Are Protein Shakes Replacing Real Meals for UAE Gym-Goers? Doctors Urge Balance

Protein shakes used to be a niche “gym bag” item for athletes and bodybuilders. Now they’re a daily habit for many UAE gym-goers, including teenagers.

Doctors and dietitians are not saying protein shakes are bad. Their warning is simple: shakes should support your nutrition, not replace it.

When shakes become breakfast, lunch, or dinner too often, you risk building a routine that looks “high protein” but is low in what your body actually needs to train, recover, and stay healthy.

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What research suggests about shakes vs whole-food dieting

The article references research from Deakin University’s Food & Mood Centre comparing two very-low-energy diet approaches: one using supplement shakes/bars and the other using whole foods.

While weight loss can be similar, the outcomes can differ under the surface, including how well lean mass is preserved.

That matters because preserving lean muscle supports metabolism, strength progress, and long-term body composition.

Why meal replacement with shakes can backfire

A protein shake can deliver protein efficiently, but it often falls short on the things real meals provide, including:

• Fibre (for gut health and fullness)
  
  

• Micronutrients (vitamins and minerals)
  
  

• Healthy fats (hormones, brain health, absorption of fat-soluble vitamins)
  
  

• Phytonutrients (beneficial compounds from fruits, veg, herbs)
  
  

If shakes replace meals frequently, gaps add up.

The teen issue: high protein is not automatically healthy

Dietitians are especially concerned about adolescents copying adult gym habits without understanding whether they need extra protein.

Research reviews note that protein intake in children and adolescents is often already two to three times higher than recommendations in developed countries, even without supplements.

 
Medical guidance for families also warns against assuming “high-protein” products are automatically healthy for teens and recommends focusing on balanced intake across meals and snacks.

How much protein do you actually need?

For adults, a commonly cited baseline is 0.8 g of protein per kg of body weight per day.
Active people may benefit from higher targets depending on training volume, age, and goals, but the practical point remains: many people can meet their needs through food.

If you want a starting estimate you can adjust with a coach or dietitian, use GymNation’s Nutrition calculator.

When protein shakes make sense

Used strategically, a shake can be useful:

• After training when you can’t eat a full meal yet
  
  

• When your workday delays meals
  
  

• When appetite is low and you need a convenient boost
  
  

• When your diet is genuinely short on protein
  
  

The best approach is to treat shakes like a tool you use when needed, not a habit you use instead of eating.

A simple “balanced” rule for UAE gym-goers

If you’re tempted to swap meals for shakes, try this instead:

Build most meals around:

• A protein source (eggs, chicken, fish, yoghurt, tofu, legumes)
  
  

• Colour and fibre (vegetables, fruit, beans, whole grains)
  
  

• Healthy fats (nuts, olive oil, avocado)
  
  

Then use a shake only when it solves a real problem.

Training takeaway: protein helps, but strength training is the real multiplier

If your goal is body composition, energy, and a stronger physique, protein matters, but your training stimulus matters more. A consistent strength plan gives your body a reason to keep muscle.

If you want structured strength sessions, see Strength Development classes.

Source: MENAFN

The opinions shared in the blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.