As someone who has spent countless hours on the field and in the gym, I’ve seen firsthand how the sports and fitness industry has evolved. From high-tech gear to specialized diets, there’s always something new that promises to give you an edge. But one trend that’s caught fire in recent years has me concerned: protein shakes and bars. While they might seem like a convenient way to boost your intake, a leading doctor warns that they could be more harmful than helpful.
The Essential Role of Protein
Let’s start with the basics—proteins are crucial for our bodies. They help maintain our bones, muscles, and energy levels, and they play a vital role in the body’s healing processes, brain function, and heart and liver health. As athletes, we know the importance of protein for muscle repair and growth after those intense training sessions. But here’s the kicker: the amount of protein we need isn’t as much as these supplement companies would have you believe.
For most of us, a balanced diet already provides the necessary protein. Whether you’re a weekend warrior or a professional athlete, the chances are that you’re getting enough protein without having to rely on these flashy supplements.
The Big Protein Shake Scam
Recently, Dr. Tom Crisp, a consultant in sports and exercise medicine at Queen Mary University of London, called out the protein supplement industry, labeling it a “great scam.” In an interview, he pointed out that the daily protein needs of a typical person are well-covered by a regular diet. Adding more protein through shakes or bars isn’t just unnecessary—it’s a waste of money and could even be harmful.
Dr. Crisp didn’t mince words, describing these products as “an expensive way to make you pee more often.” That’s because any excess protein your body doesn’t need is simply flushed out by your kidneys. Over time, this can strain your kidneys and increase the risk of kidney stones—something no athlete wants to deal with.
The Hidden Dangers in Protein Supplements
But it’s not just the unnecessary protein that’s the problem. These shakes and bars often contain a cocktail of other ingredients that aren’t doing your body any favors. Dr. Crisp highlighted that many of these products include low-quality proteins and a mix of added ingredients that can have adverse effects.
For example, artificial sweeteners, commonly found in these products, can lead to bloating and digestive discomfort. Then there are the thickeners, which have been linked to inflammation, and the various other additives that make these protein bars ultra-processed. And we all know that ultra-processed foods are often linked to weight gain and an increased risk of type 2 diabetes.
Think Twice Before Reaching for That Shake
So, what’s the takeaway here? While it’s tempting to reach for a protein shake after a tough workout, it’s important to remember that these products aren’t the magic solution they’re marketed to be. In fact, they might be doing more harm than good. As Dr. Crisp suggests, your best bet is to stick with a balanced diet that naturally meets your protein needs.
As someone who’s been around the game for a while, I’ve seen plenty of fads come and go. This one seems like just another marketing ploy preying on our desire to be stronger, faster, and healthier. But sometimes, the best advice is the simplest: eat well, train hard, and don’t fall for the hype.
