Opinion

Do I need protein shakes?

Do I need protein shakes?” This is a question that every new client of mine asks, and I guess, every person that signs up for a gym membership and is focused on drastically changing their lifestyle from a sedentary routine to a sweaty life! Why is this such a common query? Because that’s what they see fit people doing. But before you spend tons of money because of an appealing protein smoothie Instagram post, let me try to break down the mystery behind them.

Once you eat any source of protein (animal or plant based), during digestion, the body breaks it down into individual amino acids. These amino acids help produce molecules in our body such as enzymes, hormones, neurotransmitters and antibiotics. Interestingly enough, the word protein comes from the Greek protos, meaning ‘first’, and therefore we can consider it as ‘The King’ nutrient for humans!

In other words, proteins are essential for our bodies in order to run different body systems, such as making fast connections between cells that keep you alive; helping to digest food properly; balancing your hormones and mood swings; keeping you sane by regulating your heart rate; helping you sleep; boosting your appe- tite; and aiding your body in fighting serious infections.

So how about the protein quality or the required quantity? Well, if you eat the purest form of protein in the right amounts, the aforementioned systems will certainly work more efficient- ly. A big factor why people on a high protein diet usually get fitter, is because protein boosts their metabolism due to the fact that it expends more calories to burn, compared to carbs and fat.

Do you need more or less?

This depends on your gender, goals and energy expenditure. The reason you might see gym members consuming protein shakes is because they want to increase their calorie intake in order to grow muscle mass. On the other hand, you may also see fit and healthy women taking the powders, or suggesting meal recipes with a good amount of protein, in order to lose weight. This is because they are eating what’s necessary. When you don’t know your body’s nutrient requirements, consuming protein shakes seems disproportionate, especially for those who fear the ‘bulkiness’ myth and think they will only lose weight by just eating salads…

One of the reasons why protein shake schemes work, is simply because they can swap a poor nutrient meal (e.g. a green salad with tiny bites of chicken breast and no oil) to a processed protein powder that contains good carbs and vitamins. This might sound like the perfect solution, however, in the long run, many people bounce back to their initial weight.

The problem here is that people generally have no idea what they are consuming. They have no power over their diet. Taking protein shakes does not teach them how to eat proper- ly or help them to create good habits. They are simply supple- menting their diet deficiencies.

So the basic protein intake recommendation is 0.8 grams per kilogram of your weight. If you are not being guided by a nutritionist or dietitian, you can just do the math yourself. To give you an idea, one egg contains around 7 grams of protein, while a scoop of protein powder can contain up to 20 grams. Athletes who do regular hardcore workouts usually require higher levels of protein. If you train more than 6 hours per week, this increase in protein might be necessary. If not, pro- tein shakes are just an extra.

What would be the point of going to the gym and consum- ing a protein shake that contains more calories than you have just burned right after a workout? Gaining weight?

My clients don’t count calories, and they don’t use a scale to measure their food. They are empowered to learn how much they need, control food portions and get active. If protein pow- ders are added to their diet, it’s because they know why they need it!

The Golden Rule: Eat real food! The only reason you might need or want a protein shake is if you are aware of the portions of protein, carbs and good fats you need and are consuming. Drinking protein shakes as a quick easy-to-go snack, or an SOS meal if you’re stuck at work in order to avoid devouring bad food, can also be a smart solution.

These protein powders may help control your appetite, but again, remember, it’s only a supplement (products that contain a dietary ingredient, such as vitamins, minerals, amino acids and herbs that are lacking in your diet).

If you want to learn more about protein requirements, stay tuned for the next part of this column where I will explore differ- ent types of protein (I’m a big fan of plant protein) and the ideal time to consume them.

 

Do I need Protein Shake – part-2

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