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According to new research, protein supplements are best taken with a meal rather than between meals as a snack. How relevant are such studies for you?
Protein Supplements
Okay, the research isn’t really new [1]. On May 8th, I already referred to it in an article trying to contextualize the use of extra protein. However, I didn’t really delve into the research itself back then, so here goes.
Protein, in its many forms, is the most researched dietary supplement. For the recent study, researchers from Purdue University specifically wanted to look at the timing of intake. This has, of course, been studied before. For example, the effect of intake after a workout, in the morning upon waking, or just before bedtime. However, the researchers from Purdue looked at the timing of intake in relation to a meal.
Do you take the extra protein with a meal, or do you take it between meals like a snack?
They conclude that people who want to regulate their weight through strength training and protein supplements are better off taking them with a meal.
Protein with a Meal
It may matter when you take your supplements in relation to when you eat meals, so people who consume protein supplements in between meals as snacks may be less likely to be successful in managing their body weight
Wayne Campbell, Purdue University
The researchers conducted a systematic review, using data from a total of 34 randomized controlled trials with 59 intervention groups. Studies that attempted to answer different questions themselves, but whose data could be used to examine timing in relation to meals. It would be the first time that the timing of protein supplements in relation to meals has been studied. The findings would need to be confirmed in larger, more comprehensive studies on this timing.
Better Ratio of Lean Mass vs. Fat Mass
The research revealed that supplementation with protein increased lean mass in all test groups. In the intervention groups that took protein with a meal, the increase in lean mass was 94%. This was 90% in the groups that took protein between meals. The difference lay more in the effect on fat mass. The decrease in fat mass was 87% when the proteins were taken with a meal. This was a decrease of 59% when the proteins were taken between meals as snacks.
A positive change in the ratio of lean mass to fat mass was also more commonly seen when proteins were taken with a meal. In 100% of those cases, this improved. When proteins were taken as snacks, this resulted in an improved lean mass to body fat ratio in 84% of cases.
Why Not Proteins as Snacks?
That proteins taken as snacks turn out to be the less effective tactic may not be welcome or expected news. For many people trying to lose weight and using proteins, protein as a snack is actually popular. There can be various ideas behind this. For example, using proteins to replace other less healthy snacks. Or to replace carbohydrates in the diet, where timing as a snack can provide more satiety throughout the day.
The researchers at Purdue suspect that the greater effect on fat mass is caused by compensatory behavior. For example, you might serve yourself less when you know you’re drinking a protein shake with it instead of water, for example.
Such dietary compensation is likely missing when protein supplements are consumed as snacks. Calories at meal times may not be adjusted to offset the supplement’s calories, thus leading to a higher calorie intake for that day. If the goal is to manage weight, then snacking on protein supplements may be less effective. People who are trying to gain weight may consider consuming protein supplements between meals.
Wayne Campbell, Purdue University
This doesn’t mean that proteins as snacks don’t work; it just means that theoretically, it’s slightly less effective than taking them during a meal.
When to Take Proteins for Weight Loss?
I deliberately say theoretically, despite the large number of intervention groups that have provided this data. What matters is your personal practice, your goal, and your diet.
As mentioned, taking proteins as snacks can be a deliberate strategy to combat hunger during a diet. Smart ways to have less hunger with the same amount of calories can determine whether you stick to a diet or not. In the intervention groups, this tactic doesn’t seem to have really worked. Apparently, fewer calories were consumed throughout the day when the proteins were taken with the meal. So, while it’s possible that the ‘snack method’ feels better, and maybe even is better, it’s wise to try both. Of course, it’s necessary to track exactly what you’re consuming in both situations, but there are handy apps for that.
Even for Trained Individuals?
If we look at the results of the various studies in the review, it’s striking how positive they are. Almost everyone gains lean mass and loses fat mass. So, you quickly think of test groups of people who were overweight and inactive before. People who got a better diet and started exercising more.
When you’ve been training for a while and don’t have large reserves in the form of fat mass, you know how difficult it is to simultaneously gain lean mass and lose fat mass. What are the results when, as an experienced athlete, you eat above your maintenance needs to gain more muscle mass? It’s notable in the review that muscle mass also benefited more from taking proteins during the meal. Firstly, because the researchers themselves suspect that this resulted in eating less. Eating less usually leads to less muscle mass, not more.
When Proteins for More Muscle Mass?
Protein shakes are
often deliberately not consumed during meals, but between meals and at specific times. After a workout because of the specific need at that time, for example. Right after waking up or just before bedtime. And indeed, also between meals. The whole idea behind this is to ensure sufficient amino acids when the need for them is greatest. You might think that this need is less during a meal that may already contain proteins. Even if it doesn’t contain proteins, carbohydrates and fats can keep the body in an anabolic phase.
So, it’s not a crazy idea to think that the need for amino acids from proteins is more important at other times to ensure that your body builds more muscle mass than it breaks down. You might already be wondering if other nutrients in the meal improve the absorption of proteins. What do carbohydrates do for the absorption of proteins and vice versa? However, that’s a topic in itself that I will address very soon.
How Useful is this Knowledge?
However, in that article, everything will once again revolve around the right context. How much and which proteins to combine with how much and which carbohydrates, for example.
So, I don’t know how useful these kinds of reviews are. The large number of studies and intervention groups makes personal application almost impossible. You can seriously question to what extent the different circumstances in the studies are also relevant to you. Who were the subjects, what was their status, their goal, their diet, their discipline, etc. etc.
I understand the need to compare a large number of studies and come to one conclusion. However, the reality in this case is so diverse that a summarized conclusion is actually of little use. However, it can provide interesting information to then delve into the details to find the information that is relevant to you.
References
- Joshua L. Hudson, Robert E. Bergia and Wayne W. Campbell. Effects of protein supplements consumed with meals, versus between meals, on resistance training-induced body composition changes in adults: a systematic review. Nutrition Reviews, 2018
