The Beauty Standard with Dr. Roy Kim
"The Beauty Standard with Dr. Roy Kim" is your ultimate guide to exploring the world of beauty, aesthetics, and both non-invasive and invasive procedures. Join renowned plastic surgeon Dr. Roy Kim as he shares his expertise, delves into the latest advancements, and engages in insightful discussions with industry experts, bringing you a wealth of knowledge to enhance your confidence and empower your aesthetic journey.
The Beauty Standard with Dr. Roy Kim
Protein Powder: Necessity or Marketing Hype?
We cut through the marketing noise and examine what nutrition scientists really say about protein powders and whether they're necessary for most people.
• Most Americans already consume adequate protein through their regular diet without supplements
• Federal guidelines recommend about 0.36 grams of protein per pound of body weight daily
• Whole food protein sources provide vitamins, minerals, fiber and other nutrients that powders lack
• Just 20 grams of protein can come from half a cup of chicken, three-quarters cup of Greek yogurt, or a peanut butter sandwich
• Excess protein doesn't automatically build more muscle—it gets broken down for energy or stored as fat
• People with kidney disease should be cautious about high protein intake
• Specific groups who might benefit include those with poor appetites, older adults fighting muscle loss, and some serious athletes
• Protein powders aren't strictly regulated, raising concerns about accuracy and contamination
• Look for third-party certification from NSF International or USP for better quality assurance
• Many powders qualify as ultra-processed foods with additives that may have long-term health implications
Follow us for more evidence-based nutrition insights that help you make informed decisions about your health.
Thank you for tuning in to this week's episode of "The Beauty Standard" with Dr. Roy Kim! If you enjoyed this episode, please make sure to subscribe, rate, and leave us a review on your favorite podcast platform. Your support helps us continue to bring you the latest insights in aesthetic medicine and beauty trends.
Connect with us on social media on Instagram - @drroykim - or X - @drroykim- for more exclusive content, behind-the-scenes looks, and expert advice from Dr. Kim. Feel free to submit your questions or suggestions for future episodes – we'd love to hear from you!
Join us next week as we explore another fascinating topic in the world of beauty, and remember: your body, your choice, your standard!
Welcome to the Beauty Standard with Dr Roy Kim.
Speaker 2:Welcome to the Deep Dive. Today we're diving into something you've definitely seen around, especially online.
Speaker 1:Protein powder.
Speaker 2:Exactly Protein powder. It's all over TikTok, Instagram, everywhere Claims about muscle gain, energy boosts.
Speaker 1:Right, and the big question is well, is it actually necessary, or maybe even helpful?
Speaker 2:That's what we're digging into. We've looked at what nutrition scientists are saying. Checked out the federal guidelines.
Speaker 1:Yeah, the goal is really to cut through the hype. We want to give you the information so you can figure out if it makes sense for you.
Speaker 2:Because you've probably seen it, maybe even bought it. So let's try and get some clarity.
Speaker 1:Let's do it.
Speaker 2:Okay, first things first Protein. Let's do it. Okay, first things first Protein. We hear about it constantly. Why is it actually so vital, like what's the basic job it does in our bodies?
Speaker 1:It's absolutely fundamental. It's not just muscle, though that's what people often focus on. Right, it's crucial for bone strength, your immune system needs it. Digestion, even hormones. It's like a key worker in so many different bodily systems.
Speaker 2:Okay, even hormones. It's like a key worker in so many different bodily systems. Ok, so non-negotiable we need protein, which leads us straight to the main event.
Speaker 1:Yeah.
Speaker 2:Do most of us really need powders to get enough?
Speaker 1:Well, the expert consensus seems pretty clear on this.
Speaker 2:Yeah.
Speaker 1:The vast majority of people, especially here in the US, are already getting enough protein just from what they eat day to day. That's according to Colleen Tewksbury at UPenn.
Speaker 2:The vast majority OK, so supplementation with powders.
Speaker 1:Generally not needed for most people.
Speaker 2:That's kind of surprising given how heavily marketed they are. What are the actual protein targets we should be thinking about daily?
Speaker 1:So the federal guidelines suggest around 0.36 grams of protein per pound of body weight.
Speaker 2:OK, 0.36 per pound. Can you give an example?
Speaker 1:Sure. So if someone weighs, say, 150 pounds, that's about 54 grams of protein a day 54 grams. And for someone around 200 pounds it'd be roughly 72 grams Got it, Though it's worth mentioning. Some research suggests maybe slightly higher needs for older adults or if you're pregnant or breastfeeding or doing really intense training. But that 0.36 is the general baseline.
Speaker 2:Okay, and it sounds like the experts are really pushing for getting this protein from well, actual food.
Speaker 1:Oh, absolutely. That's a strong theme. People like Wayne Campbell at Purdue really emphasize whole foods. You know chicken, fish, lean meats, yogurt, cottage cheese, eggs, nuts, beans, lentils the usual suspects, right. And the key thing is, these foods aren't just protein sources, they come bundled with so many other essential nutrients.
Speaker 2:What kind of things?
Speaker 1:Vitamins, minerals, fiber, healthy fats, those beneficial plant compounds. It's the whole nutritional package, not just one isolated component.
Speaker 2:That makes a lot of sense. You get more bang for your buck nutritionally speaking.
Speaker 1:Exactly.
Speaker 2:So what's the flip side If someone just relies on a scoop of powder instead of, say, a meal with chicken or beans?
Speaker 1:Well, as Professor Campbell puts it quite well, if you're just slugging down a supplement, you might hit that protein number, sure, but you're likely missing out on a lot of nutrition, All those other things we just mentioned.
Speaker 2:It's like focusing on one instrument instead of hearing the whole orchestra.
Speaker 1:That's a great analogy. You're missing the synergy.
Speaker 2:Can we make it more concrete? Like a typical scoop of powder, is what? 20 grams of protein?
Speaker 1:Yeah, around 20 grams is pretty standard for many powders.
Speaker 2:Okay, so how much actual food gets you that same 20 grams?
Speaker 1:It might be less than you think About. Half a cup of diced chicken breast has roughly that amount.
Speaker 2:Okay.
Speaker 1:Or think about maybe two cups of cooked brown rice with one cup of beans.
Speaker 2:Right.
Speaker 1:Or even something like three quarters of a cup of nonfat Greek yogurt with just a few walnuts sprinkled on top. Even three tablespoons of peanut butter on a couple of slices of whole wheat bread gets you close.
Speaker 2:So getting 20 grams from food isn't usually some huge mountain to climb.
Speaker 1:Not for most people. No, it really puts the supplement dose into perspective.
Speaker 2:It does. And what about this idea that more protein is always better, like, if 20 grams is good, 40 must be better, maybe using extra powder? Does that hold up?
Speaker 1:That seems to be largely a myth. According to the experts like Dr Tewksbury, Once your body uses the protein it needs for repair and building any extra, doesn't just hang around waiting to build more muscle. The liver breaks it down.
Speaker 2:Breaks it down into what.
Speaker 1:It can be used for energy, kind of like carbs or fat, or it can get stored as fat.
Speaker 2:Stored as fat, so too much protein doesn't automatically equal more muscle.
Speaker 1:Nope. And there's another important point, especially regarding kidney health.
Speaker 2:Oh.
Speaker 1:Because the kidneys process the waste products from protein breakdown. Dr Tewksbury notes that people with existing kidney disease need to be really careful about super high protein intakes. It puts extra strain on them.
Speaker 2:That's a really critical health warning. Okay, so recapping. Most folks probably don't need the powder, but are there specific groups or situations where it could actually be beneficial?
Speaker 1:Yes, absolutely. It's not that it's never useful. There are specific scenarios. Like what Dr Tewksbury and Nancy Rodriguez mention a few. One is for people who genuinely struggle to eat enough protein through regular food. Maybe they need very concentrated nutrition in small amounts.
Speaker 2:Who would that be?
Speaker 1:Think about perhaps cancer patients who have very poor appetites, or someone recovering from major stomach or intestinal surgery may be only able to handle liquids or tiny portions for a while.
Speaker 2:OK, that makes total sense when normal eating is physically difficult or compromised. Any other groups?
Speaker 1:Yes, older adults are another key group. As people age, sometimes appetite decreases. Overall calorie needs might go down, but protein needs often stay the same or even increase slightly to prevent muscle loss.
Speaker 2:Right sarcopenia muscle loss with age.
Speaker 1:Exactly, and that's a big deal. It increases the risk of falls, fractures, loss of independence, hospitalization.
Speaker 2:So how does powder help there?
Speaker 1:Well, it can be an easy way to boost their protein intake without needing them to eat large volumes of food. You know, stirring some powder into oatmeal or soup or yogurt.
Speaker 2:That's a really practical application and it's a widespread issue. You said Older adults not getting enough protein.
Speaker 1:Surprisingly common. Yeah, statistics show, a significant portion don't meet their needs.
Speaker 2:Wow, okay. And then there's the group that probably buys the most protein powder yeah, people trying to build muscle, gym goers, athletes.
Speaker 1:Right and for individuals specifically focused on resistance training to increase muscle size and strength. Yes, the research suggests protein powder can be a convenient way to help meet those higher protein requirements.
Speaker 2:Can be helpful, but is it essential?
Speaker 1:That's the key distinction. Dr Rodriguez emphasizes that getting enough protein from whole foods works just as well for muscle growth.
Speaker 2:So the powder's main advantage there is.
Speaker 1:Convenience. Mostly it's quick and easy, especially maybe right after a workout, when you don't feel like preparing or eating a full meal.
Speaker 2:Okay. So it's a tool, maybe a shortcut, but not a magic bullet for muscles.
Speaker 1:Precisely. And Dr Rodriguez makes another crucial point Just eating protein doesn't automatically build muscle.
Speaker 2:Right, you need the stimulus.
Speaker 1:You absolutely need a well-designed strength training program that actually challenges the muscles, and you need enough overall calories to fuel that growth. Protein is just one piece of the puzzle.
Speaker 2:And is there a limit to how much protein our muscles can even use at one time? Like chugging a huge shake?
Speaker 1:Yeah, there seems to be. Dr Tewksbury mentions that our bodies likely have a cap on how much protein can effectively stimulate muscle protein synthesis in one go. Probably somewhere in the range of 20 to 40 grams per meal or snack.
Speaker 2:So a single or maybe double scoop is likely hitting that ceiling anyway.
Speaker 1:It probably is for most people. Going way beyond that in one sitting might not offer much extra muscle building benefit.
Speaker 2:This is really clearing things up. Now let's shift gears slightly. What about potential downsides or things to be cautious about with these powders?
Speaker 1:This is really important. A major factor is regulation.
Speaker 2:How so.
Speaker 1:Most protein powders are classified as dietary supplements and, as Dr Rodriguez points out, supplements aren't regulated by the FDA in the same strict way that foods or drugs are.
Speaker 2:Meaning.
Speaker 1:Meaning there's less oversight. It can lead to issues like the actual protein content not matching what's on the label, and sometimes testing finds contaminants. Things like low levels of heavy metals have been detected and, although it's rare, sometimes even banned substances like anabolic steroids have shown up in certain supplements.
Speaker 2:Whoa, that's pretty concerning, especially for athletes subject to testing, definitely. So if someone does choose to use powder, is there any way to minimize those risks?
Speaker 1:Yes, stefan Pasiakos from the NIH advises looking for products that have been tested by independent third-party organizations.
Speaker 2:Like who.
Speaker 1:Look for seals from groups like NSF International or US Pharmacopeia USP.
Speaker 2:NSF or USP, and what does that seal mean?
Speaker 1:It basically indicates that the product has been tested to confirm it contains what the label says it contains and that it doesn't have unsafe levels of contaminants. It's a layer of quality assurance.
Speaker 2:Okay, so looking for that third-party certification is a smart move. What about the ingredients inside the powder Besides the protein itself? They often have long lists.
Speaker 1:That's another key area. Absolutely Many protein powders fall into the category of ultra-processed foods. Ultra-processed, yeah, meaning they've gone through significant industrial processing and often contain a lot of added ingredients beyond just the protein source, and there are growing concerns about some of these. Such as Well, many have added sugars, sometimes things like high fructose corn syrup.
Speaker 2:Right.
Speaker 1:Many others use artificial sweeteners or sugar substitutes stevia, erythritol, sucralose and there's emerging, though still debated, research potentially linking some of these to things like cardiovascular problems, maybe type 2 diabetes risk changes to our gut microbiome.
Speaker 2:The gut bacteria.
Speaker 1:Exactly. And then you might see emulsifiers like lecithin or xanthan gum, which help with texture. Some studies suggest these might contribute to gut inflammation in some people.
Speaker 2:Wow. So it's not just about the protein, it's this whole matrix of other ingredients too.
Speaker 1:Precisely. You really need to read that ingredient list.
Speaker 2:So weighing the benefits against these potential risks.
Speaker 1:Dr Tewksbury kind of sums it up If someone has a genuine medical need for supplementation, like those patients we discussed earlier, the benefits probably outweigh these potential risks. But for the average healthy person who could get enough protein from food, the long-term health effects of regularly consuming these ultra-processed products with all these additives well the picture is less clear. We don't have a ton of long-term data yet.
Speaker 2:Okay. So let's say someone's weighted up, they understand the context and they decide a protein powder could be a useful tool for them. How do they choose? There are so many kinds whey, casein, soy pea rice.
Speaker 1:It can definitely feel overwhelming. According to Dr Pasiakos, whey protein is probably the most studied.
Speaker 2:Whey from milk.
Speaker 1:Yes, it's generally digested pretty quickly and it's considered a complete protein. It contains all nine of those essential amino acids, the ones our body can't make itself and needs to get from food.
Speaker 2:Got it. What about the plant-based ones? Soy, pea, rice, hemp.
Speaker 1:Right. So individual plant proteins often lack high amounts of one or more essential amino acids, so plant-based powders often use blends like pea and rice protein together to create a more complete amino acid profile. That's what Dr Pasiakos explains.
Speaker 2:Does the type of protein really matter that much in the end? Say, for muscle building, whey versus plant blend?
Speaker 1:Interestingly maybe less than people think Dr Pasiakos suggests that for most people focusing on hitting their total daily protein goal and being consistent with their training, this specific type of protein might be less critical. Some smaller studies have actually shown similar muscle building results with pea, soy or rice protein compared to whey, as long as the overall intake is sufficient.
Speaker 2:That's good to know. It opens up options. So if the exact protein source isn't the only factor, what should people really focus on when comparing labels?
Speaker 1:Both Dr Rodriguez and Dr Pasiakos really stress looking at that ingredient list again.
Speaker 2:Simplicity.
Speaker 1:Yes, choose powders with minimal added stuff. Watch out for lots of added sugars, artificial ingredients we talked about, or even excessive amounts of added vitamins and minerals that you might not need.
Speaker 2:Sometimes they add a whole multivitamins word.
Speaker 1:Exactly which might be unnecessary or even interact with other supplements you take. Dr Pasiakos' advice is pretty straightforward the simpler the better.
Speaker 2:Keep it simple. Look for third-party certification.
Speaker 1:Okay, so let's try and bring it all together then. What's the main takeaway from this deep dive?
Speaker 2:I think the core message is for the vast majority of people eating a reasonably balanced diet, protein powder probably isn't a necessity.
Speaker 1:Right, you likely get enough from food.
Speaker 2:You likely do. Whole foods offer that broader nutritional benefit the vitamins, minerals, fiber.
Speaker 1:The whole orchestra, not just the one instrument.
Speaker 2:Exactly, Powder can be a convenient tool in certain specific cases medical needs, maybe intense athletes needing a quick post-workout option, some older adults but for the general population it's more of a maybe or a nice to have rather than a must have. And if you do use it, be mindful of the potential downsides.
Speaker 1:Like the lack of tight regulation, the potential contaminants, the ultra-processed nature, the additives.
Speaker 2:Yes, prioritize quality. Look for that third-party testing. Choose simpler ingredients.
Speaker 1:So it really encourages everyone listening to maybe just pause and reflect on their own diet. Absolutely, Take an honest look. Are you actually getting enough protein from the foods you already eat? Chances are. For many people, the answer is yes.
Speaker 2:OK, and just to leave our listeners with something to chew on. Yeah, given everything we're learning about ultra processed foods, about artificial sweeteners, about gut health, what might be the really long term consequences down the road of so many people regularly using these powders, even if they seem helpful in the short term?
Speaker 1:That's a really provocative question.
Speaker 2:It makes you think, right Thank you. Especially when whole food options are readily available for most.
Speaker 1:It definitely does. What are the cumulative effects? We might not be seeing yet. Something to keep an eye on as the research evolves. Thank you for listening to the Beauty Standard with Dr Roy Kim. Make sure to follow for future topics and.