Insights on Protein Supplements by Dr. Cyriac Abby Philips (The Liver Doc)
(This article aims to convey Dr. Philips’ points in a clear and accessible manner, emphasizing the importance of addressing the issues in the protein supplement industry and making informed decisions for better health outcomes)
In a recent interview with the Deccan Herald, Dr. Cyriac Abby Philips, widely known as The Liver Doc, shared his expertise on the complexities and concerns surrounding protein supplements. The following article elaborates on the critical points discussed, offering a comprehensive guide for consumers.
Shocking Findings on Protein Supplements
Dr. Philips highlighted the alarming results of his study on protein supplements, revealing significant issues such as mislabeling and contamination. Many supplements were found to contain much lower protein levels than advertised, and some brands engaged in deceptive practices like “protein/amino-spiking” by adding cheap amino acids to inflate protein levels. Furthermore, the study uncovered high levels of toxic contaminants, including fungal aflatoxins, pesticide residues, and heavy metals like lead and arsenic. This is especially concerning given that 75% of the tested products contained lead, and 13.9% had detectable levels of arsenic. Additionally, herbal ingredients like green tea extract, turmeric, Garcinia cambogia, and Ashwagandha were linked to liver damage. These findings underscore the critical need for stringent regulations and quality control in the protein supplement industry.
Understanding Whey, Isolate, and Concentrated Protein Powders
Dr. Philips explained the differences between the primary forms of whey protein: concentrate, isolate, and hydrolysate. Whey protein concentrate (WPC) is the most common, with 70-80% protein content, while the rest consists of lactose, fats, and minerals. Whey protein isolate (WPI) undergoes additional processing to remove most of the lactose and fat, resulting in a protein content of 90% or higher, making it suitable for those on low-carb diets or lactose intolerant. Whey protein hydrolysate (WPH) is pre-digested and partially hydrolyzed, allowing for faster absorption. It is often used in medical protein supplements and infant formulas due to its ease of digestion and lower potential for allergic reactions.
Misinterpretation of BCAA Risks
Addressing concerns about branched-chain amino acids (BCAAs), Dr. Philips clarified that their role in metabolic syndrome and diabetes has been misinterpreted. While elevated levels of circulating BCAA can be an early biomarker of type 2 diabetes, this does not imply that BCAA intake causes diabetes. In conditions of chronic inflammation, such as diabetes, the regulation and metabolism of BCAA are disrupted, leading to increased levels and disease progression. However, there is no conclusive evidence linking BCAA consumption to diabetes. Studies have shown that increased BCAA is associated with an increased risk of type 2 diabetes development, but this risk is not directly caused by BCAA intake alone.
Countering Insufficiencies in Protein Supplements
To address the issues found in protein supplements, Dr. Philips suggested comprehensive regulatory measures, including rigorous testing protocols, market inspections, and precise labeling requirements. He emphasized the importance of third-party certifications and adherence to Good Manufacturing Practices (GMP). Consumer education is vital, involving awareness campaigns and guidance on interpreting labels. Continuous investment in research and development is crucial to enhance testing methodologies and safer formulations. Additionally, enforcing substantial penalties for non-compliance and supporting legal actions against violators can ensure the reliability of protein supplements.
Key Considerations for Choosing Protein Powders
When selecting protein powders, Dr. Philips advised looking at the ingredients, ensuring minimal additives, and avoiding excessive artificial sweeteners, preservatives, and fillers. Whey protein is considered the gold standard for digestibility, while egg protein has the highest biological value. It is essential to check for complete proteins containing all essential amino acids and ensure the protein content per serving meets the minimum required amount. Choose products with third-party testing and certification labels, and be transparent about their sources and manufacturing processes.
Protein Supplementation in a Predominantly Vegetarian Country
For individuals in predominantly vegetarian countries like India, Dr. Philips recommended choosing protein powders derived from dairy and plant-based sources like whey, soy, or hemp. These are complete proteins and can help bridge nutritional gaps in a vegetarian diet. He also suggested incorporating protein-rich whole foods like lentils, chickpeas, tofu, and tempeh into the diet for a balanced protein intake.
Evaluating the Efficacy of Protein Supplements
Dr. Philips criticized the recent ICMR guidelines on protein supplementation, which suggest no muscle growth with these powders despite resistance exercise training (RET). He emphasized that these guidelines do not reflect the extensive high-quality studies showing the benefits of protein supplementation on muscle growth, endurance, and injury repair. For instance, a 2018 study indicated significant improvements in muscle strength and size with dietary protein supplementation during RET. Increasing age and training experience further enhance the efficacy of protein supplements, even with higher intake levels.
Importance of Proper Protein Intake
Finally, Dr. Philips discussed the importance of proper protein intake. While the global standard is 0.8g per kg of body weight per day for normal individuals, those engaged in resistance exercise training may require higher amounts. There is no maximum cutoff, as needs vary based on individual factors. Adequate BCAA supplementation can improve muscle strength, endurance, and repair in patients with chronic liver disease and those undergoing high-intensity resistance exercise.
Dr. Cyriac Abby Philips’ insights on protein supplements shed light on the critical need for stricter regulations, consumer education, and informed choices. His expertise and thorough analysis provide a valuable guide for consumers navigating the complexities of protein supplementation. The Liver Doc’s dedication to public health and safety is commendable, highlighting the importance of transparency and quality in the supplement industry.
