Why I've never recommended protein shakes to my clients

Is one of your favorite go-to breakfasts protein shakes?

Members in my Facebook group Nutrition Superstars were commenting on how they enjoy protein shakes for breakfast or a quick meal (you’re welcome to join my group! It’s free! Just click here).

It inspired me to share why I’ve NEVER recommended a protein shake to any of my weight loss clients to this day. My response tends to surprise people but it’s very important.

Now remember, if you’re not a client of mine, I don’t know you or your unique health situation. So, this info may or may not pertain to you so please use discernment (or sign-up for a free consult if you’re interested in becoming a client).

Why I've never recommended protein shakes to my clients

1. For the clients I serve, a lack of protein was never their issue (so I didn’t focus on it).

My clients come to me because they have 50-75+ pounds to lose and may be struggling with a chronic disease or want to get off medication. A lack of protein was never any of my client’s issue so I didn’t focus on it.

Some clients worried about not getting enough protein but as long as you eat enough calories (which generally isn’t an issue in the United States) and are eating enough diverse foods, you’re going to get enough protein.

2. Know the answers to these questions before drinking protein shakes...

How much protein do you need? And, how much are you actually getting?

The Institute of Medicine states that we only need to consume 10% of calories from protein to ensure get a safe amount. According to the Center for Diseases Control, from 2013-2016 every sex and age group in America is getting at least 15% of calories from protein. Americans are already eating more than enough protein (2).

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Americans are already eating more than enough protein.

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3. The source of protein in your shake could be helpful, worthless or harmful.

If you use protein powders (I don’t) then it should come from whole plant foods. But be careful because a lot of those protein supplements are made for people who workout vigorously and aren’t concerned about weight loss. That’s not my clients! So, depending on the nutrient profile of even whole food plant-based protein powders, they may not help promote weight loss.

I would never recommend a client use animal-based protein drinks as animal protein is associated with many chronic diseases. And there can be an excessive amount of caffeine harmful chemicals supplements in them.

Not all protein supplements are created equally ;)

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I have two recommended readings on this topic…

Recommended Readings

• Why focusing on protein for dropping pounds is a waste of time at best and deadly at worst

• Why you don’t need animal food for protein

In my next video I’ll share why I don’t recommend smoothies as my NUMBER energy boost for breakfast. Now I’d love to hear from you… comment below with your answer today’s Take Control Now question…

Take Control Now

Why do you think you should have protein in your smoothies? Or, what new information did you learn from this video?

References

1. National Academy of Science. Summary Report of the Dietary Reference Intakes. Macronutrient Summary. Accessed online July 20th, 2021. https://www.nationalacademies.org/our-work/summary-report-of-the-dietary-reference-intakes

2. “Table 24. Mean macronutrient intake among adults aged 20 and over, by sex and age: United States, selected years 1988–1994 through 2013–2016” Accessed online on July 19th, 2021 https://www.cdc.gov/nchs/fastats/diet.htm

Why You Don't Need Animal Foods for Protein

The funniest things happen when I eat lunch in my university's cafeteria.  My plate is normally filled with potatoes, rice or pasta with an abundance vegetables on-top.  This can be quite intriguing for some people... I'm not eating hot dogs, meatballs, cheesy pasta and washing it down with a glass of milk.  Naturally, people ask me questions about my diet.  

The most common question I get... yes, you guessed it… “where do I get my protein?”  If you're eating a plant-based diet, where do you get your protein from?  Well, plants!  

What I'm about to say is very important and I never want you to forget it so please really 'listen.' "You do not need animal foods to get enough protein in your diet."  I'm going to 'say it' again because it is that important... "you do not need to eat animal foods to get enough protein in your diet."

Before I give your examples of plant protein, we have to answer one very important question and that is…  how much protein do we actually need?  

According to the Institute of Medicine and the National Academy of Sciences, we fulfill our protein needs with 10% of our total calories coming from protein (1). Just 10%!  

Now that we know how much protein we need in our diet, lets see how much protein is in some common plant foods.

                          Percentage of calories coming from protein (2)         Source

Kale:                                                35%                                                             (3)

Broccoli:                                         33%                                                             (4)

Black beans:                                  27%                                                             (5)

Wild rice:                                        16%                                                             (6)

Quinoa:                                          15%                                                             (7)

Potato:                                           11%                                                              (8)

Sweet potato:                                 9%                                                             (9)

It's important to understand that all plant foods have protein.  All of them!  Some, not as much as others, but when we eat a variety of different plant foods, the total amount of protein we consume balances itself out in the body.  You will get an adequate amount of protein as long as you're eating enough food (not starving) and varied types.  

So again, I want you to say this to yourself... “I do not need animal food to get enough protein.  Plant foods fulfill all my protein needs” and exhale.  Aww.  Much better.

Know that there can be harmful consequences from eating too much protein, especially animal protein.  If you want to learn more about the risks from eating too much protein, here is a well-referenced PDF from the Physician's Committee for Responsible Medicine titled 'The Protein Myth.'

And because Easter is coming up, here are two mouth-watering recipes for your holiday feast (if you're celebrating). Thank you Cathy Fisher for these great recipes!

Creamy Mushroom Gravy

Roasted Carrot and Fennel Soup

I want to challenge you to think about this protein information more. To get you started, I want you to answer this Take Control Now question and post your answer in the comments section at the end of this article.

Take Control Now Question

Do you know anyone with a protein deficiency?  

Are you concerned about getting enough protein in your diet?  If so, why?
 

If you liked this article (and I hope that you did!) please email and share it with your friends and family.  Send them www.TrishaMandes.com so they can get my Free Resource Guide for the best books, recipe websites etc. for disease reversal and permanent weight-loss.  

Thanks for joining me. Get educated, get support and take control. You can get the healthy body of your dreams.

References

1.  Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institute of Medicine and the National Academy of Sciences. 2002. Last updated online September, 2013. Accessed online, April 2014.

2. United States Department of Agriculture Agricultural Research Service. National Nutrient Database for Standard Reference. Accessed online April, 2014.  

Kale (3), Broccoli (4) Black beans (5), Wild Rice (6), Quinoa (7), Potato (8), Sweet Potato (9).

* How I calculated the percentage of calories from protein from the USDA nutrient management system (2-9)... #protein g per serving x 4 kcal/g / #kcals per serving x 100 = % of calories from protein