Whether you’ve never seen the inside of a gym or you subscribe to the ‘girls who lift,’ or ‘eat clean train dirty’ mantra, gym culture is pretty hard to avoid. And at the core of this? Protein.
When a controversial Protein World advert was emblazoned across the London Underground last summer, an almighty backlash ensued. Showing a very slim, bikini-clad model next to the caption: ‘Are you beach body ready?’ there was a rallying cry to have it banned. Inexcusable body shaming aside, the advert tapped into the burgeoining market of health concious gym-goers, promoting protein as a quick and easy way to achieve results.
Although the craze isn't new, it's certainly crescendoing. In the gym, second to the chorus of pants, grunts and clattering weights, is the shaking of protein mixers. Although many associate the powders with the domain of Hulk-esque men, they have found favour with the masses. According to the Telegraph protein powders are ‘forecast to be worth £471m annually by 2018.’
Health experts have long promoted protein – containing amino acids, it's vital to repair and build muscle tissue. But for those committed to the cause (we salute you), chicken just doesn’t cut it anymore. Hence the explosion of brands, powders and ingredients.
The protein camps are divided. While there are many who deem it indispensible to gym committal, others think it is overestimated, unnecessary and in some cases, dangerous. We've listened to both sides - here's your need to know:
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Protein in liquid form absorbs into the system quicker. Although shakes can suppress hunger and improve steady weight loss, they are not a sufficient meal replacement as they do not contain nutritionally important antioxidants or dietary fibres
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Protein powders are not miracle workers. Whey proteins especially can increase and enhance lean muscle, but only when combined with weight resistance training and a reduced calorie intake. If you're not regularly training, protein shakes will have no effect
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In addition to a gym membership or personal training fees, protein powders can seem very expensive. However, they remain cheaper than the price of meat per serving
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Too much protein powder can cause long-term kidney problems such as kidney disease and even failure. Kidneys work to metabolise the by-products of protein, and considering one scoop of protein (approximately 20 grams) is the equivalent to one three ounce chicken breast, that’s a lot of overtime. The Department of Health advise that no more than twice the daily recommended amount should be consumer, which for men is 55.5g and for women is 45g
** Dietary Dilemmas**
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Vegan powders are availiable. Even if you're not vegan, however, it's sensible to choose a powder that is free from as many animal additives as possible
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If you're lactose intolerant, choose a pure whey isolate for safe and effective consumption
Whichever side you're on, listen to your body. What's right for one person isn't always right for another. Healthy and happy is our motto, protein or no protein.
***Words: Phoebe McDowell ***