No pain, no gain!
Protein supplements used to just be for bodybuilders.
Pain is just weakness leaving the body.
These grunt nuggets wanted to become lurching
slabs of muscle by drinking things that tasted like elbow.
Flavour is just weakness vomiting.
But now..oh wait
But now the protein market is huge.
Like my bulging bicep!
And today, specialist stores and even supermarkets are packed with protein products promising to help you
bulk up!
… slim down!
… Satisfy your hunger!
Revive!
and of course…
Experience deliciosity!
But do we even need protein supplements?
Firstly, let’s be clear: protein is important.
So important!
Protein is an essential nutrient, made up of amino acids - the building blocks
that help your body build up… your body?
Some amino acids your body can’t make itself.
And that’s why you need Protein supplements.
Except... there is a good reason why before we had protein supplements
many people were still very successfully alive..
because another good source of protein is…
Ummmm…
(Whispers) That squishy stuff you’re not supposed to play with.
Lava?
Food.
Ohhh!
And not just meat - bread, nuts, cereal, dairy, veggies and fish all contain protein.
What’s more, according to the Australian Dietary intake survey, most of us already
eat at least 50% more protein than is recommended.
The exception is people over 70, who need to eat more protein, but often end up eating
less.
Sure, but what if you’re not just healthy… what if you’re…
A magnificent specimen?
A body of evidence showed more protein is
correlated with increased muscle mass when paired with resistance training.
I am that body.
But the same meta-analysis showed you stop seeing benefits at about twice
the recommended intake, which again, most athletes already get
because they eat more food generally.
But I could get it from supplements, right?
Sure, and some people find that more convenient, but it’s not necessary.
To get to 120g of protein a day, which is at the upper level of effectiveness for a 75
kilo man… ... just a can of tuna and a chicken breast
gets you over half the way there.
Delicious.
I’ll make a surf and turf smoothie.
Just the milk in your morning coffee could meet 10% of your protein needs, even
in a high protein diet.
Eh, milk is for babies.
Anyway, protein powder can help me slim down!
There is some evidence that protein can help you feel fuller...
I knew it!
But that doesn’t seem to reduce the amount you’ll eat at the next meal…
Dang.
Higher-protein diets can help to preserve muscle mass while you lose fat.
Even better.
BUT, that’s only if you’re already restricting your calorie intake.
Just adding more “protein” to your diet won't help unless
you’re being very careful about everything else you eat.
I am careful!
If I’m hungry I just... buy a bar,
slam a shake or grab a ball from the supermarket…
Did you just say grab a-
it’s just more convenient
Alright.
But remember most of those products aren’t designed to replace a balanced diet.
Take protein bars.
Some are just glorified ‘muesli’ bars that contain as much sugar as protein.
Others are labelled ... ‘formulated supplementary sports foods’
or fssfses.
Which means they can contain higher levels of vitamins and minerals to help sports people
achieve specific goals.
They must carry warnings, that they
aren’t appropriate for children or pregnant women and should be used in conjunction with
an appropriate diet and exercise regime.
Does squinting to read this tiny text count as exercise?
Hrrrrnnnnn!
Despite these tiny warnings, the Australian Institute of Sport says
sports bars are often misused, leading to overconsumption and unwanted weight gain.
After all, protein is a source of calories too.
If you don’t use it, it could cause you to put on fat.
Fat?!
I can’t flex that!
And focusing too much on protein could mean you're missing out on fibre, which most
Australians actually don’t get enough of.
Why?
Maybe advertisers just find it hard to make regular bowel movements look as cool
as enormous muscles?
How about ‘Get your grain in, so you won’t be strainin!’
Down in the dairy section, you might find protein shakes that appear to be healthy.
Healthy Hipster Protein Smoothie!
20 grams of protein! and 40 grams of sugar.
Clean-up in Aisle three.
That’s ten teaspoons of sugar.
So how can this say it’s “healthy?”
It’s a ‘formulated supplementary food’.
And they don’t have to meet the criteria normal foods do to make health claims.
The manufacturers told us ... We view the name ‘Healthy Hipster’ as being attributable to the
specific dietary deficiencies the product formulation addresses.
I guess ‘dietary deficient hipster’ doesn’t quite have the same ring to it.
Alright, let’s go.
Careful.
Sorry
Don’t feel bad, protein is good.
Older people should definitely keep an eye on their intake, but you’re probably getting
enough already without even trying.
And either way, the best way to get it is a balanced diet of whole foods.
Yes.
If you’re worried, check the recommended intake at nrv.gov.au and be honest with yourself
about your protein needs.
You’re right.
If I’m honest, I’m not really a body-builder.
I’m just wearing a muscle suit.
I know.
You want a turn?
Woo!