Protein is one of those vital nutrients required by our body. As per protein shakes are concerned, they contain protein as the key ingredient. In the recent times, people are depending more on protein shakes to fulfill the protein demand of their body. It's highly popular among people who are into regular exercise, athletics and other types of physical activities. However, there are certain things which should be analyzed before making protein shakes a part of your diet regimen. Let's consider the pros and cons of protein shakes and then find out if they are actually healthy or not.
Protein Shakes: An Overview
Since the larger portion of the drink comprises protein, it helps in sufficing the daily protein requirement of the body. Proteins provide the energy necessary for working out and restoring gylcogen in muscles. It helps in repairing damage in muscles and generating new muscles. Apart from this, protein shakes are also included in a weight loss diet regimen. This is because overweight people need to supplement their calorie requirement majorly with proteins.
The main components of protein shakes are whey protein, soy, egg albumen, casein, and protein isolates. Other nutrients like vitamins, minerals, amino acids, cofactors, and several types of macro and micro nutrients are also present in protein shakes. In addition, presence of healthy carbs and fats in balanced proportion help in gaining energy and stamina while working out. Protein powders containing blend of fruits are also available in the market. Soy proteins and organic whey proteins have antioxidant properties and they are capable of reducing LDL cholesterol and extra fat. All these properties make protein shakes a wonderful dietary supplement.
Everything in excess is not healthy. Consumption of protein shakes in large quantity elevates uric acid levels and leads to formation of kidney stones and gallstones. Since protein shakes are rich in calcium, deposition of calcium can take place in bones. Those who are dependent only on protein shakes in their meals and tend to neglect other food items, become vulnerable to mineral deficiency, diabetes mellitus and high ketone levels inside the body. Dehydration is another side effect of consumption of large doses of protein shakes and it happens because the urine becomes highly concentrated. Protein powders and shakes containing milk might cause digestion problems to those who are lactose intolerant and have weak metabolic machinery. These were some of the bad effects of having too much protein shakes. Read the following content to get the final answer.
After studying the aforementioned content, you can conclude that protein shakes are healthy only when you take them in moderation. To be precise the health benefits are actually experienced after supplementing the protein rich drinks with other nutritious foods. A healthy adult requires 0.75 g of protein per kilogram of body weight daily while athletes and body builders need 1.4 to 2 g of protein per kilogram of body weight daily. Thus, the quantity you consume everyday should not exceed this value no matter for what reason you are having the drink. Once glass daily is absolutely fine for all. Technically, you are receiving protein exclusively from one glass of protein shake (low in calories) which is a way healthier than receiving only a meager amount from calorie rich foods. However, do not have protein shakes if you are suffering from any kind of renal disorders.
Take advice from your dietician and fitness trainer in order to decide how much is safe for you. Also check the ingredients and make sure you choose the right composition for yourself. You can also prepare smoothies at home by mixing protein powders with fruits. So have it everyday to stay fit and energetic.