HomedietAre Protein Shakes Bad For You? And Do They Work?

Are Protein Shakes Bad For You? And Do They Work?


are protein shakes bad for you


Are Protein Shakes Bad For You? And Do they Work?



Although research hasn’t proven their role in sports performance and muscle strength, the ubiquitous protein shake has become a central presence in the lives of most fitness conscious people today and is the golden boy of the multi-billion dollar supplement industry. Once chalky and foul tasting mixtures of calcium caseinate used almost exclusively by bodybuilders and power-lifters in the 1970’s and 80’s, protein shakes have evolved into slickly advertised and milkshake flavored smoothies sold at trendy shops. Sales of protein shakes and its cousin the protein bar, increase each year as more mainstream members of the public use them as a quick and handy meal replacement. A 2005 study published by the American Academy of Pediatrics even found that protein powders and shakes were the supplements most commonly used by those aged 12 to 18, which isn’t surprising given the advertising that promises muscles from a can. In the fitness world, protein shakes are seen as an indispensable part of achieving a lean, muscular physique and they are sold at just about every gym in the country. Without a doubt, the number of fitness minded people who don’t use protein shakes are few, and I will be first to admit that I used protein shakes religiously for over ten years earlier in my career. This is no longer the case as I don’t use them anymore, nor do I advise any of my personal training clients to use them. Experience has taught me that protein shakes are not that effective for building quality muscle in a drug free athlete, and using them can be an easy way to get fat and adversely affect your health.

Protein can be thought of as the building blocks for our bodies. Muscle, bones, skin and other tissues are all made from protein and everyone needs in varying amounts to stay healthy. The appeal of protein shakes is that most people don’t always have access to wholesome meals and so a ready to drink shake is looked upon as a handy and healthy alternative- but is it really? The past hundred years have been a too often ignored history lesson of what goes wrong when we add unnatural food products to our diet. Cardiovascular disease and diabetes now affect as much as 25% of the U.S. population[1] and blame for the increase lies squarely on the new foods introduced into our diet in the latter half of the twentieth century. Nothing could be more further from a natural human diet than a protein shake or bar and given the fact that there are no safety testing criteria required by the FDA for supplements, we have nothing concrete to vouch for how their long term use will impact our health. The list of  fallen ‘healthy foods’ consumed by the fitness minded over the years is an impressive one. Trans fats laden margarine became a staple among the health conscious during the 70’s and 80’s while low fat food products are popular items today. All sold based on nothing more than advertising hype and endorsements while time and science proves them all to be questionable for regular human consumption.  It is important for us to realize that over the past 150,000 years of our existence as a species, the human body has evolved along with the very foods that sustained us in a harmonious and mutually beneficial way. Societies labeled as primitive that subsist on only naturally occurring foods do not have the prevalence of metabolic disease.[2]

protein shakes are bad for your health
It always surprises me that health conscious men and women who avoid processed foods see no harm in consuming perhaps the most processed and unnatural food in the form of liquid protein shakes.


Protein Shakes Are Unhealthy & Inherently Unnatural Food Products


Our bodies are a marvels of biological perfection, and so is the environment in which they evolved. For millennia, we have relied exclusively on natural food sources for our sustenance. Our ancestors ate meat, fish, grains, grasses, nuts, eggs and other foods, but their diets did not include protein shakes with cross filtered, pre-digested whey proteins or micellar casein. The argument that protein shakes are made with natural ingredients are a moot point, as many products made with natural ingredients are harmful to human beings. Potassium cyanide can be harvested from wild almonds, and stating that it has ‘all natural ingredients’ will do little to reduce its toxicity. The most popular protein shakes are made with whey or casein which are both milk derivatives, but although they exist in milk, they do not exist naturally in isolation without the presence of other nutrients- a factor we are learning to be critical in the way the body digests micro and macro nutrients. An excellent example would be vitamin supplements. You can take the most expensive vitamin tablet to ensure your intake of essential vitamins and minerals, but because the many other chemical compounds naturally present in meats, grains, fruit or vegetables are absent, our bodies simply cannot absorb the vitamins as efficiently. Since vitamins were first isolated in the early 20th century by biochemist, Casmir Funk, we have embarked on an unsuccessful quest to reduce foods to simple compounds of vitamins, proteins, carbohydrates and fats with the creation of engineered food products. The failure of the modern food industry to create and sustain an overwhelmingly healthy population should set off an alarm in the heads of anyone serious about taking care of their bodies. It took thousands of years for our bodies and our foods to evolve. There is a very strong relationship between us and the foods responsible for our survival as our bodies have learned over time to extract vital nutrients from these foods, while they in turn evolved to be more appealing to our senses and our taste buds. You don’t need a label with well muscled individuals making outrageous claims to make an apple on a tree appealing, but you need a pretty good public relations campaign to make the idea of liquid proteins palatable to the general public- and that is exactly what modern marketing has done. Liquid proteins can never share the kinship that we have with real foods and it is doubtful that it ever will.



Protein Shakes Can Make You Fat


protein shakes can make you fat
Protein shakes can play a role in increasing body fat stores.


The protein found in many of today’s shakes are predigested, which means they are chemically altered to allow for faster assimilation. In terms of supplying protein quickly to needy muscles, this sounds like  an excellent idea, especially after a hard workout, but it actually isn’t. Many studies confirm that ingestion of protein can increase your metabolic rate over 30% more than other food sources. This increase in metabolic rate from protein intake is called the thermic effect, and is a key factor in effective body fat reduction and is one of the reasons high protein diets are recommended for promoting fat loss. However, by drinking a protein shake in liquid form, it will always be assimilated faster than its natural, real food, solid counterparts. The rapid assimilation will thus significantly decrease the thermic effect. Factor in that these proteins are also partially pre-digested, it becomes obvious that this will further reduce any thermic effect. The rapid ingestion of a high calorie liquid protein can also lead to diarrhea, bloating and have a negative effect on eating behaviors. The skills required to lose weight long term by making consistent healthy real food choices go out the window when a protein shake is used to replace a meal. Let us not forget that a protein shake is still a source of liquid calories, and even the low calorie varieties can add up.

re protein shakes good for you or can they make you fat?
Successful natural bodybuilders almost always sop using protein shakes for at least 3- 6 months before a contest when they need to look their leanest. So why use them at all?


There is growing evidence that our bodies are unable to detect the calories in these new ‘liquid foods’ as when we eat solid foods. Our bodies have evolved so that solid foods make us feel satisfied, fluid calories, like the ones you would get from a protein shake don’t have strong satiety properties, nor does it suppress hunger. In fact when using fluid calories from any source, studies have shown that people often end up eating more calories overall as they ingest calories from the liquid and then keep eating as they are not satisfied by liquids in the same way, which sets the stage for overeating and weight gain. Physiologically the mechanisms behind hunger and thirst are very different. Thirst is quenched when your brain sends a signal that your blood and cell volume has increased, but hunger is regulated by signals from your stomach and intestines. When you eat solid foods, the nerves in your stomach detect that your stomach wall is stretching and sends a satiety signals to your brain while your intestines release hormones that all contribute to you feeling full. Protein shakes are often used on an empty stomach to replace a meal, but as you can see from the way in which our bodies are designed, it can’t satisfy you the way solid foods can and my experience has been that people using protein shakes as meal replacements during the day tend to overeat at night as your body isn’t satisfied by the liquid calories. People using protein shakes as a way to reduce their overall calories for purposes weight loss are only able to do so for limited periods. Over time the urge to eat solid foods (and the wrong ones at that) become overwhelming and any weight lost while using the shakes as a meal replacement tends to be rapidly regained.


As an up and coming natural bodybuilder, one of the first rules I learned from my coaches is that you never have protein shakes before a contest, and that you should always eliminate them at least three months out if you really want to get your body fat levels down. In so doing, you rely solely on solid foods that take full advantage of the thermic effect. My coaches, maintained that long before there were protein shakes, men and women had no problems building muscle and reducing their body fat and it is hard to argue with the list of impressive natural bodybuilders before the 1970’s. They also believed that consumption of protein supplements promotes water retention and increased body fat that many mistake for an increase in muscle mass. Take a look at the average protein drinking gym-goer and chances are that they don’t sport well defined abdominals. Instead they tend to look a bit on the bulky side- a look that can be easily duplicated by drinking milkshakes instead of protein shakes. They are a lot cheaper and at the end of the day, will do the same thing- which is make you fat.


arsenic is commonly found in protein shakes
You can get a daily dose of arsenic from protein shakes, thanks to unregulated manufacturing processes.


Protein Shakes Manufacturing Processes Are Unregulated & Often Contain Harmful Ingredients


‘Pharmaceutical grade’ is a common element on many protein supplement container, however the truth is that FDA regulations do not require protein drinks to undergo any form of safety testing. That being said, it is no surprise that a recent review by Consumer Reports found that all of the protein shakes tested had at least one sample containing lead, arsenic, cadmium and mercury [3] A sampling of the three recommended daily servings of a popular Myoplex product by EAS found 16.9 micrograms of arsenic (the safety standard set by U.S. Pharmacopeia (USP) is 15 micrograms) and 5.1 micrograms of cadmium- which is just above the USP limit of 5 micrograms a day. Muscle Milk samples contained all the heavy metals mentioned: lead, arsenic, cadmium and mercury with the daily recommended serving yielding 5.5 micrograms of cadmium (5 micrograms is the safe limit), 13.5 micrograms of lead (10 micrograms is the USP safe limit), and 12.2 micrograms of arsenic. These numbers should not be taken lightly, as heavy metals such as cadmium accumulates in the body and can bring about extensive kidney damage.[4,5,6] Heavy metals also have a tendency to stay in the body and it can take as long as 20 years to eliminate just half of the cadmium it absorbs today. The Consumer Reports investigation notes that cadmium raises special concern because it accumulates in and can damage the kidneys, the same organs that can be damaged by excessive protein consumption.  And it can take 20 years for the body to eliminate even half the cadmium absorbed today.

are protein shakes good for you- a look at the science
The questionable ingredients in protein shakes may be responsible for adverse health outcomes.


Protein Shakes Can Cause Kidney Damage & Possibly Liver Damage


Kidneys be damaged by high levels of heavy metals found in protein shakes. and they may also exacerbate underlying kidney problems.  Many routinely drink upwards of the recommended servings of protein shakes throughout the course of a day by adding extra scoops or by having over three servings. The idea that more is better is especially prevalent among those seeking to build muscular physiques and there are no protein supplements with labels spelling out what the maximum serving sizes should be, that of course would be bad for business. Anyone with diabetes or kidney problems could find themselves facing serious side effects from overdoing their protein intake and shakes make it all the easier to do so. People are not always aware that they have kidney problems or diabetes, so you should always be aware of your health status before consuming them. As a somewhat unnatural product, it isn’t at all surprising that many doctors suspect long term protein shake consumption as a cause of liver dysfunction. I was diagnosed several years ago with a fatty liver and abnormal enzymes. As a lifetime drug free athlete who never drinks and eats a consistently healthy base of foods, it was a bit of a shock and my physician pointed to my protein supplement intake as a possible cause- as it was something he had seen before in other athletes. I got several other opinions from different gastroenterologists and they all concurred that protein shakes might be the causative factor and so reluctantly I stopped taking them. In time, my liver enzymes stabilized again at normal levels, even though I was still taking in the same amount of protein, only this time it was from real foods.


Protein Shakes & Pregnancy- A Controlled Environment Test

protein shakes are not recommended for pregnant women
Protein supplementation is not recommended for pregnant women as it can adversely affect pregnancy outcomes.



One of the main problems with epidemiological studies is that it is almost impossible to target one particular food as being harmful and or responsible for negative health outcomes. We eat such varied diets of so many foods that the potential negative effects of any one food source is hard to pin down unless a group of individuals were forced to consume a very limited set of foods in a controlled environment. That’s one of the reasons foods that we know as being harmful such as trans fats and high fructose corn syrup remain on the market as it is all but impossible to conclusively say that those ingredients are the cause of our currently high rates of obesity and metabolic- related diseases. Protein shakes are no exception- however there is indeed volumes of research that demonstrate the differences between supplemented protein in the form of shakes versus protein from traditional food sources with regard to overall health outcomes in a controlled environment- and that comes from observations made during pregnancy.


Are protein shakes good or bad

Protein is an important dietary component during pregnancy for gestational weight and the required maternal body weight increases. Supplemental protein in the form of protein shakes were thus considered a potentially convenient method of increasing protein intake for mothers on the go or undernourished females. A comprehensive review of all of the studies conducted to assess the effects of a high protein supplementation intake during pregnancy on gestational weight gain, and pregnancy outcomes show that the protein derived from supplemental sources do not exhibit the same effects as protein from traditional food sources.[6,7,8,9,10,11,12,13,14,15,16,17,18,19, 21] In fact data from animal studies and human trials suggest that high-protein supplementation (i.e. supplementation in which the protein provides at least 25% of its total energy content) can adversely affect pregnancy outcomes[20]. That being said, available evidence from a review of over 13 studies involving almost 5,000 women provides no justification for prescribing high-protein nutritional supplements to pregnant women as not only were such supplements found  to lack any potential beneficial effects, but evidence continues to suggest that they may even be harmful.[5] In two trials of 529 women, high-protein supplementation was associated with a significantly increased risk of small-for-gestational-age birth weight even among undernourished mothers.[9,18] In three other trials, involving 966 women, isocaloric protein supplementation was also associated with an increased risk of small-for-gestational-age birth weight.[14,21,22] (Note: Isocaloric protein supplementation refers to a supplement in which the protein content is ’balanced’ and provides less than 25% of its total energy content, but replaces an equivalent amount of energy in the regular diet) It’s an important finding from the most respected clinical authorities in the medical sciences and a significant insight into the fact that supplemented protein is not a natural part of our dietary intake and that it should not be. The Cochrane Group review ends with an advisory for pregnant mothers to avoid protein shakes and supplements- advice that perhaps all of us should heed.


protein shakes can be hard to stop using
Don’t fall for the advertising pressure to use protein shakes as all you need is simple real food.


Protein Shakes & The Advertising Hype


It wasn’t easy stopping the shakes. Everyone else used them and everywhere I went in the gym there were ads with all the top athletes with a shake bottle in their hands. (In later years I learned that few of the athletes endorsing the products ever really took them and I myself have been asked on several occasions to endorse products even given my well known stance against their use). It was hard, and the peer pressure was enormous, but slowly I weaned myself off of the shakes. I thought that perhaps I would see some reduction in my muscle mass a result, but nothing could have been further from the truth. Over the past ten years, I have made better and more consistent gains in strength, muscle mass and conditioning as compared to when I was having protein shakes on a daily basis. It did mean that I had to pay more attention to my diet and plan my meals a bit more, but I credit that transition with being able to naturally maintain a body fat percentage of 7% or less all year round. Not only do I no longer have the stomach upsets that I learned to live with when I drank shakes regularly, but I also feel better and my digestion and energy levels are much better than they were before. Who knew just eating real food could be so beneficial? (Read my article here on how much protein do you really need to build muscle.)

the author protein shake free
Author and natural bodybuilding champion Kevin Richardson has been protein shake free since 1999 and has done much better without it!

In retrospect, I should have stopped earlier. I never used protein shakes before a contest or photoshoot, so why was it logical to go back to using them when I felt and looked my best without them? These products are a testimony to the influence of pervasive marketing and it is hard to escape it when as much as 60% of fitness magazines today are filled with supplement advertisements- most of them being for protein shakes. They also appeal to our modern microwave mentality for quick over quality. It is a fundamentally flawed argument to say that having a protein drink is better than eating junk food as the two both pose potential risks to your health and are well outside the circle of real foods that our bodies are designed to consume. Such ideas of health relativity are akin to saying that it is better to jump from the 19th floor of a building rather than the 20th. Both lead to the same result while the true logical response is to ignore both choices. The other evil bestowed upon us by protein shakes and the like is the idea that we need something outside of ourselves to be healthy. That we have to purchase something to achieve our goals and that we are unable on our own to do great things. Changing your body in a positive way requires sacrifice and convenience does not always factor into the equation. A strong and healthy body comes from years of dedication, commitment, sensible eating and time, but most certainly not from a protein shake.

My back today, no pump and nothing fancy!

They used to call me "Back Man" back in the day and it goes without saying that it's my strong point.

It's a muscle group that's a bit like legs, in that many people don't put that much emphasis on it as it's not a Hollywood muscle like chest, shoulders, abs and arms.

It also, like legs, requires a lot of work and a hard back workout can feel like a leg workout as you should be almost on the floor if you did it right.

I train my back and all muscle groups just once a week with Naturally Intense High Intensity training, so we are talking about a workout that can last about 10 minutes.

But it's 10 minutes of pure and utter hell, and look out for some more videos coming soon from me on back training.

Thanks for tuning in and as always, Excelsior!!! #naturallyintense

#highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #backworkout #naturalbodybuildingtips #backtraining #highintensitytrainingtips #drugfreebodybuilding

120 32

High Intensity Training For Natural Athletes.

For the past thirty plus years I have been training with a system I named Naturally Intense High Intensity Training.

And it helped me go from a 125lb skinny teenager into a successful natural bodybuilder training only THREE TIMES A WEEK with workouts lasting 10, 15 to 20 MINUTES at the most!

It sounds too good to be true but it's not only the cornerstone of my success but also has helped the hundreds of men and women I have trained with it as well over the past three decades.

Most of the popular high intensity training protocols out there were designed for and popularized by enhanced athletes, and they miss by a large mark some important factors that come into play for those who don't use drugs.

I hope it can help you as much as it's helped me and you can see the full video on YouTube by clicking on my bio link- or just look me up there (Kevin Richardson- Naturally Intense)

Thanks for taking the time to look at my work and as always, Excelsior!!! #naturallyintense

#highintensitytraining #hit #highintensityworkout #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #naturalbodybuildingtips #highintensitytrainingtips #drugfreebodybuilding #personaltrainer

124 12

High Intensity Training: Pull Ups & Heavy Dumbbell Rows!

Compound sets are tough!

Going from one exercise to the next for the same muscle group without rest can really tax you!

One of the basic principles of Naturally Intense High Intensity Training is that every workout is different and this is an example of doing just one set going all out.

This was the last exercise for shoulders and back and the pull ups started off easy enough, but started to bite towards the end.

Next it was straight to the 100lb dumbbells for 8 grueling reps of rows.

(I was going to go with the 120lb dumbbells, but @egcitrin in her infinite wisdom suggested that the 100lb ones should be more than enough!)

Still training hard and I hope you are too!!!

Thanks for watching and as always, Excelsior!!! #naturallyintense

#hometraining #homeworkout #homeworkout #roguerack #highintensitytraining #naturalbodybuilder #naturalbodybuilding #fitover40 #naturalbodybuildingvideos #backworkout #pullups #naturalbodybuildingtips #backtraining #highintensitytrainingtips #drugfreebodybuilding

77 17

I Still Get Sore Even After 30+ Years of High Intensity Training!

So the answer to the question as to whether or not I still get sore from my training is:


A resounding yes!

I still get really sore, in fact as I am in pain as I write this as there isn't really a way for my body to adapt to the type of workouts that I do because with Naturally Intense High Intensity Training, every workout is different, so there's never a point where it gets easy!

Thing is, as bad as it gets, it's still something I look forward to as it hurts, but in a good way!

And if you've ever really pushed it and felt the aftermath a day or two after training, you know exactly what I mean!

So keep training hard, know I believe in you and as always, Excelsior!!! #naturallyintense

#musclesoreness #legday #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding #bodybuilding #highintensitytraining #highintensitytrainingtips #gymlife #workout

83 6

Change the Focus: Looking Good Comes From Feeling Good!

Want to know why I train as hard as I do and never miss a workout even though I haven't stepped on stage in a bodybuilding competition in 19 years?

Want to know how I stay on diet 100% without flinching?

The answer is simple.

I do what I do because it FEELS GOOD.

I couldn't care less that my body fat percentage is under 10%.

It's nice, don't get me wrong, but I don't eat thinking I need to stay lean.

Nor do I train thinking that I need to be muscular.

I eat the way I eat because I feel good when I eat that way.

I train the way I train because I feel great when I train that way.

And if I could leave you with just one gem of wisdom towards helping you realize your goals, it would be to stop focusing on the result and instead focus on enjoying the process.

As a natural athlete, realizing your potential often takes years. Not months, years.

And so you have to find a path that sets you up for the long game, and one that also makes you FEEL BETTER in the process.

Forget about the six pack, forget about losing weight, forget about building muscle, and instead focus on what you need to do in order to accomplish those goals.

Because if you do, everything in life just gets better!

That's the "secret" if there ever was one and so focus on the Path, enjoy the Path, know that I believe in you and as always, Excelsior!!! #naturallyintense

#naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #highintensitytraining #drugfreebodybuilding #nodrugs #fitover40 #fitoverforty #naturalbodybuildingforlife #abs #sixpack

154 28

High Intensity T-Bar Rows (Home Gym Style)

Rows are one of the cornerstones of my back development and with variety being an important part of Naturally Intense High Intensity Training, being able to do a variety of rows training at home is critical.

Which is why I love landmine T-Bar Rows.

Back in the day at 5th Avenue gym we would stick a barbell in a corner and do T-Bar rows with an Olympic bar and a triangle grip attachment, and I wish we had landmines back then as this set up is much easier (and you don't destroy the wall!, which we often did back at 5th)

This was my last set and I ended at 225lbs which is fairly conservative, but this exercise has a way of sneaking up on you and the weight feeling a thousand pounds heavier towards the end!!!

For the equipment-minded, t's a @repfitnessequipment landmine attachment on my heavily modified @roguefitness Monster Lite Rack with a Rogue Fitness T-Bar.

Still training, and I hope you are too!!!!

Thanks for watching and as always, Excelsior!!! #naturallyintense

#tbarrows #backtraining #backworkout #roguefitness #repfitness #naturalbodybuilding #naturalbodybuilder #highintensitytraining #highintensitytrainingtips #hometraining #homeworkout #fitover40 #naturalbodybuildingvideos #naturalbodybuildingtraining #naturalbodybuildingtips #naturalbodybuildingmotivation #ryourogue

71 9

Do You Outgrow Muscle Soreness Over Time?

I have trained with Naturally Intense High Intensity Training for the past 33 years and the question I am often asked is do I still get sore after all these years?

It's a great question, and one my clients always raise and in this video I go over my experience over the years with delayed onset muscle soreness and the answer might surprise you!!!

Click on my bio link to find out and see the full video on my YouTube Channel. (If you ever have any issues finding it, send me a DM and I will happily send you a link.

Keep training hard and as always, Excelsior!!! #naturallyintense

#musclesoreness #doms #delayedonsetmusclesoreness #legday #naturalbodybuilding #naturalbodybuilder #naturalbodybuildingvideo #naturalbodybuildingmotivation #naturalbodybuildingtips #drugfreebodybuilding #bodybuilding #highintensitytraining #highintensitytrainingtips #gymlife #workout

85 17

Kevin's Hack To Stay Lean 365 Days A Year!

If you are a natural athlete, you need to be in this for the long haul.

Muscle growth takes time, fat loss takes time and being able to be in a place where you both lean and well muscled, takes time as well.

So you need an approach that will allow you to keep on doing what you need to do for years on end, and this is such an approach.

It's a path based approach, one where the six pack, the weight loss, the muscle increase or the increase in strength happens because you are consistently doing what needs to be done in order to get there.

It's how I have been able to go from where I started at 125lbs at 6feet tall to a competitive natural bodybuilder and I know it will help you as well!

It's all about focusing on the path, not the destination or the reward and what's even better is that over time the Path itself becomes the reward.

Which over time allows you to be consistent enough to really realize your full potential.

So give the Path based approach a try, thanks for tuning in and as always, Excelsior!!! #naturallyintense

#naturalbodybuilder #naturalbodybuilding #naturalbodybuildingvideos #drugfreebodybuilding #absallyear #pathbasedfitness #naturalbodybuildingtips #workouttips #fitover40 #gymlife #workoutmotivation #trainingmotivation #naturalbodybuildingmotivation #fitness #personaltrainer #fitnesscoach

105 16

Related Articles:

How Much Protein Do You Really Need to Build Muscle?


Please note that all material is copyrighted and DMCA Protected and can be reprinted only with the expressed authorization of the author.



Click To Get A Copy Of Kevin’s Free Ebook On The Role Of Exercise In Reducing Abdominal Fat!


Featured everywhere from the Wall Street Journal to CBS News, Kevin Richardson’s Naturally Intense High Intensity Training have helped hundreds lose weight and transform their bodies with his 10 Minute Workouts. One of the top natural bodybuilders of his time, Kevin is also the international fitness consultant for UNICEF and one of the best personal trainers in New York City. Learn more about his award winning personal training services here!



References For Are Protein Shakes Bad For You:

1.Ford ES, Giles WH, Dietz WH (2002). “Prevalence of metabolic syndrome among US adults: findings from the third National Health and Nutrition Examination Survey”. JAMA
2. McMurry MP, Cerqueira MT, Connor SL, and Connor WE. Changes in lipid and lipoprotein levels and body weight in Tarahumara Indians after consumption of an affluent diet [see comments]. N Engl J Med
3. Consumer Reports July 2010
4. Agency for Toxic Substances and Disease Registry (ATSDR). Public Health Statement for Cadmium. Atlanta, GA: U.S. Department of Health and Human Services, 1989.
5. Kramer MS, Kakuma R. Energy and protein intake in pregnancy. Cochrane Database Syst Rev. 2010
6. Atton C, Watney PJM. Selective supplementation in pregnancy: effect on birth weight. Journal of Human Nutrition and Dietetics 1990
Badrawi H, Hassanein MK, Badroui MHH, Wafa YA, Shawky HA, Badrawi N. Pregnancy outcome in obese pregnant mothers. Journal of Perinatal Medicine 1993
7. Adair LS, Pollitt E. Outcome of maternal nutritional supplementation: a comprehensive review of the Bacon Chow Study. American Journal of Clinical Nutrition 1985
8. Briley C, Flanagan NL, Lewis NM. In-home prenatal nutrition intervention increased dietary iron intakes and reduced low birthweight in low-income African-American women. Journal of the American Dietetic Association 2002
9. Campbell Brown M. Protein energy supplements in primigravid women at risk of low birthweight. In:. In: Campbell DM, Gillmer MDG editor(s). Nutrition in pregnancy. Proceedings of the 10th Study Group of the RCOG. London: RCOG, 1983
10. Ceesay SM, Saidykhan S, Prentice AM, Cole TJ, Day KC, Rowland MGM, et al. Effect on birth weight of a community-based supplementation programme for pregnant Gambian women: first year results. Proceedings of the Nutrition Society 1992
11. Ben-Shlomo Y, Holly J, McCarthy A, Savage P, Davies D, Davey Smith G. Prenatal and postnatal milk supplementation and adult insulin-like growth factor I: long-term follow-up of a randomized controlled trial. Cancer Epidemiology, Biomarkers & Prevention 2005
12. Girija A, Geervani P, Rao GN. Influence of dietary supplementation during pregnancy on lactation performance. Journal of Tropical Pediatrics 1984
13. Kardjati S, Kusin JA, De With C. Energy supplementation in the last trimester of pregnancy in East Java: I. Effect on birthweight. British Journal of Obstetrics and Gynaecology 1988
14. Mardones-Santander F, Rosso P, Stekel A, Ahumada E, Llaguno S, Pizzaro F, et al. Effect of a milk-based food supplement on maternal nutritional status and fetal growth in underweight Chilean women. American Journal of Clinical Nutrition 1988
15. Christiansen N, Mora JO, Navarro L, Herrera MG. Effects of nutritional supplementation during pregnancy upon birth weight: the influence of pre-supplementation on diet. Nutrition Reports International 1980
16. Ross SM, Nel E, Naeye RL. Differing effects of low and high bulk maternal dietary supplements during pregnancy. Early Human Development 1985
Jacobson HN. A randomized controlled trial of prenatal nutritional supplementation. Pediatrics 1980
17. Sweeney C, Smith H, Foster JC, Specht J, Kochenour NK, Prater BM. Effects of a nutrition intervention program during pregnancy: maternal data phases 1 and 2. Journal of Nurse Midwifery 1985
18. Wolff S, Legarth J, Vangsgaard K, Toubro S, Astrup A. A randomized trial of the effects of dietary counseling on gestational weight gain and glucose metabolism in obese pregnant women. International Journal of Obesity 2008
19. Viegas OAC, Scott PH, Cole TJ, Mansfield HN, Wharton P, Wharton BA. Dietary protein energy supplementation of pregnant Asian mothers at Sorrento, Birmingham. I. Unselective during second and third trimesters. BMJ 1982
20. Rush D. Effects of changes in protein and calorie intake during pregnancy on the growth of the human fetus. In: Chalmers I, Enkin MW, Keirse MJNC editor(s). Effective care in pregnancy and childbirth. Oxford: Oxford University Press, 1989
21. Badrawi H, Hassanein MK, Badroui MHH, Wafa YA, Shawky HA, Badrawi N. Pregnancy outcome in obese pregnant mothers. Journal of Perinatal Medicine 1993
22. Kramer MS. Energy and protein intake in pregnancy. Cochrane Database Syst Rev. 2000

Kevin Richardson
Kevin Richardsonhttps://www.naturallyintense.net
Featured everywhere from the Wall Street Journal to CBS News, celebrity Personal Trainer NYC and with over 2.6 million readers of his blog, Kevin Richardson is the creator of Naturally Intense High Intensity Training, one of the top lifetime drug free bodybuilders of his time, the first International Fitness & Nutrition Consultant for UNICEF, 2020 and 8 Time Winner of the Best of Manhattan Awards for Personal Training and a world recognized authority on high intensity training. Kevin has helped thousands, from celebrities to CEO's over the past 30 years achieve their fitness goals with his 10 minute high-intensity workouts done just three times a week in conjunction with his holistic nutrition approach. You can learn more about about his diet and training services at www.naturallyintense.net

Most Popular

Share via
Copy link
Powered by Social Snap