Athletes trying to bulk up may be looking beyond the weight room to protein supplements and shakes, which actually may have adverse side effects, experts said.

“Protein supplements haven’t been shown to be more effective than real food,” said Jolene Wolf, dietitian at Mary Greeley Medical Center, 1111 Duff Ave.

Wolf said students should be wary of the supplements because they are unregulated food supplements that are not tested for safety or effectiveness.

While weight lifters have an increased need for protein, most get more than enough from their regular diet to support muscle development, said Greg Brown, graduate student in health and human performance.

Athletes should be consuming 1.2 to 1.5 grams of protein per kilogram body weight, Brown said. The recommended amount for the rest of the population is 0.8 grams of protein per kilogram, he said.

Good sources of protein include lean meats such as chicken, turkey, fish, eggs, cheese, beans and nuts, Brown said.

A good way to add protein to a diet is to add nonfat dry milk powder to foods such as soup, mashed potatoes and milk shakes, Wolf said. These sources of protein are also much less expensive than protein supplements, she said.

Many athletes have the mindset that they can never have too much protein, Brown said. However, eating too much protein can have undesirable side effects, he said.

Consuming excessive amounts of protein can overload the kidneys and result in kidney stones and even kidney failure, Brown said. To prevent this from happening, it is important to drink 10 to 15 8-ounce glasses of water a day, he said. This will help the body to eliminate the urea and nitrogen that protein leaves behind in the body when it is digested, he said.

“Athletes should carry a bottle of water with them all day long,” Brown said. “They need to keep sucking it down.”

Another risk of consuming too much protein is increased fat formation, Wolf said. Many athletes forget that protein, no matter in what form, has calories, she said. If an athlete consumes more protein than they need, the excess energy is stored as fat.

“You can end up building up around your mid-line instead of building up your muscle,” Brown said.

Carbohydrates are just as important to the athlete’s diet as protein, Brown said. Carbohydrates are the basic energy source, and without enough of them, people cannot exercise and bulk-up effectively, he said.

Wolf said athletes should not focus just on getting protein, but on eating a “good old-fashioned diet” based on the food guide pyramid, which includes fruits, vegetables and dairy products in addition to protein and carbohydrates.

Brown said he would not recommend protein supplements to athletes unless they are not receiving enough from their diet.

“Getting more protein than you need doesn’t do anything for you,” he said.