E values ​​against rice proteins. It has a biological value of 81. If made from whole grain, it is a source of protein that is very easy to digest. Because rice protein is low in lysine , it is often combined with pea protein powder for a better amino acid profile.

Multi-component protein powder

Another common variant of protein supplements are mixtures of different types. A multi-component protein powder therefore consists of two or more types that can be combined in different proportions. By mutually complementing the different amino acid profiles of the individual varieties, higher biological values ​​can be achieved. In addition, depending on the individual objectives, positive effects are achieved by adding the other properties of the individual varieties such as B. the resorption time possible.

Legal situation

Legally, protein powder is one of the food supplements and thus falls under Directive 2002/46 / EC of the European Union, which regulates in particular the permitted ingredients. The Food Supplements Ordinance is based on this guideline, according to which food supplements are defined as foods that are intended to supplement general nutrition, represent a concentrate of nutrients and are placed on the market in dosed form. Due to the categorization as a food, according to Regulation No. 1924/2006 ( Health Claims ), no health or indication-related statements may be made.

criticism

A report by the German Nutrition Society from the year 2000 rules out a connection between increased physical activity and increased protein requirements. An intake of more than 2 g of protein per kilogram of body weight and day could even have negative consequences. "Our usual diet also covers the protein needs of athletes," says a report by the Ministry of Nutrition and Rural Areas of Baden-Württemberg . The average German mixed diet contains 100 grams per day, more than enough protein. Protein powder can be problematic if too little liquid is drunk, e.g. B. in people with kidney problems, as high concentrations of proteins can stress the kidneys . Dietary supplements containing protein powders are not recommended during pregnancy.

literature

Individual evidence

  1. ^ HK Biesalski: Nutritional medicine . Thieme, 2010, ISBN 978-3-13-154384-4 .
  2. ^ Peter Schauder: Nutritional Medicine . Elsevier, 2006, ISBN 978-3-437-22921-3 .
  3. ↑ TP Stein, S. Blanc: Does protein supplementation prevent muscle disuse atrophy and loss of strength? In: Critical reviews in food science and nutrition. Volume 51, Number 9, 2011, pp. 828-834. doi: 10.1080 / 10408398.2010.482679 .
  4. ↑ NM Cermak, PT Res, LC de Groot, WH Saris, LJ van Loon: Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. In: The American journal of clinical nutrition. Volume 96, Number 6, December 2012, pp. 1454-1464. doi: 10.3945 / ajcn.112.037556 .
  5. ↑ a b E. Ota, R. Tobe-Gai, R. Mori, D. Farrar: Antenatal dietary advice and supplementation to increase energy and protein intake. In: The Cochrane database of systematic reviews. Volume 9, 2012, p. CD000032. doi: 10.1002 / 14651858.CD000032.pub2 .
  6. ^ A b Leo ML Nollet: Handbook of Food Analysis: Physical characterization and nutrient analysis. Volume 138 of Food Science and Technology . CRC Press, 2004. ISBN 978-0-8247-5036-7 . P. 126 f.
  7. ↑ Navam S. Hettiarachchy, Kenji Sato, Maurice R. Marshall, Arvind Kannan: Food Proteins and Peptides: Chemistry, Functionality, Interactions, and Commercialization. CRC Press, 2012, ISBN 978-1-4200-9341-4 . P. 184 f.
  8. ↑ CJ Zhao, A. Schieber, MG Gänzle: Formation of taste-active amino acids, amino acid derivatives and peptides in food fermentations - A review. In: Food research international. Volume 89, Pt 1 November 2016, pp. 39-47, doi : 10.1016 / j.foodres.2016.08.042 , PMID 28460929 .
  9. ^ A. Dalby: Food in the Ancient World AZ. (2008) Routledge
  10. ↑ Plaque to father of body-building
  11. ↑ a b Abdullah F. Shrit: Creativity of God in the human body "Bodybuilding" , ISBN 978-1-4840-1198-0 , pp 1,892th
  12. ↑ Y. Boirie, M. Dangin, P. Gachon, MP Vasson, JL Maubois: Slow and fast dietary proteins differently modulate postprandial protein accretion . In: Proceedings of the National Academy of Sciences . tape 94 , no. 26 , 23 December 1997, ISSN  0027-8424 , p. 14930-14935 , PMID 9405716 .
  13. ↑ Søren Reitelseder, Jakob Agergaard, Simon Doessing, Ida C. Helmark, Peter Lund: Whey and casein labeled with L- [1-13C] leucine and muscle protein synthesis: effect of resistance exercise and protein ingestion . In: American Journal of Physiology. Endocrinology and Metabolism . tape 300 , no. 1 , January 2011, ISSN  1522-1555 , p. E231-242 , doi : 10.1152 / ajpendo.00513.2010 , PMID 21045172 .
  14. ^ City of Vienna: Protein quality (protein quality) - biological value . Retrieved November 14, 2016.
  15. ↑ Jill M. Hamilton-Reeves, Gabriela Vazquez, Sue J. Duval, William R. Phipps, Mindy S. Kurzer, Mark J. Messina: Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. In: Fertility and Sterility Volume 94, Issue 3, Pages 997-1007 (August 2010)
  16. ↑ C. Venter, M. Groetch: Nutritional management of food protein-induced enterocolitis syndrome. In: Current opinion in allergy and clinical immunology. Volume 14, Number 3, June 2014, pp. 255-262, ISSN  1473-6322 . doi: 10.1097 / ACI.0000000000000054 . PMID 24699338 . PMC 4011627 (free full text).
  17. ↑ J. Golias, Z. Humlová, P. Halada, V. Hábová, I. Janatková, L. Tucková: Identification of rice protein Recognized by the IgE antibodies of patients with food allergies. In: Journal of agricultural and food chemistry. Volume 61, Number 37, September 2013, pp. 8851-8860, ISSN  1520-5118 . doi: 10.1021 / jf402759f . PMID 24016103 .
  18. ↑ DIRECTIVE 2002/46 / EC OF THE EUROPEAN PARLIAMENT AND OF THE COUNCIL of 10 June 2002 on the approximation of the laws of the member states relating to food supplements (PDF)
  19. ↑ REGULATION (EC) NO. 1924/2006 OF THE EUROPEAN PARLIAMENT AND OF THE COUNCIL of December 20, 2006 on nutrition and health claims made on foods (PDF)
  20. ↑ Reference Values ​​for Nutrient Intake ( Memento from August 21, 2010 in the Internet Archive ) p. 31.
  21. ↑ Reference Values ​​for Nutrient Intake ( Memento of August 21, 2010 in the Internet Archive ) p. 33.