When graduate student Matt Scalice arrived at Ithaca College to play football as a freshman, he brought an imposing 240-pound presence to the field.

Through a structured, nutritional regimen that complements numerous workouts and training routines, Scalice now brings his commanding stature to the team as a respected co-captain and as reigning Empire 8 Defensive Player of the Year.

Sustaining a healthy diet in conjunction with the rigorous training routines that athletes work with, and then finding a balance in maintaining their level of conditioning, can sometimes be difficult. One way athletes can ensure they are replenishing the essential nutrients and vitamins in their body is through the use of dietary supplements.

Dietary supplements are not illegal and are sold over the counter at pharmacies as well as from nutritional companies, such as the General Nutrition Center.

One concern that is associated with GNC in particular is that they sell several products that are not FDA approved and have undefined results. One product that has notably varying effects across the board is supplemental whey protein. Found in a wide variety of powders and shakes in different quantities ranging anywhere from $12 to $150, this supplement is something that some players turn to after workouts and training.

“A lot of guys on the team use protein, and it’s very important if you’re going to work out,” Scalice said. “Being a college student, it’s hard to get three meals a day and eat properly, so taking a nutritional supplement is vital.”

One reason behind athletes incorporating whey protein into their diets is found in the branched chain amino acids that contribute to the body by preserving stored glycogen in muscle, which can help reduce the breakdown and deterioration of proteins during exercise. Athletes commonly take whey protein when they are attempting to either bulk up or maintain a particular weight class.

“I actually just started [taking whey] this summer,” women’s soccer junior forward Kelly Gannon said. “I knew with the diet I was on and working out as vigorously as I was with weight lifting, I needed the protein in order to not deteriorate. So I decided to start taking it.”

The recommended daily amount of whey protein consumption falls between 31–93 grams, which translates to 130–390 calories, and 24–72 grams of protein.

The NCAA rules stipulate that an athlete’s normal caloric intake cannot exceed 30 percent from protein. After that point, programs that are providing their athletes with these supplements can no longer do so.  

Since many powder-based supplements can require 6 to 8 ounces of water before consumption, hydration acts as an encompassing contributor in conditioning regardless of athletes’ supplementation.

“On the liquid level, [trainers] are always telling us to stay hydrated and always telling us to take fluids,” men’s soccer senior defender Michael Jordhamo said. “That’s one of the most important things a player can do is to stay hydrated to avoid any unnecessary injuries.”

But while trainers encourage athletes to stay sufficiently hydrated and sustain healthy eating habits, both Jordhamo and Gannon said that trainers don’t necessarily have any direct influence over what players are consuming. Rather, they leave it up to the athletes to be smart about what they are putting in their bodies.

“It’s all on my own, and [the trainers] have very little involvement,” Gannon said. “They tell us to eat healthy; we don’t really have any restrictions or anything like that.”

As far as recommending what approach athletes should take to maximize their training efforts, some experts don’t condone the use of whey protein.

Allen Knehans, professor and chair of the nutritional sciences department at the University of Oklahoma Health and Sciences Center, discourages the use of whey protein.

Knehans researched and studied the use of whey protein in resistance training, from which he concluded there are healthier alternatives in attaining the desired results.

“My experience is those people who benefit from taking a protein supplement during weight training, what they’re really doing is adding additional calories,” Knehans said. “If there is additional benefit, that’s where it’s going to come from, and you can get additional calories a whole lot cheaper and a lot healthier if you just eat more food.”

When it comes to the possible negative side effects related to taking added protein, potential problems can be associated with improper hydration in correlation with stress.

“If somebody is dehydrated then maybe additional protein would put them at risk,” Knehans said. “It’s increasing stress on the kidney and fluid levels. If someone is under high stress and dehydration already, that additional protein could put them over edge.”

The use of whey protein as a supplement isn’t specific to any sport or gender and can have potential benefits when used correctly with any physical activity. Scalice commented on its use in football, but also acknowledged its use outside of athletics.

“I wouldn’t see why not to take protein when being a runner or track athlete or any other sport that’s physically demanding,” Scalice said. “I know a lot of people that take protein who don’t play sports.”

In regard to the overall level of conditioning involved in Division III collegiate athletics, it’s understandable that some athletes use whey protein supplements and see different results, since it varies on a person-to-person basis.

“I haven’t noticed any difference,” Gannon said. “Because I’m not taking it to build more muscle, I’m taking it to just maintain. So I haven’t really noticed any notable changes.”

This can be common among athletes taking supplemental whey protein; the added protein doesn’t necessarily have any benefit whatsoever, Knehans said.

“I don’t think adding additional protein of any types is going to be of special value,” Knehans said. “Most people who consume your typical American diet have enough protein, and to add still more isn’t going to add value.”

But whether or not athletes choose to take dietary supplements, they will all agree when it comes down to it, maintaining a healthy nutrition regiment is the most effective supplement to maximizing players’ workouts.

“Nutrition is very important when it comes to preventing injuries and preventing colds and sickness,” Scalice said. “So nutrition is a huge part in being a college student and playing a sport.”