There’s this fitness trend that bugs me a lot. Beyond a lot. Because it’s dangerous and people believe in it and practice it and push it on others.
There are some really great personal trainers out there, but a lot of people don’t realize that not all trainers have a background in nutrition. And those who do often have a very limited background in it. And they tend to buy into a lot of myths and push products sold by the gyms for which they work.
One of these myths is that when people weight train, they need massive amounts of protein and that they can safely and healthfully get these massive amounts of protein from powdered shakes.
Anyone who believes this (or is just curious what I’m getting at), please read this article from The Cleveland Clinic. I’m not currently in the mood to go on another search, but the Mayo Clinic has basically the same article on its website. Feel free to look for yourselves.
The basics of these two respected clinics’ stances on protein and exercise are that:
- Even Olympic-level athletes get enough protein from a healthy, balanced diet and do not need much more protein than the average couch potato, anyway.
- Too much protein can cause kidney and liver problems, as well as a host of other not-so-good side effects.
- The protein one gets from those shakes sold at gyms is not quality and not well absorbed by the body.
My experience from the last few years of intense workouts is that the best pre-exercise fuel is a slice of whole grain toast with some natural peanut butter or a cheese and veggie omelet with some whole grain toast. The human body has existed for thousands of years and was designed to take a lot of stress while ingesting foods that are not created in a laboratory.
I’m not a dietition any more than these personal trainers are, but I think I’ll take the word of the Cleveland and Mayo clinics. They seem like pretty reliable sources to me.
Thanks for the information. I’ll be sure to check out the information from Cleveland Clinic. My trainer gave me the same advice that you gave here-natural peanut butter on whole grain bread as pre-workout fuel.
Many trainers make commission off of the sale of products. My guess is that some gyms require a certain amount of sales from their trainers.
Oh, I totally believe they get a commission of off selling that crap to people. But a lot of them (and a lot of my friends who body build) totally buy into it. You’re much better off eating a piece of chicken.
A vast majority of trainers have no background or education in nutrition, yet they give out advice like they know what they’re talking about. Just a small amount of research will show how wrong they often (not always) are.
My hubby works with a guy that does those body building competitions. The way they eat and do the quasi-illegal “shakes” is mind boggling, not to mention the pre-show dehydration. All for a look that I find gross anyway. To each his own I suppose.
Oh, I wasn’t even going to mention the look. Just … ick.
The shakes are illegal? They’re pretty much just protein and minerals, but they’re not the best way to get your nourishment. I would bet good money that bodybuilders would see the same results with the shakes or without (unless they have steroids in them, of course).
I know someone who has been bodybuilding and eating massive amounts of protein for about 12 years now. A few months ago he went into the hospital with terrible abdominal pain. If I am remembering the story correctly his intestines were damaged and bleeding. The doctor suggested as a part of his recovery that he lay off the protein.
I’m actually convinced it was probably worse than was conveyed to us but the person giving us the information has always been very supportive of his lifestyle, thinks he is the picture of health, and that the bodybuilder body looks GREAT!
The look itself is SO not my thing, but if he likes it, good for him.
Like I said above, though, he could probably have the look without the protein.
I have a friend who’s the same way, all over the protein. The fact is, no matter how much your lift weights, your body can only process a certain amount of protein. The excess can be incredibly damaging. I know a woman who pushes it left and right. One of the side effects is it damages your kidneys. She’s having major kidney issues, but still advising other people to up their protein when they work out.
I don’t understand why certain myths persist despite medical evidence that those things are not only not helpful, but also damaging.
[...] cannot have too much protein or too much fiber. I addressed the protein issue in a previous post, here. Fiber is another matter. It’s a wonderful substance: it helps keep you full and it helps [...]
As a avid couch potato I’m relieved to hear my protein intake is sufficient for a successful body-building career. I’m half-way to being the next Mr. Universe! Boo-yah.
lol.
Thanks for the info.
-John.
A quick question- what about protein powder? A friend does aerobics and a lot of the other girls in her group take the powder with out water. Is this worse?
It’s unnecessary and low quality. They should just eat food. That’s all they need. Protein powder is a fad without any real basis in science, but it makes a lot of money for gyms and “health” stores.