4 min learnNew DelhiJul 12, 2026 09:00 PM IST
With all of the hype surrounding protein in right now’s well being and wellness house, protein shakes, as soon as thought of a gym-bro staple, have discovered their means into the frequent man’s food plan. Not simply athletes and bodybuilders, these shakes have turn out to be a go-to alternative for these making an attempt to enhance their food plan, construct muscle, drop some pounds or meet their day by day dietary wants.
Nonetheless, within the quest to up one’s protein consumption, many find yourself going overboard — which may ultimately lead to digestive issues and unrealistic expectations about weight reduction and muscle achieve in the long term.
DISCLAIMER: This text is predicated on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
Veena V, Chief Scientific Dietician & HOD – Division of Scientific Diet and Dietetics, Aster Whitefield Hospital, Bengaluru, says that protein shakes may be helpful as a part of a food plan, however individuals typically get swayed by advertising gimmicks like “excessive protein,” “lean muscle,” and even “zero guilt” with out correctly studying the diet label.
In actuality, components equivalent to age, exercise degree, digestion, hydration, present medical circumstances and complete day by day diet all affect how the physique responds to protein supplementation.
Veena shares some main pink flags that individuals ought to concentrate on when selecting a protein shake to swimsuit their wants:
#1 Excessive added sugar
“Some protein shakes have one thing like 15–25 grams of added sugar per serving, and that may add as much as weight achieve, plus bizarre blood sugar fluctuations, so it form of defeats the entire objective of a more healthy complement,” she factors out.
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#2 Ingredient record that’s excessively lengthy
Veena says that when the product has synthetic colors, flavours, preservatives, gums and fillers, it’s normally unnecessarily processed. An excellent-quality protein powder ought to have a comparatively easy ingredient profile, not some crowded retail record that’s making an attempt too arduous.
#3 Hidden stimulants and pointless components
In line with her, many merchandise comprise added caffeine, fat-burning blends, natural extracts, or efficiency boosters that aren’t actually wanted for the typical particular person, they usually could cause palpitations, messed-up sleep, and even work together with sure medicines.
Taking a couple of shake a day simply because it offered as wholesome can flip into additional energy. (Magnific)
#4 Utilizing protein shakes as meal replacements with no motive
“Protein dietary supplements are supposed to assist the food plan, not act like balanced meals. Entire meals convey fibre, nutritional vitamins, minerals, and wholesome fat that powders can’t correctly copy, in an actual means,” mentions Veena.
#5 Consuming protein shakes with out checking protein requirement
Lastly, Veena mentions that fairly a number of low-activity individuals already hit their day by day protein wants from meals. Due to this fact, taking a couple of shake a day simply because it offered as wholesome can flip into additional energy, and it normally doesn’t add any additional well being profit.
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Earlier than getting any protein complement, Veena suggests checking the diet label to see if there’s third-party high quality testing. “Choose choices with little added sugar and ingredient lists which are clear,” she reiterates, including that protein shakes ought to be chosen round what you personally want nutritionally, not due to advertising tendencies, or what random individuals advocate on social media.
DISCLAIMER: This text is predicated on data from the general public area and/or the specialists we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
