The truth about protein shakes, according to science | Dr Federica Amati
Oct 3, 2024
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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.
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.
Evaluating Protein Supplements and Ultra-Processed Foods
The popularity of protein supplements, including bars and shakes, has led to misunderstandings about protein needs and intake. Many of these products are ultra-processed, containing additives like sugars, thickeners, and emulsifiers, alongside protein extracted from various sources. Despite the marketing suggesting you need more protein, most people can easily meet their protein requirements with whole foods. This reliance on supplements has shifted focus from nutrient-rich foods to processed options, which may not provide the benefits they promise.
Reassessing Protein Intake and Dietary Choices
High protein diets are often associated with weight loss, but simply increasing protein intake does not guarantee better health or body composition, especially without accompanying exercise. Consuming excessive amounts of protein can lead to issues like insulin resistance. Whole foods, both plant and animal-based, provide sufficient protein while also offering other essential nutrients and fiber. The focus should be on a balanced diet rich in whole foods instead of obsessing over protein intake or resorting to protein supplements.
Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein.
But when it’s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow?
Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are.
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