Scroll through any gym rat’s Instagram page and I bet it won’t take long to spot a can of whey protein powder. Protein shakes are one of the most popular health supplements among fitness enthusiasts, athletes, and bodybuilders. The global protein supplement industry is reported to have raked in more than $14b more than that made by gyms, juice bars, and yoga studios.
Often consumed as a convenient and nutritious drink after a punishing workout, protein shakes help in refuelling, promoting muscle growth and boosting general health. However, a new study has shown that protein shakes might be doing you more harm than good.
According to the study by the University of Sydney, the type of protein commonly found in these shakes and supplements blocks another –called tryptophan- leading to weight gain, mood swings, and even shortening lifespan.
The researchers carried out an investigation to determine the impact excessive consumption of brain-chain amino acids (BCAAs) has in the body. BCAAs are the kind of protein found in shakes. The research, which was conducted on mice, showed that excessive consumption of BCAAs led to negative temperament changes, overeating which led to weight gain, and eventually shortened expected lifespan. The team also found that high levels of BCAAs in the blood could disrupt sleep by reducing serotonin, the hormone which aids in sleep.
Dr Samantha Solon-Biet, who co-authored the study advised getting protein from various other sources to get a good amino acid balance.
Shortened lifespan and high protein diet link
“While diets high in protein and low in carbohydrates were shown to be beneficial for reproductive function, they had detrimental effects for health in mid-late life, and also shortened lifespan,” she said. “What this new research has shown is that while amino acid balance is important- it’s best to vary sources of protein to ensure you’re getting the best amino acid balance.”
Explaining how excess BCAA consumption could lead to lack of sleep, Prof Steven Simpson, academic director of the Charles Perkins Centre at the University of Sydney, said “Supplementation of BCAAs resulted in high levels of BCAAs in the blood, which competed with tryptophan. Tryptophan is the sole precursor for the hormone serotonin, which is often called the “happiness chemical” for its mood enhancing effects and its role in promoting sleep. But serotonin does more than this, and therein lay the problem.”
He further explained that decreased levels of serotonin in the brain leads to “a potent signal to increase appetite” which leads to overeating and eventually obesity and its accompanying health problems which ultimately shorten lifespan.
The researchers recommended that instead of taking protein shakes, one should stick to more traditional sources of protein such as beef, chicken, eggs, fish, lentils, and nuts.
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