The dream of washboard stomachs: why protein shakes are also dangerous

The protein hype has reached Swiss sports halls, training rooms and fitness centers: protein shakes belong in every sports bag. According to a study by the Federal Office for Food Safety, young men under the age of 35 have the highest protein consumption, namely more than 100 grams per day. The powder from the can is often ordered online and is increasingly added to the diet of young people, together with large amounts of meat and fish.

Samuel Mettler is an ETH sports nutrition teacher. As a former track and field athlete, he is intensively concerned with protein intake. He especially recommends a healthy protein intake through a healthy diet:

Protein – commonly called egg white – is present in many foods: for example, poultry meat, tofu, cheese, almonds, mushrooms or oatmeal. A healthy adult needs at least 0.8 grams of protein per kilogram of body weight per day. Seniors, children and young people need something more. For a person weighing 70 kilograms, this corresponds to a consumption of at least 56 grams per day. A chicken fillet contains approximately 30 grams of protein. If you also eat some cheese and whole wheat bread, you have already met your daily needs.

For competitive athletes who train intensively several times a week and want to maximize muscle growth, “the recommendation is 1.6 to 2 grams per kilo of body weight.” For an athlete weighing 80 kilos, this would be 160 grams of protein. “In this case too, the protein can largely be covered by normal nutrition,” Mettler said. “Shakes can help optimize the timing of your protein intake.” A meal should contain at least 20 to 30 grams of protein, which can be in the form of a shake, food bar or a combination thereof.

If you have an increased energy need, a protein drink can also be useful for regeneration after training or competitions. A “Recovery Shake” is enriched with carbohydrates in the form of sugar and amino acids so that the body can recover faster.

But whether it is a recovery shake or a pure protein shake, it only makes sense if you drink it immediately after training for regeneration. “If you wait an hour to get home, you’ve made your body suffer for an hour. An immediate supply before you go home can do wonders,” says the nutritionist. Instead of a shake, you can also enjoy a ham sandwich or an Ovi drink. The effect is the same, says Mettler.

Taking protein powders is generally not unhealthy. The ETH nutritionist: “Proteins are not harmful to the body, even when consumed in large quantities.” The problem is more that athletes no longer follow a balanced diet based on bars and shakes. “Suddenly the focus is only on proteins and other nutrients or fresh, unprocessed foods are pushed aside.” This can be a problem for women who use protein shakes as a diet and avoid carbohydrates altogether.

A source of protein such as meat or fish includes carbohydrates, healthy oils, salad and vegetables on the plate. Whether the protein is of animal or vegetable origin also plays a certain role. “With plant proteins, more amounts are needed to achieve the same effects – animal or plant proteins are more efficient,” explains Samuel Mettler.

According to a study by the Federal Office for Food Safety, two-thirds of protein consumption still comes from animal products.

A protein shake can be a good addition for athletes. But according to nutritionist Samuel Mettler, caution is needed, especially among young consumers: “The international supplement market is poorly regulated. Contamination is still taking place. Sometimes undeclared stimulants and hormones are added or products do not contain what is stated on the packaging.” Anyone who orders online runs the risk of unintentionally falling into the doping or health trap.

The expert therefore recommends purchasing protein products exclusively from Swiss sports stores. Products ordered abroad must be certified with anti-doping labels. “Otherwise the risk is unnecessarily high.”

For older adults, maintaining muscle health is an important factor in preventing falls and resulting fractures. However, because appetite decreases with age and at the same time requirements noticeably increase, protein supply is a problem for the older Swiss population, Mettler notes. And so it makes perfect sense that retirees use protein shakes specifically as a nutritional supplement. “Proteins impact metabolic health. Those who take good care of their muscles can move better and remain independent for longer.” (aargauerzeitung.ch)