ICMR Issues New Dietary Guidelines: Warns Against Regular Use of Protein Supplements

The Indian Council of Medical Research (ICMR) has released new dietary guidelines, advising the public on healthier nutrition practices, including recommendations on protein intake. A key point from the guidelines is the recommendation against the frequent use of protein powders and supplements for muscle building and dietary purposes.

According to the ICMR, while protein is an essential nutrient for muscle and overall body health, the regular consumption of protein supplements can be unnecessary and potentially harmful. Protein powders, which are derived from sources like dairy, eggs, whey, and plants such as soybeans, peas, and rice, often contain added sugars, artificial sweeteners, and other additives that may not be advisable for regular consumption.

The guidelines emphasized that obtaining high-quality proteins and essential amino acids through a balanced diet is more beneficial than supplementing with protein powders. This approach not only prevents the risks associated with high protein intake, such as bone mineral loss and kidney damage, but also ensures that the protein consumed is effectively utilized for bodily functions.

The ICMR also highlighted recent research indicating that excessive intake of branched-chain amino acids (BCAAs), commonly found in whey protein, may increase the risk of non-communicable diseases (NCDs).

For athletes and fitness enthusiasts, the ICMR advised that the daily protein requirements can typically be met through a well-rounded diet alone, without the need for supplements. They recommend a diet that includes a combination of cereals and pulses (in a 3:1 ratio) or by substituting a portion of pulses with meat to achieve the necessary protein quality.

“Dietary protein supplementation is associated with only a small increase in muscle strength and size during prolonged resistance exercise training (RET) in healthy adults; and protein intake levels greater than ~1.6 g/kg/day do not contribute any further to RET-induced gains in muscle mass,” the guidelines stated.