ZOE Science & Nutrition
The truth about protein shakes, according to science | Dr Federica Amati
Oct 3, 2024
Dr. Federica Amati, ZOE's Head Nutritionist and lecturer at Imperial College London, challenges popular beliefs about protein supplements. She discusses the often-misunderstood role of protein in diets, highlighting that most people likely consume enough through regular foods. Amati also critiques the ultra-processed nature of many protein bars and shakes, emphasizing the importance of whole food sources. She addresses common myths around protein needs post-workout and advocates for more balanced nutrition over marketing hype.
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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