To Protein Shake it Or Not

What is with the yellow-ish stuff that men carry around with them in thermoses at the gym?

There has been an extreme increase in the marketing and use of manufactured protein shakes in the past 15 years. Before you make the jump to use these shakes to either lose weight or build muscle, there are a few things to know about protein intake.

First, many people believe that you need to eat more protein than normal to fuel muscle growth; this is not completely true. The recommended daily allowance (RDA) for protein that the average person should get in their daily diet is .8 grams for every kilogram of body weight. Extra protein does not necessarily equate to more muscle. In fact, when the RDA for protein (even when taking into account the level of activity) is tripled or quadrupled, it is converted and stored as fat, which is probably the opposite affect most are looking for when exercising.

Additionally, not only does too much protein result in fat, but there have been studies correlating high-protein diets and bone loss/kidney damage. Kidney damage and/or kidney stones can be a result of an accumulation of ketone bodies. Ketone bodies are water soluble compounds that are produced as by-products when fatty acids (which comprise protein) are broken down for energy because other energy sources are scarce.

I'd say the best approach is to make sure that your protein intake is within the recommended range – so that you don't end up adding more to your waistline when you're really trying to lose it and increase the biceps. The typical American diet provides plenty of protein – more than the daily amount needed, in most instances. Calculate what you need and work from there – but do not jump to any protein shakes or supplements right away before you take a look at how active you are and how much you ingest already.

...You can still carry it around with you at the gym, though, if it makes you feel cooler.