The image was once all eastern European weightlifters and impossibly muscular bodies. It is fair to say sports supplements and powders have not had the best reputation over the years.

But as millions of people search for improved fitness and better looking bodies, protein powders in particular and shakes have gone mainstream.

Supermarkets such as Tesco now stock them along with everyday groceries while chains such as Holland & Barrett have regular half-price sales of the fast-selling powders.

Ireland's rugby team get a ready supply of protein for a post-match boost and the large protein tubs are now also a common sight in the homes of many schoolboy players. Protein shakes and supplements are the fastest-growing trend in the fitness world, part of a multi-million euro industry which is expanding every year.

Users say the instant intake of protein after a match or workout helps to rebuild muscle fibres and eases the aches and pains experienced the next day.

But do people really need it in their daily diet? Does it help people to train and cope with physical demands of sport and training, and how safe is it? How much of it is regulated and who should be, or not be, using the stuff?

In the case of 'Spiderman' star Tobey Maguire, he souped up his weedy vegetarian image and went from soft to solid in six months, crediting his bulkier physique to a regime of hard training and daily protein shakes.

Aisling Daly, aka Ash the Bash, a martial arts champion, says she finds the protein shakes a handy and healthy meal after a workout.

And, as previously mentioned, the Irish rugby authorities support daily protein use for their top-ranking players.

But experts warn it's important to get your sports supplements from a good source. Otherwise, there can be health risks or unlisted ingredients, including steroids.

"The sports community should be aware of the danger of nutritional supplements containing prohibited anabolic androgenic steroids not declared on the supplement label -- this is an international problem," one German study warned.

Boosters

But there are many recommended brands of brightly coloured bars and tubs of protein powder which look like they are here to stay.

"It's our fastest-growing product," says Richard Lowry of Trophy Supplements, based in Ballsbridge, Dublin, who says his staff is careful not to sell protein products to people too young to use them.

But a growing number of schoolboys are asking for protein supplements or pre- workout boosters such as Jacked3D, a US product containing ingredients including caffeine to give energy during training.

"It's like the Red Bull of the exercise world," says Lowry who also sells online to those who can prove their age. "We get a lot of inquiries about it through Facebook."

While the protein can supplement a diet, it should not be seen as a replacement.

Worryingly a UK study shows youngsters often give up nutritious foods in favour of sports supplements.

Early findings from this survey, being carried out in Coventry, found a growing number of young male students are reaching for synthetic protein powders over real food, lured by advertisements in men's magazines.

"They're very focused on their body image, and not just to meet sporting needs," says Dr Ricardo Costa, a senior lecturer in health and life science at Coventry University.

"They're spending their money on dietary supplements," Dr Costa told the 'Irish Independent', "and eating very little fruit and veg.

"The use of these supplements is on the increase, possibly due to lack of nutritional education, peer group influence, and aggressive marketing," says Dr Costa, whose full study is due to be published next month.

But despite the boom in the use of sports supplements, by everyone from teenagers to office workers looking for a quick guilt-free snack, official rules governing their use are yet to be approved, according to officials.

There are some rules; the Food Safety Authority of Ireland says protein supplements must not include false claims about their benefits but the European Union has not yet imposed standards for these foods in terms of composition and labelling.

"The EU Commission have indicated their intention to draft specific rules for 'sports foods' but have not yet come up with guidelines for the sale of these products," according to Dr Mary Flynn, Chief Specialist in Public Health Nutrition at the FSAI.

The issue of protein supplements polarises the health and fitness community into two clear camps -- those in favour and those against.

Supporters say good-quality protein bars and powdered drinks are a useful tool for those with heavy physical demands.

For example, the Irish Rugby Football Union says professional players who need to take in 8,000 calories a day would find that almost impossible to achieve through plates piled high with food.

But the IRFU stresses it has a different policy for amateurs and younger players -- protein shakes are only for the big boys and should not be taken by anyone under 16.

Others in the fitness industry oppose the use of protein supplements altogether. "They're a cheap quick fix and full of chemicals -- you can get all your protein from good food sources," says Aaron McKenzie of the free health and training website www.originofenergy.com

Excess

Some experts agree with McKenzie, saying protein supplements are expensive and mostly redundant for the majority of people wooed by the pictures of taut abdominal muscles featured on large tubs of the stuff, often costing over €70.

"You're most likely paying to have an expensive pee, because you'll be consuming more protein than you need and your body just gets rid of the excess," says Dr Giles Warrington, exercise physiologist and lecturer at the School of Health and Human Performance at DCU.

Daily protein requirements are varied and depend on activity levels and body size, he says.

Scientific guidelines recommend a daily protein intake of about 0.8g per kg body mass for a health adult, and up to about 1.6-1.8grams per kg body weight for strength and power athletes.

This would equate to about 60-130 g per day for the average 70kg person. To make a protein shake, a user measures out the amount of powder with a supplied scoop and mixes it with water or skimmed milk.

Despite the widespread use of the powders by Irish athletes, Dr Una May of the Irish Sports Council warns that some sports supplements contain unlisted ingredients.

Dr May, director of the Anti-Doping Unit, says that for the normal person, keen to get fit and eat healthy, it's easy to get enough protein from your diet. "Meat, fish, eggs and dairy products -- we have good supplies of these fresh ingredients," she says.

For some athletes, however, a protein shake, using one to two scoops of powder blended with water, is an easier and more convenient proposition.

Eoin Lacey, co-owner of the Irish Strength Institute in Artane in north Dublin, believes a good quality post-workout protein shake is a plus for training regimes such as weight lifting.

"It would be hard for a boxer to take in the amount of protein they need to stay lean and healthy, and many of my day-to-day normal fitness clients find a protein shake good after a workout," he says.

Protein powders are also beneficial for sports recovery and weight loss, he maintains.

"The company, the ingredients and the reason for taking them need to be clearly defined," says Lacey, who uses the supplements to augment his own tough training.

"No one in my gym takes protein without being assessed on the benefits."

Daly, who is under Lacey's guidance, says she finds the protein shakes a handy and healthy meal after a workout.

"I take a good-quality shake after every training session -- it tides me over until I get proper food, and stops me feeling tired the next day," says the 155cm, 60kg fighter who is ranked in the world's top five.

Another client, Imelda Farrell, agrees. This 63-year-old spot-trains with a 22-year-old exercise partner, meaning she lifts the same heavy weights as her training buddy -- and pushes him to new limits.

"I find the protein powder shakes help my fitness and keep my bones healthy," says the Kildare woman, who trains with Lacey at least once a week. "It's handy to drink on the way up and I have one after training."

So, it's useful but not for everyone. Protein really is dividing the experts. Use it, but choose carefully seems to be the message.

- Amanda Phelan

Originally published in