Protein Shakes - Are They Good For You?

Given my quest to pare my life down to the essentials, one might think a protein shake and its cousin the protein bar would fit neatly into my day.  This is especially true if you consider sometimes I run a client early in the morning, take the train to NYC for a corporate nutrition gig, run another client straight from the train before heading home to my 4 kids and their demands.  Too busy to eat right? How about a shake or bar that will satisfy your hunger and build muscles. Tempting, yes. Smart, no.

I get the appeal of the shake.  I really do.  Carbs are routinely bashed and protein is the current darling of the fitness industry (though I hear coconut oil is gaining traction).  Protein shakes and bars are the most popular dietary supplements used by high school kids looking to build muscle.  Parents think it is a better choice than junk food or a candy bar.  I'm not so sure.  At least a candy bar is honest. No one is expecting to gain muscle mass after eating a Kit Kat. Which brings me to my next point, can you get muscles from a can?

The only way to build muscles is by working them.  When you work your muscles you create tiny tares that are repaired over time causing you to gain strength and more muscle mass.  Protein is essential to this process.  This explains why many trainers advise their clients to take protein powder regardless of their dietary intake.  The American diet is rich in protein.  Protein shakes are completely unnecessary and may inadvertently cause weight gain, as extra protein is not stored as muscle but as fat.  Excessive protein intake can also put stress on your kidneys and liver.

Protein shakes and bars are considered a dietary supplement and are not regulated by the FDA the way drugs are.  The Consumer Reports found some protein powders have unhealthy levels of lead and mercury.  Also, many powders boast that they are partially digested, making it that much easier to be used as energy in your body.  Again, excess energy is stored as fat.

Take a good look around you.  If protein powders really deliver what they are promising, why is our country so out of shape?  There are no short cuts or magic pills to take the place of working out hard and eating right.