BBC podcast about protein powder

Sliced Bread is a BBC podcast and radio programme that investigates products and marketing claims on behalf of listeners. In this episode a listener wanted to know if protein powder is worth the money. Graeme Close, Professor of Human Physiology, Sport and Excercise Sciences at Liverpool, John Moores University provided expert answers to questions such as can you get the same protein from food? How soon after exercise should you take protein? How much protein do you need? What are the differences between whey protein and plant protein? Is food protein better than powder? Does protein powder affect the kidneys? Do women need different protein powder formulations?

The most important points were:

• Protein isn't just for growth and repair, our immune system relies on it as well.
• 1.2-1.4g per kilo of body weight is the recommended amount of protein to eat for most of the population, and up to 2g per kilo for people who do lots of high-intensity, muscle-damaging training.
• There is no evidence anything over 2g per kilo of body weight has any extra effect.
• People over 45-50 have anabolic resistance and they may need double the recommended amount.
• The anabolic window after doing resistance training lasts 2-3 hours, and the received wisdom of a 30 minute window to consume protein is now known to be false.
• The key number is the amount of protein in a powder, nothing else.
• Whey is fully of the amino acid leucine which is believed to be key to muscle growth. Plant-based protein powders need to be a blend of grain and legume to get the full range of essential amino acids. If the plant-based is complete it's no worse than whey.
• In most people 20g of protein gives a better anabolic response compared to 40g, and 30g might be optimal. Therefore 1.5 scoops after a workout is about right.
• Women do not need different protein powder to men and any claims to to contrary have been put to bed.
• For normal functioning kidneys there's no evidence, even at 2g per kilo of body weight, that kidney function is impaired by a high protein diet.
• If you can get 100% of your protein from food then do it, but there's no harm in topping up with a protein shake.
• Unsuprisingly protein bars aren't healthy. It's a chocolate bar with a bit of protein added.

You can listen to the full audio below, alternatively the direct link is https://www.bbc.co.uk/sounds/play/m0026vsm. Let me know what you think on Instagram or Facebook.