Who Should Take Protein Shakes - (And How Safe Are They?)

it's a billion-dollar industry the protein shake business how can you go about selecting the best protein product when there are countless ones on the market and how safe are they thanks to my viewer Alissa for suggesting this much-needed topic idea so let's shake it off in today's episode oh my god I'm not gonna be able to get that song out of my head now if it's your first time here I'm dr. Madge consider subscribing to this channel for up-to-date medical topics news and headlines first of all what is protein exactly well here's the lowdown protein is made up of 20 building blocks called amino acids and eight of those 20 amino acids are termed essential which means that our body cannot produce it and that we need to obtain it from the foods that we actually consume and protein is used as a structural component of pretty much everything in your body muscle tissue hormones enzymes so there's no debate we need protein to survive now how much do you actually need well the US dietary guidelines recommends that protein comprise 10 to 35 percent of our total calories recommended daily dietary allowances for an average adult is about 0.8 grams of protein per kilogram of weight per day that means about 54 grams for someone that weighs about 150 pounds now I wholeheartedly believe that it's always best to obtain your nutrients including protein through your diet via the natural food sources that we consume always but if you're unable to and you're still considering these protein shapes and here are a few things that you need to know here we go first of all there are two types of protein powders animal or veggie the animal sources provide a complete source of protein meaning all the essential amino acids they may contain higher cholesterol and saturated fat content than veggie sources so it may be a little less heart-healthy an example is whey which is a byproduct of cheese production who knew it's one of the two protein sources found in and comprises about 20% of the protein that's contained in milk the majority of the lactose is stripped away however so whey is really unlikely to cause problems and most people with lactose intolerance so there's good news there hey Stan is the second protein source of milk and it comprises about 80 percent of the protein found in there other animal sources include egg protein which is not the tastiest and perhaps one of the more priciest and then there's vegetable sources they may lack one or more of the essential amino acids but it's good for people who are looking to improve their cholesterol and decrease their saturated fat intake or if you're a vegetarian an example of soy which is derived from soy beans which is a legume even though it's a non animal source it does contain complete protein interestingly however there's controversy over its production because most of the produced soy in the United States is genetically modified there are also claims that it can increase estrogen and decreased testosterone but honestly there's no there's truly not enough solid evidence to back up all of these claims you'd have to consume a lot of soy for it to really make a difference like that as long as consumed in moderation like with everything else in life whole soy is unlikely to be harmful and most healthy adults I would advise to limit the intake to about two servings a day and as with everything else opt for unprocessed options that would put protein shakes out of the equation other veggie protein shake sources are like peas rice or hemp however they're more costly and are not often complete protein sources like soy okay so now that you know why you need protein how much of it you need and the differences between the various sources or protein powders it's only wise to understand is proposed risk first of all just like any other over-the-counter supplement there is no FDA regulation or testing of these products to make sure that they're effective or even safe for example in the state of California Proposition 65 mandates a label to be added for with contaminants the some manufacturers may still not report this information the consumer report from 2010 revealed testing results of 15 protein products I'll place the link to this down in the description box all of the shakes had at least one sample that tested positive with a heavy metal contaminant arsenic cadmium lead and mercury most levels were low moderate but three of the products revealed that having three servings a day can expose to exceeded max limits according to the clean label project which is a non-profit consumer advocacy group who tested 134 of the top-selling protein powder products I'll place the link in the description down below for that so you can check it out certified organic protein powders had an average of over two times the level of heavy metals when compared to non-organic isn't that interesting just because something is labeled as organic it doesn't necessarily mean it's healthier even though it may cost more that may come as a shocker to some of you I know in general egg based protein powders were reported as the cleanest of the bunch and the plant-based sources fared the worst pesticide contaminants and the soil may be part of the problem here if you're wondering why if you're curious about their top 5 recommendations based on how clean they tested check out the link below in the description box note however that their recommendations are simply based on the presence of contaminants and aren't taking into account other undesirable ingredients and there aren't enough studies to determine whether or not there truly is a potential for harm even when these contaminants are consumed we also don't know the quantity of these elements in each product on what the threshold would even be for causing harm if there's any so a lot of unanswered questions my head is actually spinning and I'm sure yours is - number two according to the CDC the Center for Disease Control most people already get enough protein there is some evidence that true athletes may benefit a little more protein but for the rest of us the body can only process about five to nine grams of protein per hour and then the excess is converted to fat or it's excreted and eliminated from the body no way way number three excessive protein intake may potentially be harmful for instance and those would decrease kidney functioning which is a rather common complication of diabetes and high blood pressure and it could be rather hard on the kidneys to process high protein intake can also contribute to dehydration so be aware of that number four if you're hoping for weight loss meal shake replacements have not been shown to be effective for long-term weight loss which you know is a topic that I talk about often in my videos and number five in fact it may cause weight gain in some people after all protein is still calories and it still stimulates insulin released by the pancreas although not as much as carbs but nevertheless many of these shakes also contain excessive carbohydrates so watch out the main culprit of the obesity epidemic you're not going to lose weight on that sorry read those labels if you still opt for these shakes read all the food labels before you buy avoid anything that contains added oils like sunflower oil corn syrup chemical preservatives artificial colors and flavors added sugars and carrageenan my take on these protein products just say no way instead of waiting until eternity for the FDA to illuminate us on the brilliant answers to these questions just try to avoid these products altogether like I mentioned simply opt for protein sources that are from natural food sources in your diet here's a general tip anything that's packaged or processed is not as healthy as the actual whole food including these protein concoctions I know they're quite convenient I get that as a vegetarian myself but there are cheaper and more effective ways to get more protein if needed so why spend money and risk your health in the process for instance try making your own shakes using some these high-protein ingredients like milk Greek yogurt cottage cheese eggs peas tofu nuts and seeds also high in protein content you may not be able to make a shake out of it but you can still consume more of these is fish lean poultry beans and lentils you may not want to add those to your homemade shakes fish and bean shake anyone I'll place a link to a chart of the protein content of sub common foods below in the description for you to use as a reference for your shake making if you found the information valuable which is always my goal please subscribe ring that bell like and consider sharing it with someone else who may find this video useful well thanks for tuning in stay healthy and I'll catch you next time [Music]

Channel: Majd MD

Views: 103,976

Keywords: who should take protein shakes, should you take a protein shake, should you take protein shakes, are protein shakes safe, how to select a protein shake, who needs protein shakes, protein shakes good for weight loss, do i need to take protein shakes, do you need a protein spplement, do i need aprotein powder to lose weight, how to select protein powder, protein powder safety, do you need a protein shake, protein shake, protein, protein powder, whey, soy protein, majd md, doctor

Id: 6XDfG_l1bIE

Length: 9min 34sec (574 seconds)

Published: Fri Oct 25 2019