Here’s Why You Should & Should Not Consume Protein Shakes
They’re loaded with protein!
Protein shakes are what they sound like.
They are shakes or drinks that provide amino acids which are the building blocks of protein.
They are considered to be a dietary supplement which are products that contain a dietary ingredient.
Since these are supplements, they should supplement your main diet and not replace it. However, there are some instances in which it would be okay to do just that.
Pros of Protein Shakes
They provide high-quality protein in a shake.
This is a no-brainer as it’s literally in the name. The main reason people consume protein shakes is to get additional protein which people who regularly workout need.
But why is protein important?
Protein helps promote muscle repair and speeds up recovery of damaged muscles. Consuming adequate protein helps build muscle as protein is an essential macronutrient.
When you workout, micro-tears are formed in the muscle and to repair these tears, protein is needed. With the repair of these muscles, the muscle turns out bigger and stronger than before which is essential for building muscle.
Eating protein after a workout is one of the best things you can do to minimize the risk of injury, inflammation, and to help your body recover faster.
Sure, there are so many other sources of protein such as eggs, fish, seafood, etc. but consuming protein shakes is an excellent way to consume adequate high-quality protein.
For a 130-lb woman who wants to gain muscle mass, she should consume 71–100 grams of protein and for a 150-lb man, it’s around 82–116 grams of protein.
Most protein shakes offer around 25 grams of protein while others are much higher. On the other hand, eggs provide 6 grams of protein. As you can see, protein shakes provide so much protein in just one bottle.
They help boost metabolism and promote weight loss.
Many people who consume protein shakes instead of their regular meal are able to take advantage of having a boosted metabolism while also helping with weight loss.
I wouldn’t recommend skipping a meal in favor of a protein shake but if you are someone who wants to lose weight or achieve a higher metabolism to shed off some extra fat, this is a great way to do this.
Your body has to work up to 30% harder to break down protein than for fats and carbohydrates. This has the added benefit of boosting your metabolism, which means you will burn more calories at rest and when your body is trying to break down this protein.
Because more calories are getting burned, this significantly increases the chances that this will translate to weight loss.
Protein has also been shown to increase feelings of fullness and it does this by reducing the level of the hunger hormone called ghrelin.
This helps prevent you from eating any more which helps limit the extra amount of calories going in your body. Because most protein shakes have added vitamins and minerals, they help contribute to our body’s daily nutrient needs.
Cons of Protein Shakes
Too much of it can be bad for you.
Many people fall into the false notion that since protein shakes have protein along with other nutrients that can help meet your nutrient needs, people tend to start replacing meals with these shakes.
While protein shakes are suppose to be used as a way to get more protein alongside with a regular diet, replacing a meal with a protein shake can be used to lose weight and boost metabolism over the long run.
People that exercise a lot or need a lot more protein to achieve their fitness goals are the ones that may need more than one protein shake a day. For most people however, one protein shake a day is enough.
Protein shakes can be high in added sugar and calories so consuming excess can have the opposite effect of your fitness goals.
If used incorrectly, it can lead to weight gain.
Some people regularly consume protein shakes that don’t really correspond to their fitness goals. This in turn can lead to excessive protein intake which contributes to more calories and weight gain.
Most protein shakes are high in calories with many between 100–200 calories per shake. Even if you are working out regularly, consuming too many of these will eventually lead to weight gain.
You need to be sure you are getting enough exercise in to be able to justify that added protein and added calories.
Additionally, excessive protein intake has been shown to increase the risk of kidney stones while also harming your bones, liver, and other organs.
Takeaways
Workouts and especially heavy exercise that are aimed at building muscle should always be supplemented with protein. When the body has adequate protein, then it is able to repair these muscles while at the same time promoting the growth of new and stronger muscle.
Previously, people would consume a ton of egg whites and other food that were high in protein to ensure that their bodies had enough protein. Now that these protein shakes provide adequate high-quality protein in a bottle, people are able to focus more on their fitness goals while also being secure on the diet side.
There are pros and cons of everything and with protein shakes, make sure to drink it based on your own preferences and fitness goals. Always make sure to check the nutrition label to see if it is in line with what your body needs and how much of it needs.
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