Protein shakes – magic bullets or a costly advertisement lie?

Proteins are an important component of life. They appear in all cells and take on various functions in our body. They play a central role for muscle contractions, the immune system, mass transport in our blood and they act as enzymes and hormones. Due to abrasion and the ageing process, proteins are subject to constant restructuring. Proteins are made up of amino acids, which are categorized into non-essential amino acids and essential amino acids. The body can produce non-essential amino acids independently, while essential amino acids come from our diet.

The German Society for Nutrition (DGE) recommends a daily amount of protein of about 0.8 grams per kilogram of body weight for an adult. Persons who regularly engage in sports and aim to build up muscle mass, require a higher dose of protein. For this group of people, the International Society of Sports Nutrition (ISSN) recommends between 1.6 and 2 grams of protein per kilograms of body weight per day. Nevertheless, a diet too rich in proteins can have negative health consequences, including kidney damage. Therefore, the ISSN’s recommendation should not be exceeded. In daily life, we rarely have issues with meeting the dose of proteins we should consume. Some population groups, for example young men, clearly overstep the recommended daily dose.

In my day to day practice, I evaluate my patients’ dietary and workout success with the help of the seca mBCA 514. I can quickly and precisely determine my patients’ body compositions. In most cases, effective muscle build-up and fat reduction can usually be achieved solely by changing your nutrition to a balanced and healthy diet as well as by regularly engaging in physical activity or sports. Consuming protein shakes should be critically questioned. In the area of professional sports, high quality protein shakes without artificial additives or added sugar can be a valuable dietary supplement. For weight reduction and amateur athletes, protein shakes don’t offer additional value. Especially since most of them contain artificial supplements and excessive of sugar.

I advise my patients to eat lean meats, vegetables, lentils, dairy as well as milk products and whole wheat products for their required amount of protein. For building up muscle mass, it is important to ensure the proteins have a high biological value. I especially recommend lean meats like beef. Good alternatives for vegetarians are potatoes and eggs. Together they offer a perfect combination of amino acids. Generally you can visibly reduce your body fat and strengthen muscle build-up by incorporating a well-balanced diet and accompany this with physical activity. It is best to start this process by measuring your body composition. This will tell you whether your body fat level is ideal, how your nutrient levels are, and how well developed your skeletal muscles are.

Nelly Kreß

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