Show notes
Protein-rich diets have been popular for some time. Everything from chocolate bars to ice cream promises to be ‘high protein’. Influencers and media outlets seem to rave about the weight loss and muscle building potential of eating a lot of protein.But when it’s added as an extra ingredient - sometimes with emulsifiers and sugar - is it really helping our muscles grow?Today, ZOE's Head Nutritionist Dr. Federica Amati reveals the truth about protein bars and shakes, cutting through the marketing noise to find out how useful these products really are.🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST🌱 Try our new plant based wholefood supplement - Daily 30+*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune systemFollow ZOE on Instagram.Timecodes00:00 Are protein shakes worth it?01:30 What is protein?02:59 The liver's surprising role03:32 Why do we need protein?05:01 You probably don’t need more protein07:30 Can I get enough protein from plants?09:15 The protein supplement explosion11:20 Are protein bars ultra processed?15:30 Does extra protein promote weight loss?17:33 Should I drink protein shakes?Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorMentioned in today's episodeDietary protein: an essential nutrient for bone health (2005), published in Journal of the American College of Nutrition Amino acids and immune function (2007), published in British Journal of NutritionA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (2017), published in British Journal of Sports MedicineIs It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake? (2023), published in NutrientsThe hidden dangers of protein powders (2022), published by Harvard Medical School, Staying Healthy blogGut microbiota role in dietary protein metabolism and health-related outcomes: The two sides of the coin (2016), published by Trends in Food Science and TechnologyHave feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.