Mon | Jul 16, 2018

A healthy ego boost

Published:Monday | January 30, 2017 | 12:00 AMJody-Anne Lawrence

Men have become more obsessed with their fitness. They are no longer comfortable with just a slim build but now want toned legs and forearms and, of course, the six-pack. For some, the physical workout is not enough to gain the bulk so they try to get a boost from protein shakes. But are protein shakes a healthy choice?

Public relations officer of Jamaica Association of Professionals in Nutrition and Dietetics, nutritionist and dietitian Kirk Bolton, notes that protein is important for the body. However, as his 'Granny Ivy' often told him, "Too much of anything is good for nothing, and one can have too much."




The body does not store protein. It uses it to build and repair tissues. Protein is an important building block of bones, blood, cartilage, muscles and skin. It is an energy nutrient like carbohydrate and fat. While protein is an energy nutrient, it is normally spared by the body as an energy source.

In cases where individuals go on a high-protein diet, this is usually associated with insufficient carbohydrates and fibre intake. High-protein diets commonly expose undetected renal dysfunction and cause an increased risk for developing gout.

It may also result in increased calcium excretion and can promote osteoporosis.

Bolton states that the following should be especially noted:

- As your protein intake increases, there is also an increased rate of urination. This results in increased fluid requirements, which leads to dehydration if unmet with appropriate rehydration. You will observe an increase in colour of the urine. The darker your urine, the more dehydrated you are. Dehydration can lead to increased risk of some cancers, diminished mental and physical performance, and is the primary cause of heart exhaustion.

- There is also the cost associated with protein supplementation.

Protein requirements can generally be achieved through good diet alone without the need for supplementation. Staying within the protein intake recommendations of 10-35 per cent of total energy intake in most cases allows for adequate protein intake. Athletes generally have a higher intake. Intake recommendations vary, depending on the intensity, stage and type of training being undertaken by athletes.

More important than the overall protein intake for weight training is the timing of meals and meeting appropriate overall energy intakes.

You should also consider taking your protein naturally from food sources such as milks and nuts. What is greatly recommended if you are considering any form of fitness change is to incorporate a nutritionist. They can give you reasonable goals and options so that while you try to gain your sexy you are not causing any harm to your body.

Kirk Bolton


Jamaica Association of Professionals in Nutrition

& Dietetics (JAPINAD)

6 Caledonia Avenue,

Kingston 5 (on the property of the Nuttall

Memorial Hospital)

Contact: 345-FOOD (3663),

332-FOOD (3663)