Shake it up a bit?

I thought it was about time to answer some of the queries of our NEXT LEVEL clients that were posted on our site. One of these questions was regarding the use and effectiveness of protein shakes. Is it worth the trouble? Well, yes and no. Depending on your lifestyle, protein shakes can either enhance the effects of your workout or, (surprise!) undo all of your hard work! Here are some of the pros and cons of protein shake usage; they might make you think twice about the different ways you are planning to supplement your workout:

Pros:

• Provides extra protein which will help your muscles repair post-workout and, consequently, grow bigger and stronger
• If you are on the smaller side, you can use the higher-calorie options to gain weight; if you are larger, you can use lower calorie versions as meal replacements or healthy snack options.
• Whey protein powders are easily digestible and therefore a good pre-workout choice, they won't sit heavily in your stomach but will provide you with the energy and calories you need.
• When prepared correctly, they can be a tasty but healthy version of some not so healthy items you might generally like to snack on. Instead of a strawberry milkshake, try vanilla or strawberry protein powder, skim/soy milk, and fresh strawberries with a little bit of splenda and cinnamon. Delicious!

Cons: 

• After a certain point, extra protein is actually useless. Your body only needs a certain amount   (0.8-1.0g per pound of lean muscle mass), and anything extra is digested like any other nutrient. If you are eating it just for the sake of meeting a "protein requirement" then you are just eating additional calories which will be stored as fat.
• When eaten in excess or without a sufficient amount of water, it can cause gastrointestinal problems
• Protein powders tend to be very expensive; they are most definitely an investment!
• You could get the same amount of protein from, for example, a can of tuna or a piece of chicken, easily, and those don't have sugar or any artificial supplements, which is even better!

The verdict: 

• Protein shakes can be tasty and incorporated into your diet, so long as you are mindful about portion sizes. They can also enhance your physique if consumed right before a workout and/or shortly after your workout. If that is not the case, however, there is no need to actually consume them. They are always an option, but not a necessity. If you want to try them out, look up some healthy and delicious recipes online (like the one on this website: (http://www.protein-shakes.ca/7-Healthy-and-Creative-Protein-Shake-Recipes-That-Rock.html)  See how you like them!

Keep posting those questions, folks, and I'll do my best to answer them! 

Wishing you good health and happiness this Fourth of July Weekend--

Dr. Abu Pigott

Aurora Baxter