Should you drink protein shakes?

It’s the million-pound question: should you drink protein shakes?

With the increasing popularity of strength and weight training among women, the topic of protein still very much remains a question mark for many of us. This multi-million pound industry has in recent years gone from body builder to mainstream consumer with an overwhelming number of different products and powders out there for us to choose and try. But with such immense choice comes complexity and confusion over the choices we make regarding nutritional supplements. When it comes to protein shakes do we really need them? And are they really the best way to refuel post workout? Should we choose traditional whey or try hemp or soy instead? Are we at risk of bulking-out? And with so much choice how do we find the right protein source for us? Ultimately should we take protein shakes?

A question of protein

Ultimately we all need protein. It is essential to human life and we need it to build and repair muscle, bones and for our vital organs to function properly.  The amount of protein we should all be eating very much depends on age, lifestyle, exercise volume versus fitness goals. But the guided recommended daily intake for an active adult is 1-2g of protein per kg of body weight. Which is where protein shakes step into the picture. Protein shakes are a convenient, fast and easy way to get that much needed protein in to your daily diet. High quality ingredients are the most important thing to look out for when choosing your protein powder. Definitely avoid the bulk buy offerings and really do your research to understand exactly what you are putting into your body. Look at the list of ingredients – the less ingredients the better – and check you aren’t going to be chugging down a whole load of bad, refined, chemical and unethically sourced stuff. And don’t be afraid to try a few different ones out. We are all unique and so our own body and lifestyle will determine what will work best for us as individuals.

The power of powder

All protein shake powders will provide all of the essential amino acids you need, but vary slightly in terms of their content. Powdered whey protein is a very dense form of animal protein, whereas hemp protein products contain protein and heart-healthy fats and fibre. Pre- and post- workout shakes again will contain additional ingredients to just protein – caffeine and creatine often feature. And more and more specialised products are now coming to market so you can make far more personalised choices. Take Neat Nutrition, the protein powder brand set up by ex-Olympic swimmers Charlie Turner and Lee Forster, which offers both whey and vegan (hemp and pea) protein. All their protein is entirely clean, natural and GMO-free.

And if you’re afraid that if you hit the shakes you’ll bulk up – don’t be. Keeping to a high protein diet will in fact encourage your body to build lead muscle and to become more toned and defined. Having one or two protein shakes a day will not lead you to get ‘big’ – this is simply a myth so don’t worry about it!

So should you take protein shakes?

The quick answer is yes. The more detailed answer is yes, if you find you cannot get the sufficient protein you need simply by eating the real thing. The best course of action is to get all your protein needs via eating pure, unrefined, and organically-produced whole protein, with the right balance of fats and carbs. Think meat, fish eggs, soy and so on. However, a strenuous week of weight-training can quite easily lead to a lack of protein in the body that we struggle to replenish purely by eating these natural whole proteins. Signs you may not be getting your fill comes in many forms but the most common include feeling constantly tired and weak, being susceptible to illness easily and craving sweet and sugary foods to get an energy kick. So don’t be afraid to reach for that protein shake – it will definitely give your recovery and gains a boost, just be sure to go for the cleanest, most naturally made powders out there.  Ready, shake, go!