Are protein shakes worth the hype? Cardiologist Dr Alok Chopra explains if supplements are essential to meet daily goals

Protein has become one of the biggest buzzwords in the fitness world, with everyone from gym-goers to wellness influencers urging you to increase your intake and invest in protein powders and shakes. But do you really need a protein shake to meet your daily requirements, or has proteinmaxxing become another overhyped fitness trend?

Also Read | Is ‘proteinmaxxing’ for everyone? Cardiologist Dr Alok Chopra explains who should increase intake based on health goals

Dr Alok Chopra, founder-director and consultant cardiologist at Aashlok Hospital with over 40 years of experience, is breaking down whether protein supplements or shakes are essential for everyone to meet their daily protein requirements.

In an Instagram video shared on September 23, the cardiologist emphasises, “Protein is important. But please do not start taking a protein shake simply because somebody at the gym told you to. Most healthy people do not need protein shakes to meet their protein requirements.”

According to Dr Chopra, the average healthy adult does not necessarily need protein shakes to meet their daily protein requirements, provided they consume enough protein-rich whole foods as part of a balanced diet. He highlights, “For a general healthy sedentary adult, the basic recommendation is about 0.8 grams of protein per kilogram of body weight per day. Of course, if you're training seriously, older, pregnant, or have specific requirements, you may need more.”

Dr Chopra warns that consuming excessive amounts of protein may place additional strain on the body and its metabolic processes. He outlines the following:

When protein is metabolised, it produces waste products that the kidneys must filter and eliminate from the body. Consuming excessive amounts of protein can therefore increase the kidneys’ filtration workload, placing additional strain on them. Dr Chopra explains, “Your kidneys have to deal with it. When protein is metabolised, nitrogen waste is produced, which your kidneys have to excrete. So unnecessarily higher protein intake will increase the filtration load.”

Many people believe that consuming more protein automatically translates to greater muscle mass , but this is not necessarily the case. The cardiologist points out, “More protein does not mean more muscle. Roughly 20 to 30 grams of good quality protein in the meal is often enough to strongly stimulate the muscle protein synthesis. Extra amino acids don't simply keep turning into muscle.”

Consuming more protein than the body requires can sometimes lead to unnecessary health consequences. Dr Chopra highlights, “Too much can have consequences. In susceptible people, very high protein intake can contribute to dehydration, kidney stones, and even gout.”

Relying solely on protein shakes can also expose you to artificial additives that may have adverse effects in the long run, particularly when consumed in excessive amounts. This makes it important to check the labels of protein powders before purchasing them, so you know exactly what ingredients you are adding to your daily shake. The cardiologist emphasises, “Look at what is actually inside the protein shake.