Many of my clients in the gym ask me about protein shakes and why people take them? Aren’t they for people who want to bulk up and put lots of muscle on? The simple answer is no.

Any form of supplement, be it protein, Vitamin D, fish oils or multivitamin are only that, a supplement. They are by no means a replacement for a healthy diet but are there to help you keep your diet on the right lines and give you things that may be lacking.

The reason most people need to supplement their diet is due to a lack of education, time or resources. They may simply lack the right food in the fridge or cupboards, lack the knowledge required to get the right balance of micro or macronutrients or lack the time in their busy lives to prepare meals ready for the week.

Protein shakes for fat loss. Not for bulking up.

Proteins and fats constitute 2 of the major macronutrients that you should be eating on a daily basis, however this can be difficult to achieve, especially in the morning. For me a protein shake/protein smoothie works best for breakfast because I’m often in the gym before 6am. In this situation cooking protein, even eggs, can be a bit of an ask when I want to maximise my important sleep time!

From the Department of Food Science and Human Nutrition, University of Illinois:

“Evidence is accumulating that diets with reduced carbohydrates and increased levels of high quality protein are effective for weight loss. These diets appear to provide a metabolic advantage during restricted energy intake that targets increased loss of body fat while reducing loss of lean tissue and stabilizing regulations of blood glucose.”

Whey protein is shown to be a fast-absorbing protein which is great for consuming after your training sessions as there is often a period of time in which you will be travelling back from the gym, working, cooking, looking after the kids etc. in which your body is screaming out to be nourished and replenished.

I hear protein powders are made of nonsense, what are they made of?

There are many people who are against protein powders as they say they are over processed and unnecessary for you if you eat a healthy diet. You may be surprised to hear that I agree with this view point, to a degree. If you are able to eat a healthy diet and get all the nutrients from natural, whole foods then that’s great. Unfortunately it can be difficult to do so and we often need something in a hurry, which is where a quick protein shake comes in handy.

Whey protein comes as a bi-product from turning cows milk into cheese. Cheese curds are strained after a separation process which leaves the liquid whey. The whey is then filtered, reduced and dried leaving the powder which is flavoured and packaged for you to consume.

 

Conclusion

If you find it difficult to have protein with every meal then supplementing your diet with protein shakes could be for you. As I mentioned previously, these protein shakes are supplements so should not be used to replace whole foods where possible. These supplements are not just for body builders, but also for people looking to lose body fat.

George

Personal Trainer Sevenoaks

Personal Trainer Blackheath