Get Ripped Off: Protein Supplements

Get Ripped Off: Protein Supplements


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!

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