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ZOE Science & Nutrition

The truth about protein shakes, according to science | Dr Federica Amati

Oct 3, 2024
Dr. Federica Amati, Head Nutritionist at ZOE, breaks down the hype surrounding protein shakes and bars. She highlights that most adults already consume enough protein and examines the liver's crucial role in protein metabolism. Dr. Amati explores the adequacy of plant-based protein sources and critiques the ultra-processed nature of many protein products. She dispels myths about post-workout protein timing and advocates for whole food over supplements, urging smarter nutrition choices for better health.
25:11

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Quick takeaways

  • Most adults consume more protein than necessary, making excess intake largely unnecessary for maintaining health and muscle mass.
  • Relying on ultra-processed protein supplements may divert attention from nutrient-rich whole foods that adequately meet protein needs.

Deep dives

Understanding Protein's Role in the Body

Proteins are essential macromolecules composed of long chains of amino acids that perform diverse and critical functions in the body. There are 20 amino acids, nine of which are essential and must be obtained from food. These proteins play key roles in the formation of body structures, supporting muscle mass, bone health, and immune function. While protein is necessary, the average adult typically consumes much more than the recommended daily amount, making excess intake largely unnecessary for most individuals.

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