The truth about protein shakes, according to science
Protein-rich diets have been trending for some time, with everything from chocolate bars to ice cream boasting high protein content. Influencers and media outlets often tout the benefits of consuming a lot of protein for weight loss and muscle-building. However, when protein is added to products along with additives, emulsifiers, and sugar, one might question if it truly aids in muscle growth.
Today, Dr. Federica Amati, Head Nutritionist at ZOE, cuts through the marketing noise surrounding protein bars and shakes to provide clarity on their usefulness. By the end of this discussion, you'll have a better understanding of where to source your protein from.
To learn more about how your body responds to food, visit zoe.com for a 10% discount. Additionally, consider trying their new plant-based wholefood supplement - Daily 30+, naturally high in copper which contributes to normal energy-yielding metabolism and immune system function. Follow ZOE on Instagram for more insights.
For personalized nutrition advice tailored to your body's needs, head to joinzoe.com/podcast and receive 10% off your program. Episode transcripts are also available on the website.
Join the ZOE community to stay updated on breakthrough research and content from leading scientists.
In a conversation with Dr. Federica Amati, the podcast explores the topic of protein bars and shakes. Dr. Amati explains the importance of protein in our diets, its role in supporting cellular processes, maintaining muscle mass, strengthening bones, and aiding in immune system function. She emphasizes the need for consuming protein from a variety of sources, including plant-based foods, eggs, whole grains, nuts, beans, seafood, and white meat. The discussion also delves into the liver's crucial role in protein metabolism and the necessity of protein in our diets. There are guidelines for how much protein we should consume, with the daily recommended amount being 0.83 grams of protein per kilogram of body weight for adults, according to the WHO and other governing bodies. Many adults in high-income countries consume almost twice the recommended amount of protein. Exceptions include children, pregnant women, and older adults who may need more protein. Elite athletes may also require extra protein. Most people can get enough protein from whole foods, with examples like yogurt, eggs, beans, and salmon. Plant-based diets can also provide sufficient protein, with lentils containing 18 grams of protein per cup. Despite the abundance of protein sources in the diet, there is a trend towards adding protein to various foods, such as breakfast cereals, bread, chocolate bars, and ice cream, which may not be necessary for most people. Jonathan, just picture the wild additives in that ice cream. This constant push for more protein has people spending about 20% more on foods with a protein label, which is pretty wild. Walking down the grocery store aisle, you see protein shakes, supplements, granola bars, and cereals plastered with the word protein. The global protein supplement market size was valued at 5.83 billion dollars in 2022, creating demand based on marketing.
These supplements are made from animal or plant-based materials like eggs, peas, hemp, rice, soy, or cow's milk. Protein bars and shakes contain more than just protein, with added sodium, sugars, thickeners, emulsifiers, and other additives. They are essentially ultra-processed foods with ingredients you wouldn't have in your kitchen.
The obsession with adding more protein to our diet has led us away from real foods and towards unnecessary additives. It's important to question if we truly need the additional protein and if it's worth consuming all these processed ingredients. The trade-off may not be as beneficial as we think, as ultra-processed foods are linked to health issues.
Protein supplements are not heavily regulated, with manufacturers responsible for testing their own products. In the U.S., more than half of dietary supplement production facilities had violations in 2017, showing a lack of purity, strength, or composition checks. Despite this, the global market for sports nutrition continues to grow, indicating a rising trend in supplement consumption. So, how do high-protein diets actually affect our body? Eating a lot of protein can lead to more undigested protein reaching the gut bacteria, resulting in increased amino acid metabolism in the gut. This can impact gut health, potentially causing nausea, dehydration, constipation, and other gastric issues. While there is evidence to suggest that protein can contribute to satiety and aid in weight loss by making you feel full, it is important to note that everyone responds to protein differently. Consuming excessive protein can lead to insulin resistance, affecting metabolic health. When it comes to muscle building, consuming protein along with heavy weight lifting can help with muscle tissue growth. However, there isn't a specific window in which protein must be consumed after a workout to maximize benefits. It is more important to have a balanced diet with whole foods and engage in weight or resistance training to see body composition changes. Consuming excess protein from bars or shakes alone will not provide any benefits. In essence, it is essential to understand the role of protein in the context of individual needs and overall lifestyle choices. I find it amusing that there is a special science behind exercise nutrition for elite athletes, focusing not only on protein but also on electrolyte loss due to their extreme physical exertion. However, the majority of us are not in that category. Our bodies have evolved over millions of years to efficiently make us stronger and ensure a long and healthy life by providing the right fuel. This fuel does not necessarily include protein shakes and bars.
The key is to focus on consuming a variety of whole foods, both plant and animal-based, rich in fiber to achieve your health goals. While there are exceptions for individuals with absorption issues or medical conditions requiring specialized nutrition, most of us do not need to hyper-fixate on protein intake and rely on processed snacks and shakes that may harm our health.
Ultimately, saying no to protein bars and shakes, and letting go of the fear of not getting enough protein, can lead to feeling great and achieving overall wellness goals without unnecessary products. Take our quiz at zoe.com/podcast for personalized food choices and enjoy a 10% discount as a podcast listener. Join us next week for more insights on nutrition from ZOE.
Today, Dr. Federica Amati, Head Nutritionist at ZOE, cuts through the marketing noise surrounding protein bars and shakes to provide clarity on their usefulness. By the end of this discussion, you'll have a better understanding of where to source your protein from.
To learn more about how your body responds to food, visit zoe.com for a 10% discount. Additionally, consider trying their new plant-based wholefood supplement - Daily 30+, naturally high in copper which contributes to normal energy-yielding metabolism and immune system function. Follow ZOE on Instagram for more insights.
For personalized nutrition advice tailored to your body's needs, head to joinzoe.com/podcast and receive 10% off your program. Episode transcripts are also available on the website.
Join the ZOE community to stay updated on breakthrough research and content from leading scientists.
In a conversation with Dr. Federica Amati, the podcast explores the topic of protein bars and shakes. Dr. Amati explains the importance of protein in our diets, its role in supporting cellular processes, maintaining muscle mass, strengthening bones, and aiding in immune system function. She emphasizes the need for consuming protein from a variety of sources, including plant-based foods, eggs, whole grains, nuts, beans, seafood, and white meat. The discussion also delves into the liver's crucial role in protein metabolism and the necessity of protein in our diets. There are guidelines for how much protein we should consume, with the daily recommended amount being 0.83 grams of protein per kilogram of body weight for adults, according to the WHO and other governing bodies. Many adults in high-income countries consume almost twice the recommended amount of protein. Exceptions include children, pregnant women, and older adults who may need more protein. Elite athletes may also require extra protein. Most people can get enough protein from whole foods, with examples like yogurt, eggs, beans, and salmon. Plant-based diets can also provide sufficient protein, with lentils containing 18 grams of protein per cup. Despite the abundance of protein sources in the diet, there is a trend towards adding protein to various foods, such as breakfast cereals, bread, chocolate bars, and ice cream, which may not be necessary for most people. Jonathan, just picture the wild additives in that ice cream. This constant push for more protein has people spending about 20% more on foods with a protein label, which is pretty wild. Walking down the grocery store aisle, you see protein shakes, supplements, granola bars, and cereals plastered with the word protein. The global protein supplement market size was valued at 5.83 billion dollars in 2022, creating demand based on marketing.
These supplements are made from animal or plant-based materials like eggs, peas, hemp, rice, soy, or cow's milk. Protein bars and shakes contain more than just protein, with added sodium, sugars, thickeners, emulsifiers, and other additives. They are essentially ultra-processed foods with ingredients you wouldn't have in your kitchen.
The obsession with adding more protein to our diet has led us away from real foods and towards unnecessary additives. It's important to question if we truly need the additional protein and if it's worth consuming all these processed ingredients. The trade-off may not be as beneficial as we think, as ultra-processed foods are linked to health issues.
Protein supplements are not heavily regulated, with manufacturers responsible for testing their own products. In the U.S., more than half of dietary supplement production facilities had violations in 2017, showing a lack of purity, strength, or composition checks. Despite this, the global market for sports nutrition continues to grow, indicating a rising trend in supplement consumption. So, how do high-protein diets actually affect our body? Eating a lot of protein can lead to more undigested protein reaching the gut bacteria, resulting in increased amino acid metabolism in the gut. This can impact gut health, potentially causing nausea, dehydration, constipation, and other gastric issues. While there is evidence to suggest that protein can contribute to satiety and aid in weight loss by making you feel full, it is important to note that everyone responds to protein differently. Consuming excessive protein can lead to insulin resistance, affecting metabolic health. When it comes to muscle building, consuming protein along with heavy weight lifting can help with muscle tissue growth. However, there isn't a specific window in which protein must be consumed after a workout to maximize benefits. It is more important to have a balanced diet with whole foods and engage in weight or resistance training to see body composition changes. Consuming excess protein from bars or shakes alone will not provide any benefits. In essence, it is essential to understand the role of protein in the context of individual needs and overall lifestyle choices. I find it amusing that there is a special science behind exercise nutrition for elite athletes, focusing not only on protein but also on electrolyte loss due to their extreme physical exertion. However, the majority of us are not in that category. Our bodies have evolved over millions of years to efficiently make us stronger and ensure a long and healthy life by providing the right fuel. This fuel does not necessarily include protein shakes and bars.
The key is to focus on consuming a variety of whole foods, both plant and animal-based, rich in fiber to achieve your health goals. While there are exceptions for individuals with absorption issues or medical conditions requiring specialized nutrition, most of us do not need to hyper-fixate on protein intake and rely on processed snacks and shakes that may harm our health.
Ultimately, saying no to protein bars and shakes, and letting go of the fear of not getting enough protein, can lead to feeling great and achieving overall wellness goals without unnecessary products. Take our quiz at zoe.com/podcast for personalized food choices and enjoy a 10% discount as a podcast listener. Join us next week for more insights on nutrition from ZOE.
