Protein Shakes; Why I don’t use them and odds are you don’t need them either.

Protein shakes are huge business. You see them everywhere. You almost have to wonder how humans survived without them? The question is, are they as healthy as they claim to be and do we really need them?

In order for us to justify supplementing anything, the product must satisfy these 5 criteria. If it does not, then you should not spend your money on supplementing it. Let’s address each question in regards to protein supplementation:

1. The supplement must represent an essential nutrient complex.

Essential means that the only way you can get it is by eating it. Your body cannot produce it. Protein is made up of amino acids. Amino acids are chained together to make different proteins. There are 21 amino acids and of them 9 are essential. The only way to get these 9 is through diet. Your body can synthesize the other 12. Yes, protein is an essential nutrient complex.

2. There must be a BODY of RESEARCH indicating that there is a DIETARY deficiency of the nutrient complex.

In other words, is there research showing Americans are not eating enough protein and thus need to supplement? The fact is that on average Americans arealready consuming much more protein than we need. We are already consuming more than enough, there is no reason to supplement it. There is no reason to supplement something that we are already getting too much of.

3. There must be a BODY of RESEARCH indicating that sufficient intake is unlikely to be achieved with a sustainable dietary alteration.

We are already eating too much protein. It is easy to get enough protein in a reasonable diet.

  

4. There must be a BODY of RESEARCH supporting the effectiveness of supplementation for HEALTH, PERFORMANCE and PREVENTION.

Protein supplementation may be useful for elite athlete, vegetarians, and of course body builders. This comprises less than 1% of the population. For the vast majority of us, supplementing protein will not improve health or performance. If we are already eating too much protein, how can eating even more be of benefit?

5. The supplement must be delivered in the most naturally occurring, most genetically compatible, purest, most beneficial form possible.  It must be a nutrient complex made in nature NOT a synthetic complex made in a chemical lab.

The most common protein used is whey protein. Whey is the waste water from cheese production. Remember the old nursery rhyme “Little Miss Muffet Sat on a tuffet, Eating her curds and whey” Milk today is pasteurized and homogenized from cows fed grains, antibiotics, and growth hormone. Most protein shakes are also chalk full of artificial sweeteners, colorings, and synthetic vitamins. There is nothing naturally occurring about it. Here is a great review showing some ofthe worst protein powders in detail.

Protein powders only passed on 1 of 5 criteria for supplementation. Protein powders are more about marketing and profit, not improving health, performance, and prevention. I would be especially wary of any company who promotes their shake as a meal replacement. The only thing you should replace a meal with is a healthier meal! Protein can never replace the natural form nutrients you find in your whole food meal.

Take the money you were going to spend on protein powders and spend it on high quality food. You are much better served spending that money on vegetables, fruits, nuts, free range eggs, and grassfed meats.

On a personal note I am about 207 pounds and have never taken any sort of protein shakes, powders or mixes. If I want to add some extra protein to a smoothie I make I add a couple raw eggs or some nuts. I get a complete protein source and a plethora of vitamins in their natural whole food form. 

 Two favorite smoothies of mine are; (I don’t measure, I just throw stuff in)

- Frozen strawberries, extra ripe banana, kale leaves, coconut milk, 2 raw eggs, dash of stevia

- Frozen blueberries, extra ripe banana, spinach leaves, cinnamon, stevia, coconut milk, 2 raw eggs.

Yours in good health

~Dr. Steve Czys