A Closer Look at the Ingredients
Before we determine if Up and Go is healthy, we must break down what's actually in it. The most common varieties, including the 'Protein Energize' flavor, contain a blend of ingredients designed for function and taste. The ingredients for a vanilla Protein Energize flavor typically include water, skim milk powder, and soy protein, which provide the bulk of the protein. The product also contains multiple sources of sugar, including cane sugar, maltodextrin (wheat, corn), and fructose, which contribute significantly to its overall sweetness and energy content.
To achieve its desired texture and shelf-stability, the drinks rely on additives. These include vegetable gums such as carrageenan (407) and carboxymethylcellulose (466), both of which have been linked to potential gut inflammation in some studies. Additionally, the shake contains vegetable oils (sunflower, canola) and various flavors to enhance the taste.
To boost its nutritional profile, Up and Go is fortified with a range of vitamins and minerals. These include Vitamin A, B-group vitamins (B1, B2, B3, B6, B12), Vitamin C, Vitamin D, calcium, and phosphorus. While the added fortification is a positive, it is important to remember that these are synthetic additions and may not be absorbed by the body in the same way as nutrients from whole foods. The inclusion of these fortified nutrients helps the product achieve its high health star rating, a system that has been criticized for being potentially misleading for ultra-processed foods.
The Verdict: Weighing the Nutritional Pros and Cons
The healthfulness of Up and Go is not a simple yes or no, but rather depends on context and how it fits into your overall diet. It offers both benefits and drawbacks that consumers should consider.
The Pros: Convenience with a Nutritional Boost
- High Protein Content: The Protein Energize variety provides a significant protein boost, with around 17.7 grams per 250ml serving. Protein is crucial for satiety and muscle maintenance. For busy individuals, a protein hit on the go is undeniably convenient.
- Fortified Nutrients: The addition of 11 essential vitamins and minerals, including calcium, provides a nutritional safety net for those who might skip breakfast entirely. The calcium content, in particular, is noted to be quite high.
- Low GI Energy: With a low Glycaemic Index, Up and Go is designed to provide a more sustained release of energy, which helps avoid rapid blood sugar spikes and crashes.
- Better than Nothing: A dietitian noted that for people who are time-poor or struggle with morning meals, grabbing an Up and Go is better than skipping breakfast altogether, which is linked to lower energy levels and reduced concentration.
The Cons: Added Sugars and Additives
- Ultra-Processed Ingredients: A major critique is its classification as an ultra-processed food. It relies heavily on refined ingredients like maltodextrin and vegetable gums rather than whole foods. Nutritionists argue that real, unprocessed food offers superior nutrition.
- High Sugar Content: Despite having a lower sugar-per-100ml than some soft drinks, a 250ml serve of Protein Energize still contains a high level of total sugars (16.6g per serve), which can quickly add up. The inclusion of multiple added sugars is a concern for those watching their intake.
- Additives Concerns: The presence of additives like carrageenan and carboxymethylcellulose has raised alarm bells for some health experts due to potential links with gut health issues. For individuals with sensitive digestive systems, these ingredients could cause problems.
- Low Satiety: Despite the protein content, some consumers may find that Up and Go is not very filling and leaves them feeling hungry again soon after consumption. It lacks the bulk and whole-food fiber of a traditional meal.
Up and Go vs. Whole Food Alternatives
A comparison highlights the trade-offs between convenience and nutritional quality.
| Feature | Up and Go Protein Energize | Homemade High-Protein Smoothie |
|---|---|---|
| Convenience | Extremely high; grab and go. | Requires preparation time. |
| Processing Level | Ultra-processed; many refined ingredients. | Minimally processed; made with whole foods. |
| Protein Source | Soy protein and skim milk powder. | Whey, plant protein powder, Greek yogurt, or nuts. |
| Primary Sweetener | Cane sugar, fructose, maltodextrin. | Natural sweetness from fruit (e.g., bananas, berries). |
| Satiety/Fullness | Lower; may not keep you full long. | Higher; customizable with oats, seeds, nut butter. |
| Fiber Content | 2.6g per 250ml serve (lower than original). | High; customizable with oats, chia seeds, flaxseed. |
| Additives | Contains vegetable gums and other emulsifiers. | Typically free of artificial additives. |
The Role in a Balanced Diet
For individuals with specific goals, Up and Go can play a defined role but should not be relied upon as a staple.
For Weight Loss
Protein shakes are not a magic solution for weight loss; a calorie deficit is the primary driver. The higher protein content in Up and Go Energize can aid satiety, helping to reduce cravings. However, since it is not very filling, it is better used as a supplement or a snack, not a complete meal replacement. A whole-food breakfast like oats would offer more sustained fullness and superior nutrition for a similar energy count.
For Muscle Gain and Recovery
The 17.7g of protein in the Energize version can be a decent post-workout protein source to aid muscle recovery. Its convenience makes it an easy grab after a gym session when a whole food meal is not immediately available. It is important to remember, however, that overall daily protein intake from a variety of sources is what truly matters for muscle growth and maintenance.
For On-the-Go Convenience
As a last resort on a hectic morning, an Up and Go is a better option than skipping a meal entirely. It provides a much-needed energy source, along with vitamins and minerals, to fuel the start of your day. However, it is important to treat it as a 'sometimes food' rather than a daily habit, and to prioritize whole food meals whenever possible.
Making a Smarter Choice
To make an informed decision, consider these points:
- Read the Label: Scrutinize the ingredients and nutritional panel, focusing on the sources of protein, type of sugars, and any additives.
- Assess Your Needs: Determine if you need the extreme convenience. If you have time, a homemade smoothie or traditional breakfast offers more whole-food goodness.
- Evaluate Your Goals: If your goal is weight loss, focus on overall calorie intake and nutrient density, where whole foods often provide more bang for your buck. For a quick protein boost, Up and Go Energize is effective but should be paired with other foods for a complete meal.
- Look for Alternatives: Explore healthier, less processed alternatives, such as low-sugar protein powders, Greek yogurt, or overnight oats.
- Consult a Professional: For specific dietary concerns, consult a dietitian or nutritionist to help you navigate your options.
Conclusion: Is up and go protein actually healthy?
The answer to whether is up and go protein actually healthy is not black and white. From a convenience perspective, it is a pragmatic solution for a quick, fortified energy boost, especially for those who would otherwise skip breakfast. The Protein Energize version provides a high level of protein along with essential vitamins and minerals. However, its status as an ultra-processed food with multiple added sugars and certain additives like carrageenan makes it a less ideal choice for regular, daily consumption compared to whole food alternatives. Ultimately, while it can be a useful tool in specific situations, a varied diet rich in whole foods remains the gold standard for long-term health.
For more information on what to look for in protein shakes and powders, see this resource from a reputable source: Harvard Health on The hidden dangers of protein powders.
