Q

Megan,

I’m 22 and not necessarily an active athlete. I run and go to the gym every once in awhile with my boyfriend, I swim occasionally and sometimes play tennis when the weather is nice. I’ve been told by a trainer at the gym that I should probably take a protein drink supplement a couple of times each day. My boyfriend doesn’t really know if I should but he takes one sometimes because he’s bigger than I am. I’m confused. They are kind of expensive but if they are good for me, should I take the drinks? Will they make me fat if I don’t need them?

Thank you for your help!

Laura
Olalla, WA


A

Laura,

I think this is a great question with an answer that might be able to benefit a wide range of people, so thank you for writing in.

A protein-rich diet has a number of benefits and because protein is vital for your body, a supplemental drink can be just the thing if you’re stuck without access to a whole food meal. That said, with your level of activity, you probably don’t need an expensive protein powder all too often, the most pertinent exception being after you workout. I do encourage people who train to have a post-workout shake that consists of whey protein because it is the fastest way to start recovering and repairing your muscles. On that note though, you can generally find great deals on quality supplements at your local Costco or Sam’s Club. What you see at the gym are generally overly-hyped brands in smaller, usually 2.2 pound containers that are going to cost you a lot more when compared per serving to a bulk package. And, if you’re mixing up a protein shake only a few times a week because you’re otherwise eating high-quality foods, you’ll save even more.

For the average person, the main benefit of protein is that research has shown for years now that it reduces the sensation of hunger and reduces the likelihood of overeating when you do sit down for a meal. Split up your eating into smaller meals throughout the day and include protein each time. You’ll be providing your body with a constant source of amino acids and you will keep your metabolism burning at an optimal level. There are so many great protein sources, such as eggs, fish, chicken, steak and many more, that you should always try to focus on real food throughout the day instead of relying on supplements. That said though, if you’re out and about and a protein drink is the only thing you have handy, it can definitely be a healthy alternative to tide you over for awhile. And you don’t have to worry about it “making you fat,” especially when compared to a candy bar or other treat we all tend to pick up when we are hungry and in a bind.

Thanks again for writing!

Megan Jendrick is a two-time Olympian and three-time Olympic medalist (two gold, one silver). She has traveled the world to share her motivational and inspirational messages and is an advocate for all people to live a healthier, happier life. She is co-author of the fitness book Get Wet, Get Fit.

Chat with Megan and get YOUR questions answered on the FitnessRx Forums - Join Today!  Or simply send her an email at AskMegan@live.com