Protein shakes...are they worth it?

The Supermarket shelves are filled with many, many different protein shakes, protein balls, protein bars and protein 'chocolate treats'. But are these options really a healthier choice than just having everyday foods and beverages?

My view has always been that you don't need to be spending a minimum of $60 to buy yourself a tub of pre or post workout protein supplement. The fact is that you can get the same amount of protein (used in muscle building and repair) and carbohydrate (the energy is used to replace lost stores during exercise and assist in cell reproduction) from a glass of flavoured milk (with added milk powder for extra protein) and fruit & yogurt smoothies; all for about under a quarter of the price of a tub of protein powder.
Although protein can help with satiety (feeling full) and assist in muscle cell repair, many people have more than enough protein in their everyday diets already. Eating just 3 ounces of meat with 21 grams of protein; 1 cup of milk with 8 grams; 1 cup of dry beans with 16 grams ; and 1 cup of yogurt with 11 grams of protein provides 56 grams of protein, enough for a healthy man for a day.
Therefore, unless the individual needs additional protein because of disease, advanced age, weight loss surgery or athletic training, adding protein shakes to a well-balanced diet also increases calorie intake that may lead to weight gain.

Many protein powders and bars available contain a large amount of sugar (as much as eating a chocolate bar!), which if taken in large quantities will not help you to lose weight at all.

It is recommended that an individual should discuss their protein needs with a nutritionist or health care provider before determining the need for protein shakes or other protein supplements.

If you're already consuming enough protein through food, adding one or more protein shakes per day for a long period of time may have harmful effects on the body. When proteins break down in the body, the liver and kidneys must work harder to excrete waste products, potentially causing or worsening disease in those organs. Many people restrict their carbohydrates in a bid to lose weight, which may cause constipation and diverticulitis (from a reduced amount of fibre), and may increase the risk of certain types of cancer.

If you are going to look for protein supplements to add to your breakfast or as a convenient post workout snack, make sure you look at the back of the packaging to compare the amount of nutrients in each product you are looking to purchase. Make sure what you are buying contains in particular; protein, iron (helps to carry the oxygen around our bodies to our working muscles), some carbohydrate (but be aware of the simple sugar form if you have not been working out for longer than 1-1.5 hours!!) and has substantial amount of calcium (bone strength and used in energy production), and B Vitamins (energy production).
Using Whey protein isolate, is the most pure form of protein on the market, therefore generally contains the least amount of added chemicals, sugars, fats etc.

These types of proteins may be added to cereal, a smoothies (fruit and vegetable), mixed with low fat milk or water or even added to 'clean' and natural homemade recipes.

Lots of basic information to give you a better idea of the what's, why's and how's of protein powders!

Remember - a protein powder can be beneficial as a post workout choice or snack, but please be aware of the nutrition label (watch the sugar, added chemicals and amount of vitamins and minerals!!), and also be assured that without it, you will still see some great results in regards to your fitness, health and weight management - you don't need to spend hundreds of dollars purchasing tubs of protein if your diet is fresh, varied and containing a large range of natural healthy foods and beverages.

Xxx