Q: “Everyone at my gym talks about protein shakes like they’re essential. Do I really need one, or can I get what I need from food?”
A: I think protein shakes have become a very convenient way for people to increase their protein intake rather than having to put the effort in to planning, shopping and preparing what they are going to eat and how much protein that will provide them.
For strength training, adequate protein is important for maintaining and repairing muscles, protein can also support the immune function and help people to feel fuller for longer, this should help with appetite control, reduce cravings for unhealthy snacks and ultimately help manage weight. On average adults need around 0.75g of protein per kilogram of body weight each day, this can increase up to 1.2-1.5 for athletes and intense strength training.
Most people can meet the 0.75g target through 3 well balanced meals per day that include foods such as lean meat, fish, eggs, dairy foods, beans, lentils, tofu, nuts and seeds. The advantage is that these foods also provide additional nutrients such as vitamins, minerals, fibre and healthy fats that protein powders don’t. But protein shakes can be useful because they deliver an exact amount of protein (usually 20g) and the protein is high quality, meaning it provides all the essential amino acids in good amounts, like collagen or whey.
The downside could be that people become lazy with the rest of their diet and rely on shakes instead.
Our Expert: Dr Sarah Schenker
Registered Dietician & Nutritionist | Award-winning author
Follow on IG & FB: @drsarahschenker
or visit her website here.
