Many of us, when asked “what is quality protein,” would likely search for an answer in our taste preferences and the sensations that accompany the digestion of a particular powder.
In reality, the existing problems with protein quality go beyond the imagination of most of us.
In this article, we will discuss the specific problems with the quality of sports proteins that occur and provide examples. The material is based on facts from the independent scientific laboratory ConsumerLab.com, whose mission is to test the quality of various types of sports nutrition (including proteins) and other dietary supplements.
Key thoughts:
Even the highest quality protein can turn into low quality under certain conditions
Laboratory studies often find the presence of banned and toxic substances in proteins
What is quality protein?
The concept of quality, regardless of what it refers to, is charged with a considerable degree of subjectivity. This is also true for sports proteins.
For some, a sign of protein quality is a well-known brand, usually foreign (Weider, Maxler, Dymatize, Optimum Nutrition), but not PureProtein, Bellakt, or other domestic producers.
Some base their perception of quality on what their taste buds say.
Others may be impressed and prompted to buy by the packaging design or advertising displays featuring sexy fitness girls or muscular boys on them.
On one hand, it seems that the question of quality is absolutely subjective. After all, manufacturers must use the same technologies to obtain isolates, concentrates, and hydrolysates of proteins from milk. Cows also do not differ much everywhere; they eat green grass and consistently produce milk of the same white color.
On the other hand, common sense suggests the following arguments:
- If a cow grazes near a highway, there is a high probability that its milk will be “enriched” with heavy metals. The same applies to plant proteins: rice, soy, and peas can be grown in soil contaminated with heavy metals and pesticides. The result is low-quality protein containing contaminants.
- If during the technological processing even the highest quality protein is heated above a certain temperature, denaturation of the protein itself (destruction of its molecules) will occur, either completely or partially. The result is a beautifully packaged product that is practically useless for gaining mass.
- Quality may decrease due to violations of storage conditions, intentional addition of impurities that cheapen the product or enhance the anabolic effect, and many other factors.
What does this indicate? Even the highest quality protein can turn into low-quality protein under certain conditions.
And it seems that the only reliable way to check quality is laboratory analysis. A sign of quality may be the repeatability of positive laboratory analyses for the same type of protein from a specific manufacturer.
Even the highest quality protein can turn into low-quality protein under certain conditions
In this article, using data from one of the American laboratories, you will see the relevance of the aforementioned problems. Our goal here is not to scare you, but to show the importance of critically perceiving the sports reality around you, especially when it is created for you by sellers and marketers.
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The most common problems with the quality of sports proteins
According to the results of many years of laboratory analyses, the American laboratory ConsumerLab points out the following common quality problems of sports proteins and their causes:
1 Lack of quality control of sports nutrition (and its variety – protein, in particular) by government institutions
In the USA, none of the government agencies, including the Food and Drug Administration (FDA), conduct quality testing of sports protein powders and drinks before they are sold. This essentially means that anything can be sold under the guise of specialized sports nutrition.
It is important to note that the lack of quality control by serious institutions is characteristic not only of proteins but, in general, of all types of sports nutrition, the number of which is growing every year: many enterprising companies and individuals try to take advantage of the easy opportunity to produce and sell the “latest” weight loss or muscle gain product “with no extra effort”.
Most problems related to the quality of sports proteins can be identified only through laboratory testing.
None of the government agencies in the USA conduct quality testing of sports protein powders and drinks before they are sold. Most likely, no country in the world does this. Most problems related to the quality of sports proteins can be identified only through laboratory testing.
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2 Discrepancy between label information and actual composition
Sometimes a simple analysis of the information on the label can help identify a low-quality product (see below).
For example: the total caloric value of a product can be verified by summing the caloric values of individual nutrients (proteins, fats, and carbohydrates), the mass fractions of which are indicated on the packaging of virtually all products nowadays (see example below).
A gross discrepancy in values is an indirect sign of a brand with a low reputation that should not be trusted.
A gross discrepancy in the information on the protein packaging is a sign of a brand that should not be trusted.
3 The presence of harmful and banned substances
In one of the articles published in the Journal of Nutrition, dedicated to the quality of specialized sports protein powders [6], among other quality issues, the following are listed:
- the absence of some active ingredients listed on the label;
- the addition of undesirable or harmful substances without indicating their presence on the packaging;
- violations of production technology.
The article presents data from laboratory tests, in which 31% of the selected sports proteins from various brands failed the quality test and even contained toxic substances that could harm health.
For example, two products were contaminated with lead – a common occurrence for products based on plant ingredients.
Laboratory studies often find the presence of banned and toxic substances in proteins
Important
There is only one way to avoid the risks associated with consuming low-quality proteins: to purchase and use only those products whose quality has been verified by an independent laboratory.
If general words do not convince you, look at a few examples of the degradation of beneficial properties of several types of proteins as a result of technological processing:
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4 Contamination with Melamine
A few years ago, one of the common quality issues characteristic of sports proteins was contamination with melamine.
At that time, melamine was illegally used by some manufacturers instead of protein in the production of sports proteins, as it was cheaper on one hand, and on the other, during quality testing of proteins using various scientific methods that assess nitrogen content, it allowed the final product to be presented as “high quality” due to its high nitrogen content.
As a result, in 2007 and 2008, there were numerous cases of kidney stones, kidney failure, and even fatalities associated with the use of melamine instead of protein in pet food, dairy, and infant formulas.
A previously common quality issue with proteins was melamine contamination, the consumption of which led to the formation of kidney stones
However, numerous studies of special protein supplements conducted in an independent laboratory in 2010 found no presence of melamine in any product.
In the following years, no cases of melamine contamination were identified. Currently, testing for the presence of this substance is not conducted at all.
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How to test protein yourself: a simple test
Whenever you purchase sports nutrition (protein, gainers, protein bars, etc.), don’t hesitate to do a simple preliminary quality check: make sure that the total calorie count stated on the package matches the total calorie count of the listed nutrients (proteins, fats, and carbohydrates). To do this, simply multiply the weight of each component in grams by the number of calories per gram, and sum the results.
The simplest way to check the quality of protein (any sports nutrition) is to compare the calorie content of all the nutrients listed on the package with the total calorie content
| Caloric content of basic nutrients: proteins, fats, carbohydrates | |
|---|---|
| Carbohydrates (excluding fiber) | 4 calories per gram |
| Proteins | 4 calories per gram |
| Fats | 9 calories per gram |
Example: the product package states that in 100 grams there are 25 grams of carbohydrates, 15 grams of protein, and 5 grams of fat.
This means that if you eat 100 grams, you will get from carbohydrates 25 g x 4 Cal = 100 Cal, from protein – 15 g x 4 Cal = 60 Cal, and from fat 5 g x 9 Cal = 45 Cal; in total – 205 calories.
If this number differs from the total calorie count stated on the package, then the manufacturer has likely “forgotten” to mention some “secret” ingredient.
The reason may also be that the manufacturer uses fat and sugar substitutes that have lower calorie content compared to regular ones. A difference of up to 10% is considered acceptable.
How protein quality is tested in the laboratory
The ConsumerLab laboratory conducts periodic random quality control of proteins from various brands.
Below we present the results of one such test, dated April 20, 2016. This is just an example.
It should be understood that the inclusion of any protein in the list of low-quality ones is not permanent. After receiving negative results, the manufacturer can make adjustments to the technological process and achieve improved quality (this happens very often).
The sequence of steps in checking protein quality in the laboratory:
- First, the compliance of the information on the labels with the requirements of the U.S. Food and Drug Administration (FDA) for food labeling is checked.
- After that, the accuracy of the information on the packaging regarding the total number of calories, carbohydrates, sugar, protein, fat (including saturated and trans fats), sodium, and cholesterol is verified.
- All products undergo testing for possible contamination with lead, mercury, arsenic, and cadmium.
- If a product is marketed as gluten-free, its presence is checked.
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Quality testing results of proteins by the independent laboratory ConsumerLab.com
Protein blends that FAILED the quality test (April 20, 2016):
Prolab Advanced Essential Whey Milk Chocolate (testing date April 20, 2016)
Contains only 31.9% protein of what is claimed on the packaging, which is 7.3 grams per scoop (instead of the promised 23 grams). Additionally, the amount of carbohydrates per scoop is higher by 16 grams, including 3.4 extra grams of sugar.
Dymatize Nutrition Elite Casein Smooth Vanilla (testing date April 20, 2016)
Claimed on the packaging to have no cholesterol, but actually contains 10.2 grams per scoop. It is also claimed to be sugar-free; however, sugar was found in a small amount (1.2 mg per scoop).
Optimum Nutrition Gold Standard 100% Egg Rich Chocolate (testing date April 20, 2016)
The amount of cholesterol exceeds what is claimed on the label by almost three times: claimed 5 mg of cholesterol per scoop, but in reality, it is 14.2 mg.
Nature’s Plus Spiru-Tein Vanilla (testing date April 20, 2016)
The sugar content exceeds by more than 4.2 grams, with 8 grams stated on the packaging.
The total carbohydrate content also exceeds by more than 6.7 grams.
Instead of the 99 calories stated on the label, the calorie content per serving is 125 calories. The results have not changed since the last check of this supplement a few years ago.
Shakeology Greenberrywas (testing date April 20, 2016)
Contaminated with 12.7 mcg of lead per scoop (40 g). The source of contamination is difficult to determine, as the product has a large number of ingredients.
Although lead in such an amount may not be harmful to the health of an adult, it can accumulate in the body, and therefore excessive consumption should be avoided.
This protein should not be consumed by children, as they experience lead poisoning at 6 µg per day (from all food sources combined), nor by pregnant women.
In the USA, the legislation of some states requires a warning label if the lead content in a product exceeds 1 µg per daily serving.
In fact, some adults can handle a dose of 70 µg of lead daily, but it is still better to avoid such amounts entering the body.
Optimum Nutrition Gold Standard 100% Whey – Double Rich Chocolate (testing date June 10, 2016)
Contains 36.5 mg of cholesterol per scoop instead of the claimed 6.5 mg, an excess of 21.6%, i.e., more than 30 mg.
Jay Robb® Egg White Protein (testing date June 10, 2016)
Claimed to have no cholesterol, actually contains 16.5 mg per scoop.
Naturade Pea Protein – Vanilla (testing date June 10, 2016)
Contains 451.4 mg of sodium per scoop — claimed 181.4 mg, an excess of 67.2% or more than 270 mg.
Hammer Nutrition Hammer Vegan Chocolate (testing date June 10, 2016)
Contains 210.1 mg of sodium per scoop — claimed 140 mg, an excess of 50.1% or 70.1 mg.
Additionally, cadmium contamination was found: 4.7 µg per scoop.
Although such an amount is unlikely to harm the health of most adults, cadmium is a kidney toxin, a probable carcinogen, can cause bone softening, and lead to infertility by damaging the testes.
The detected amount exceeds the daily limit for a person weighing less than 70 kg (according to Canadian and California standards), which requires a warning about potential toxicity and effects on reproductive function on the packaging.
The likely source of cadmium is cocoa powder, listed as an ingredient. Testing of cocoa powders from various manufacturers by an independent laboratory confirmed high levels of this metal in high concentrations.
In 31.6 grams of the tested protein, the cadmium content was close to that found in 5 grams of cocoa used to prepare one serving of hot chocolate.
Other studies by independent laboratories confirm that heavy metal contamination is mainly characteristic of products containing plant ingredients.
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Results of protein quality analysis by ConsumerLab (April 20, 2016):
| Name | Test Result | Comment |
|---|---|---|
| Whey Protein | ||
| Body Fortress® Super Advanced Whey Isolate Vanilla Creme | Yes | |
| EAS® 100% Whey Protein Chocolate | Yes | |
| GNC AMP Amplified Wheybolic Extreme 60TM Chocolate | Yes | |
| GNC Pro Performance 100% Whey Protein Chocolate Supreme | Yes | |
| Jay Robb® Whey Protein Vanilla | Yes | |
| MarkedTM 100% Whey Protein Complex Gourmet Chocolate | Yes | |
| MuscletechTM Nitro Tech Milk Chocolate | Yes | |
| Prolab® Advanced Essential Whey Milk Chocolate | No | Protein content is 15.7 grams lower, carbohydrates are 16.0 g higher, sugars are 3.4 g higher per serving |
| Six Star Pro Nutrition® Whey Protein Plus Triple Chocolate | Yes | |
| Solgar Whey To Go – Vanilla Naturally Flavored | Yes | |
| Casein/Milk Protein | ||
| Dymatize Nutrition® Elite Casein Smooth Vanilla | No | Detected 10.2 mg more cholesterol per serving |
| Pure Protein® Shake Cookies ‘n Creme | Yes | |
| Soy Protein | ||
| Genisoy® Soy Protein Shake Chocolate Flavor | Yes | |
| Egg Protein | ||
| Optimum NutritionTM Gold StandardTM 100% Egg Rich Chocolate | No | Detected 9.2 mg more cholesterol per serving |
| Blended Protein | ||
| The Biggest Loser® Protein Powder Vanilla Bean | Yes | |
| Endurox® R4® – Fruit Punch | Yes | |
| MarkedTM Mass Gainer Gourmet Chocolate | Yes | |
| Nature’s Bounty Optimal Solutions Complete Protein & Vitamin Shake Mix Vanilla Bean | Yes | |
| Nature’s Plus® Spiru-Tein® – Vanilla | Yes | |
| Twinlab® Whey FuelTM Triple Thick Chocolate | Yes | |
| Protein-Based Meal Replacements | ||
| AtkinsTM Day Break® – Strawberry Banana Shake | Yes | |
| GNC Total LeanTM Lean ShakeTM – Swiss Chocolate | Yes | |
| GNC Total LeanTM Lean ShakeTM 25 – Rich Chocolate | Yes | |
| Metagenics® UltraMeal® Rice Natural Chocolate Flavor | Yes | |
| Met-Rx® Engineered Nutrition® Meal Replacement Extreme Chocolate | Yes | |
| Shakeology® – Greenery [New formula] | Yes | |
| Shakeology® Greenberry [Discontinued] | No | Detected 12.7 mg of lead per serving |
| Slim Fast! 3—2 —1 Plan Shake Mix Chocolate Royale | Yes | |
Laboratory analysis date 10/06/2016:
| Name | Test Result | Comment |
|---|---|---|
| Whey Protein | ||
| Body Fortress® Super Advanced Whey Protein – Chocolate | Yes | |
| EAS® 100% Whey – Chocolate | Yes | |
| GNC Pro Performance 100% Whey Protein – Chocolate Supreme | Yes | |
| GNC Total LeanTM Lean ShakeTM 25 – Rich Chocolate | Yes | |
| Isopure Zero Carb Protein Drink – Coconut | Yes | |
| MuscletechTM Nitro TechTM – Milk Chocolate | Yes | |
| ONTM Gold Standard 100% Whey – Double Rich Chocolate | No | Detected 36.5 mg of cholesterol (121.6% of declared) |
| Precision Engineered® Whey Protein Isolate – Vanilla | Yes | |
| ReserveageTM Grass-Fed WheyTM Protein – Vanilla | Yes | |
| Solgar® Whey To Go Whey Protein – Chocolate | Yes | |
| Swanson Ultra® Whey Protein Powder – Vanilla | Yes | |
| MyologyTM Whey Isolate – Vanilla | Yes | |
| Casein/Milk Protein | ||
| Muscle Milk Organic Protein Shake – Chocolate | Yes | |
| Six StarTM Pro Nutrition Casein Protein – Triple Chocolate | Yes | |
| Soy Protein | ||
| Genisoy® Soy Protein Shake Chocolate Flavor | Yes | |
| Egg Protein | ||
| Jay Robb® Egg White Protein – Unflavored | No | Detected 16.5 mg of cholesterol (declared – 0) |
| Pea Protein | ||
| Naturade® Pea ProteinTM – Vanilla | No | Detected 451.4 mg of sodium per scoop (167.2% of declared) |
| Nature’s Way® Alive!® Ultra-ShakeTM – Pea Protein – Vanilla | Yes | |
| Hemp Protein | ||
| Nutivia Organic Hemp Protein Powder | Yes | |
| Combined Protein | ||
| Hammer Nutrition Hammer Vegan® Chocolate | No | Detected 4.7 mcg of cadmium per scoop (0.15 mcg per gram) Detected 210.1 mg of sodium per serving (150.1% of stated) |
| Nature’s Way® Alive!® Protein Complete Shake – Vanilla | Yes | |
| PlantFusion® Complete Plant Protein – Vanilla Bean | Yes | |
| Shakeology® – Chocolate | Yes | |
| Shakeology® – Strawberry | Yes | |
| Shakeology® – Vanilla | Yes | |
| Shakeology® Vegan – Chocolate | Yes | |
| Shakeology® Vegan – Tropical Strawberry | Yes | |
| V8 Protein Shakes – Vanilla | Yes | |
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