Advisory

Protein drink

A protein shake is a dietary supplement that is rich in proteins, the fundamental building blocks of the body. Proteins are essential for the growth and repair of tissues, the production of enzymes and hormones, and the maintenance of a healthy immune system. Protein shakes are often used by athletes and individuals trying to increase their protein intake, improve performance, or support muscle growth.

From a nutritional perspective, protein shakes are highly effective. They provide a quick and easy way to boost protein intake without having to consume large amounts of food. Many protein shakes also contain additional nutrients, such as vitamins, minerals, and fiber. However, it is important to recognize that protein shakes should not replace a balanced diet but rather complement it.

Hello Mr. Jelínek,

I have a question regarding protein digestion. Since protein digestion takes the longest, is it better for athletes to have an empty stomach? Or at least that's how I understand it. So why do some protein supplements (for exercise) recommend taking them before or after a workout? What is the correct approach then?

Thank you.

If you are considering protein intake in relation to sports activity, it is counterproductive to burden the body with their digestion shortly before exertion. Although proteins in dietary supplements are technologically processed to a state where they are comparatively well-digested (in contrast to their counterparts in food), it still does not make sense to consume them. Manufacturers of sports nutrition supplements always push for sales and sometimes present recommendations that contradict basic principles. A small (statistically insignificant) exception is the fitness community, which, in an effort to extremely support proteoanabolism of muscle tissue, consumes smaller amounts of proteins even before performance. For this to make sense, it is necessary to prefer the most digestible forms (ideally hydrolyzed) and simultaneously in smaller quantities with sufficient time before training.

Mr. Jelínek,
I would like to ask for your opinion regarding the artificial sweetener sucralose. Several times a week, I consume a protein drink that contains sucralose. Does it have any impact on health?
Thank you very much for your response.

According to scientific research, you should not be concerned about any negative impacts. The question is how much you choose to believe them, as there are numerous opponents of artificial sweeteners who point out their negative effects in terms of increased mutagenicity or impacts on insulin metabolism and increased dependency on sweet tastes. I don't think that occasional consumption of these substances would significantly harm health, but on the other hand, I find them unnecessary because they genuinely reinforce the relationship with sweets and deepen potential dependency.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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