Do You Really Need Protein Shakes? Cardiologist Explains Risks

Most healthy people do not need protein shakes to meet their daily requirements, according to cardiologist Dr Alok Chopra. Speaking in an Instagram video shared on September 23, the founder-director and consultant cardiologist at Aashlok Hospital warned against starting protein supplements simply based on gym advice. For a general healthy sedentary adult, the basic recommendation is about 0.8 grams of protein per kilogram of body weight per day. People who train seriously, are older, pregnant, or have specific needs may require more, but whole foods should remain the primary source. Consuming excessive protein can place additional strain on the body and its metabolic processes. When protein is metabolised, it produces nitrogen waste that the kidneys must filter and excrete, increasing their workload. Dr Chopra also noted that consuming more protein does not automatically mean more muscle, as roughly 20 to 30 grams of good quality protein per meal is enough to strongly stimulate muscle protein synthesis. In susceptible people, very high protein intake can contribute to dehydration, kidney stones, and gout. Packaged shakes can also expose users to artificial additives like sweeteners, flavouring agents, and stabilisers. For non-vegetarians, Dr Chopra recommended whole foods such as eggs, chicken, fish, seafood, and lean meat. Vegetarians can opt for dal, paneer, tofu, tempeh, curd, Greek yoghurt, beans, chickpeas, lentils, nuts, seeds, and millets. Protein supplements can help those who do serious strength training and genuinely cannot meet higher requirements through food alone, but they should not automatically become a permanent part of the everyday diet.