Protein shakes and bars have become a staple for gym-goers and health-conscious individuals alike. But according to Dr. Tom Crisp, a sports and exercise medicine consultant, these products might not be as beneficial as they’re marketed to be. In fact, he calls them “one of the biggest scams in the fitness industry.” Let’s break down why he’s sounding the alarm on these popular items.
How Much Protein Do You Really Need ?
Protein is undeniably essential for the body. It supports muscle repair, maintains bone health, and fuels key processes like energy production and tissue recovery. However, the amount of protein a person actually needs varies based on factors like activity level, age, and overall health. For the average person, a balanced diet often provides more than enough protein.
“Most people’s protein needs are fully met by regular meals,” Dr. Crisp explains. Even for athletes, the additional protein required to repair and build muscle is minimal.
The Truth About Protein Supplements
Despite this, protein shakes and bars have surged in popularity, with claims of convenience and enhanced performance. But Dr. Crisp argues that these products are largely unnecessary for the majority of consumers.
“Adding protein through these drinks is just an expensive way to make you urinate more,” he says, pointing out that excess protein is processed by the kidneys and excreted in urine. In some cases, overloading on protein can even strain the kidneys and increase the risk of kidney stones.
Hidden Ingredients in Protein Products
Another concern is the long list of added ingredients found in many protein bars and shakes. Dr. Crisp notes that many of these products contain minimal high-quality protein and are instead packed with artificial additives.
Here are some common culprits:
- Artificial Sweeteners: Often linked to bloating and digestive discomfort.
- Thickeners: Known to contribute to inflammation in the body.
- Ultra-Processed Ingredients: These turn protein bars into highly processed foods that are associated with weight gain and type 2 diabetes.
“These products are often marketed as healthy, but they belong to the same category as other ultra-processed foods,” Dr. Crisp warns.
The Risks of Overdoing Protein
Consuming more protein than your body needs doesn’t translate to better health or fitness results. Instead, excess protein is broken down into waste products that can tax your kidneys. Over time, this can lead to health issues, especially for those who rely heavily on supplements without balancing their diets.
How to Get Protein the Right Way ?
Dr. Crisp recommends sticking to natural sources of protein that are easily available in everyday meals. These include:
- Lean Meats: Chicken, turkey, and fish are excellent options.
- Eggs: A complete protein source that’s versatile and affordable.
- Legumes: Lentils, chickpeas, and beans are plant-based protein powerhouses.
- Nuts and Seeds: Almonds, chia seeds, and flaxseeds provide protein along with healthy fats.
By choosing whole foods, you’ll not only get high-quality protein but also benefit from additional nutrients like fiber, vitamins, and minerals that are missing in many processed products.
Final Thoughts
Protein is essential, but the hype around protein shakes and bars might be overblown. For most people, a balanced diet is all you need to meet your daily protein requirements without the added costs—or potential health risks—of supplements.
As Dr. Crisp puts it, “If you’re already eating a healthy diet, those protein products are nothing more than a marketing ploy.” So before you reach for that expensive shake, consider swapping it for a natural, nutrient-rich alternative.
