Protein has become one of the biggest buzzwords in the fitness world, with everyone from gym-goers to wellness influencers urging you to increase your intake and invest in protein powders and shakes. But do you really need a protein shake to meet your daily requirements, or has proteinmaxxing become another overhyped fitness trend?
Of course, if you’re training seriously, older, pregnant, or have specific requirements, you may need more.” He highlights, “For a general healthy sedentary adult, the basic recommendation is about 0.8 grams of protein per kilogram of body weight per day.
The average healthy adult does not necessarily need protein shakes to meet their daily protein requirements, provided they consume enough protein-rich whole foods as part of a balanced diet, according to Dr Chopra.
Relying solely on protein shakes can also expose you to artificial additives that may have adverse effects in the long run, particularly when consumed in excessive amounts. This makes it important to check the labels of protein powders before purchasing them, so you know exactly what ingredients you are adding to your daily shake. The cardiologist emphasises, “Look at what is actually inside the protein shake. Many packaged shakes may contain sweeteners, flavouring, stabilisers, and other additives. The cardiologist stressed, “Why are you getting your protein from a packet when there is so much real food available? So, if you are non-vegetarian, eggs, chicken, fish, seafood, and lean meat. And my vegetarian friends, you have plenty (of options) too. Dal, paneer, tofu, tempeh, curd, Greek yoghurt, beans, chickpeas, lentils, nuts, seeds, and millets. Have your protein from there. Dr Chopra stresses, “If you’re doing serious strength training and your protein requirement is higher and you genuinely cannot meet it through food, then yes, a good quality protein supplement can help. But don’t let a supplement automatically become a permanent part of your everyday diet. Keep reassessing whether you actually need it and whenever possible, get the protein from whole food.”
