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There is a silent ritual that is repeated every afternoon in gyms. Sudaded hands open the backpack compartment, they take out a boat with bright letters – vain, chocolate, cookies & cream -, they pour it into a Shakerthey stir hard and drink almost devotion. It is the protein milkshake, faithful companion of those who seek performance, muscle or simply the feeling of having fulfilled. The scene has become as common as mid -morning coffee or avocado toast. The powdered protein has gone from the industrial sacks of bodybuilders to the shelves of the supermarket, to the shop of the purchase of office workers, students and parents in a hurry. His promise is tempting: strength, health, body. Its form, practical. But … Is it really necessary for everyone? Is it helping us or, without realizing it, we are becoming dependent on this sweet taste dust and fast promises? To understand it, we have spoken with three nutritionists who know their benefits well as their risks. Because behind each milkshake, there is more than protein: there are decisions, habits and sometimes, a desperate desire to control the body. Powder protein: Miracle tool? Saray López, Nutritionist and personal coach, has been decisive: “I am totally in favor of its use, except intolerances, because it has no contraindications and can help reach daily protein requirements.” Instead, Jesús Guardioladietitian-nutritionist, has offered a more nuanced vision: “If we carry a balanced diet, we will not need any type of protein supplement to meet our needs.” His approach focuses on preventing supplementation from replacing a real diet. For its part, Nuria Estevesclinical nutritionist, goes beyond the functional and enters the symbolic: “It is not a priority in our food as we are sometimes tried to sell.” For her, the problem is how it is positioned in the market: as a kind of mandatory superfood, when in reality its utility is limited and very contextual. Is it for everyone? The three experts have agreed that dust protein can be beneficial in certain clinical or personal contexts. Saray López has accurately detailed it: people with eating disorders, older adults with chewing difficulties, cancer patients or sarcopenia, people in the stage of muscle gain or even workers who eat in front of the computer. In addition, Guardiola has highlighted its value as a “motivator” post -entry: taking the shake as a small reward can help create adherence to training. Now, who should avoid them? The Esteves nutritionist is overwhelming: “It can be a risk in people who do not have a good relationship with food, or who use it as a complete food substitute. We no longer talk about health, but about anxiety, rigidity and fear.” For his part, Jesús Guardiola has added people with renal pathologies to the list, who must have strict control over their protein intake. The dependence of the supplements. According to Nuria Esteves, there is a growing trend towards the use of supplements as part of the “fitness pack”: “The idea has spread that without supplements we are not doing well. And that can feed the obsession with the perfect body.” Jesús Guardiola also perceives this agency in practice: “Many people prioritize the shake before real food. But if you don’t have a structured diet, taking a shake will not do anything.” For him, order matters: first food, then – if necessary – the supplement. More is not better. The rise of powdered protein consumption has brought with it a series of errors. One of the most common, according to the three experts, is to take more protein than necessary, under the false belief that the more consummated, the better the results will be. However, the body has an absorption limit, and excess – beyond not providing benefits – can move other important nutrients. For his part, Jesús Guardiola has pointed out an especially common error: to think that, because it is a “fitness” product, it does not fat. “People believe that a protein smoothie have no calories or have very few, and it is not. It is one more food and provides energy, like any other, ”he has warned. It is also frequent risk behavior ”. Are all proteins the same? Spoiler: no. Not all powder proteins work the same. Jesús Guardiola He has clarified that we must individualize: “You cannot recommend one for all. It depends on the person, their tolerance and the moment of the day.” López has recommended serum protein (Whey) if there are no intolerances, due to its most complete amino acid profile. Casein, slow absorption, can be useful before sleeping. And vegetable proteins, such as pea or rice, are good options for vegans, provided they are well formulated. Besides, Esteves He has added an essential criterion: bioavailability and digestive tolerance. It is not just about taking protein, but how it processes it and absorbs the body. And the label? If you are among the options to start taking it, the three have agreed that it is important to read before mixing. Search for complete proteins, verify the real proportion of protein (at least 70-80%), avoid excessive artificial sweeteners and make sure the brand is reliable. Saray López has alerted about a hoax that many brands use: “Some trapped the aminogram by adding loose amino acids to lower the cost. That increases the nitrogen value, but not its nutritional value.” Neither bad nor miraculous. Nor is it essential. It can be useful if used with criteria, but does not replace a varied, adapted and healthy diet. As Nuria Esteves summarized: “The focus should always go towards a diet that respects and adapts to the context of each person.” Image | Pixahive Xataka | The “natural” alternative to Ozempic sounds very good and much cheaper than the medicine. The problem is to take it seriously