Protein shake fuelling your Keto diet? You may want to try alternatives


Picture showing young women group resting at the gym after workout
Picture showing young women group resting at the gym after workout
If you are relying on powder protein shakes to fuel your Keto diet, you may want to try introducing a greater variety of proteins, scientists warn.

High-protein eating plans, such as the Keto diet, have seen a rise in popularity of powder protein shakes. However, scientists warn that reliance on these supplements as your main source of protein could be at a detriment to your health.

Researchers at the University of Sydney have examined whether there are any ongoing ramifications or potential side-effects from long-term high protein intake or from consuming certain types of amino acids.

Protein power

Amino acids have long been touted by the fitness and bodybuilding communities for their muscle building benefits. From ultra-bulk protein powders to lean mass-promoting snack bars, there’s no shortage of products available for those seeking a muscle boost.

However, protein’s popularity has also meant that less attention has been paid to researching its potentially negative side-effects.

Published in Nature Metabolism, new research led by academics from the University of Sydney’s Charles Perkins Centre, Professor Stephen Simpson and Dr. Samantha Solon-Biet, suggests that while delivering muscle-building benefits, excessive consumption of branched-chain amino acids (BCAAs) may reduce lifespan, negatively impact mood and lead to weight gain.

BCAAs is great for adding muscle mass, but science says you could pay for it later

Dr Solon-Biet’s research has investigated the complex role nutrition plays in mediating various aspects of metabolic health, reproduction, appetite and ageing.

“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 led to a shortened lifespan,” she explains.

“What this new research has shown is that amino acid balance is important – it’s best to vary sources of protein to ensure you’re getting the best amino acid balance.”

Looking for non-meat sources of protein? Here are some top vegan-friendly foods that will help you boost your protein intake.



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