Khloé Kardashian and Made In Chelsea’s Louise love a protein shake (or five), but are there really any health benefits?
heat investigates whether the celebs’ fave fitness drink can really give you an A-list body
Karlie Kloss swears by adding a scoop of protein powder to her breakfast every day to keep her body looking model-worthy, and celebs are lining up to snap themselves endorsing their favourite protein shake (prelfie, anyone?). But what exactly are they, and do we even need them? We spoke to sports dietician Alex Cook (Thesportsdietitian.co.uk) to get the skinny on this new fitness fad…
DO WE NEED TO TAKE A PROTEIN SUPPLEMENT?
The simple answer is no. The recommended daily protein intake for the average woman is 50-60g, and Alex says we can get everything we need from our daily diet. “This is easily achieved through food alone, if you include a portion of protein in each meal and snack.” However, protein can make your workout and recovery more effective, as its main function is to repair and rebuild the tissues and damaged muscle fibres caused by exercise. This is why so many athletes and gym-goers boost their bodies with an extra protein hit.
HOW DO WE KNOW WHAT TYPE OF POWDER TO USE?
“It depends on your reason for using protein shakes,” says Alex. “If it’s performancerelated, you would most likely choose a whey isolate protein that is fast-acting and has all the essential amino acids needed to optimise muscle growth and recovery. If it’s for weight loss, you would want to consider what other ingredients it has, ensuring the powder you choose doesn’t have any added sugars. Lastly, you would need to consider budget. There is a huge variety of protein shakes out there – from cheap to very expensive.” See our box (right) for more help choosing.
CAN PROTEIN SHAKES REALLY HELP YOU LOSE WEIGHT?
The market is flooded with shakes claiming to be the magic solution. But Alex warns that these “meal replacements” often don’t contain the vitamins and minerals that a balanced meal would provide. “However, if you are restricting calories in a bid to lose weight, a slight increase in protein can help improve body composition by mitigating losses in muscle mass,” she says. “If you don’t have time to plan and want an easy solution, protein shakes can be used alongside a balanced diet to increase protein intake without adding too many extra calories. Protein also has a high satiating effect, which means it keeps us feeling full up for longer. This can help individuals control their appetite.”
HOW SHOULD WE CONSUME PROTEIN POWDER?
Most protein powders should be mixed with milk or water, depending on your taste and calorie needs. But many people get creative by adding them to smoothies or pancakes, and there are even cookbooks dedicated to protein powder-based recipes.
WHAT ARE THE DANGERS TO SUPPLEMENTING OUR DIET WITH PROTEIN SHAKES?
As long as you are eating a healthy, balanced diet, supplementing with a protein shake before or after your workout will help. But, Alex points out, “If we consume more protein than we need, we see no benefit. The body simply needs to work harder to get rid of it and it can displace other valuable foods in the diet, such as fruit and veg, and other important nutrients, including carbs and fibre.”