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
Health Benefits
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.
Side Effects
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.
The Conclusion...
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.
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