What Exactly Are Build Up Drinks?
Build-up drinks, also known as nutritional shakes or supplemental drinks, are liquid food products designed to provide concentrated calories, protein, and micronutrients like vitamins and minerals. Brands like Ensure and Boost are common examples, available in both ready-to-drink and powder forms. Unlike standard protein shakes, which focus primarily on protein, build-up drinks offer a more balanced profile of macronutrients, including carbohydrates and fats, to support a caloric surplus. They are specifically formulated for individuals who need to increase their nutritional intake due to poor appetite, illness, or a high metabolism.
The Purpose of Nutritional Shakes
Build-up drinks are not 'magic bullets' for instant health, but rather targeted tools for specific nutritional gaps. They serve as a temporary solution when chewing or swallowing is difficult, or when a person cannot physically consume enough solid food. They are often recommended for:
- Elderly adults: To combat involuntary weight loss and muscle wastage (sarcopenia) that can occur with age.
- Individuals recovering from illness or surgery: To help replenish lost nutrients and rebuild strength.
- Those with high metabolic rates: People who struggle to consume enough calories to gain or maintain weight can use these shakes to easily supplement their intake.
- Athletes or bodybuilders: In some cases, a high-calorie shake can aid in a bulking phase to support muscle growth, but this is different from a standard protein shake.
The Pros and Cons of Build Up Drinks
The Potential Benefits
- Convenience: Pre-made and powdered options are quick and easy to consume, especially for those with low energy or mobility issues.
- Targeted Nutrition: Formulations can be tailored for specific health conditions, such as diabetes (e.g., Glucerna).
- Calorie-Dense: High-calorie versions (like Boost Very High Calorie) are effective for gaining weight or preventing unintentional weight loss.
- Fortified Nutrients: Many are fortified with a wide range of essential vitamins and minerals that might be lacking in an otherwise poor diet.
The Potential Risks and Drawbacks
- High Sugar Content: Many commercial drinks have significant amounts of added sugar, which can lead to weight gain, high blood pressure, or other complications if overconsumed. Some brands use artificial sweeteners as an alternative.
- Digestive Issues: Some people, particularly the elderly who may be lactose intolerant, can experience gastrointestinal problems like bloating, gas, or diarrhea from these drinks.
- Not a Replacement for Whole Foods: While fortified, nutritional shakes lack the full spectrum of micronutrients, antioxidants, and fiber found in whole foods. Long-term overreliance can lead to an imbalanced diet.
- Overconsumption of Calories: Healthy individuals who add these drinks to an already balanced diet risk consuming too many calories, leading to unwanted weight gain and related health issues.
- Medication Interactions: The high vitamin and mineral content can interfere with certain medications, such as Vitamin K affecting blood thinners. It's always best to consult a doctor before use.
Build Up Drinks vs. Whole Foods and Protein Shakes
Understanding the differences is key to making an informed choice. Build-up drinks are distinct from both whole foods and simple protein powders.
- Whole Foods: Provide the most complete nutrition, including fiber, antioxidants, and other beneficial compounds not fully replicated in a supplement. They are the best source of nutrients for most people.
- Protein Shakes: Primarily contain a high concentration of protein with minimal carbohydrates and fats, ideal for post-workout muscle repair. They are not designed for caloric surplus unless mixed with other ingredients.
- Build Up Drinks: Are a hybrid, offering balanced macronutrients and high calories. They are not a replacement for full meals but a supplement. Homemade smoothies can be a healthier alternative, allowing control over ingredients like sugar content.
Comparison Table: Commercial vs. Homemade Build-Up Drinks
| Feature | Commercial Build-Up Drinks (e.g., Ensure) | Homemade Build-Up Drinks (Smoothie) |
|---|---|---|
| Convenience | High (Ready-to-drink, shelf-stable) | Lower (Requires preparation and fresh ingredients) |
| Nutritional Control | Limited (Pre-formulated, potential additives) | High (Control over sugar, fiber, and ingredients) |
| Cost | High (Can be expensive per serving) | Generally Lower (Using bulk ingredients) |
| Added Sugar | Often high, especially in flavored versions | Can be minimal or zero, depending on recipe |
| Whole Food Nutrients | Fortified, but lacks full spectrum of whole foods | Uses whole food sources like fruits, veggies, nuts |
| Customization | Low (Limited flavors and formulations) | High (Infinite combinations possible) |
How to Choose and Use Build Up Drinks Wisely
- Consult a Professional: Always speak with a doctor or registered dietitian before starting any nutritional supplement, especially if you have a health condition like diabetes or kidney disease.
- Read the Label: Pay close attention to the nutrition facts. Look for products with low added sugar or those formulated for specific conditions. Ensure the protein source is suitable for any dietary restrictions, like lactose intolerance.
- Supplement, Don't Replace: For most users, these drinks should act as a supplement between meals, not a complete replacement. Relying solely on them can lead to an inferior nutritional profile compared to a diet of whole foods.
- Consider Homemade Alternatives: If cost or added sugar is a concern, a homemade shake using whole milk, yogurt, fruits, nuts, and protein powder can offer a healthier, more controlled option.
- Monitor Your Intake: Keep track of your total caloric intake to avoid unintentional weight gain if that isn't your goal.
Conclusion
For those with a compromised appetite or specific health needs, build-up drinks can be a very good and necessary tool to ensure adequate nutrition and prevent weight loss. However, they are not a one-size-fits-all solution and come with significant downsides, such as high sugar and lower quality nutrients compared to whole foods. The best approach is to use them with purpose, under professional guidance, and as a supplement to, rather than a replacement for, a healthy diet. For healthy individuals, the focus should remain on consuming a variety of nutrient-dense whole foods rather than relying on fortified shakes.
To learn more about the distinction between supplemental drinks and whole foods, you can read more on the topic from authoritative health sources. For example, a detailed analysis can be found on the Harvard Health website, which offers guidance on navigating nutritional supplements: Supplemental nutrition drinks: help or hype? - Harvard Health.
