Protein shake is one of the most common fitness supplements. When used the right way, it prevents weight gain and cuts calories. Protein shakes help achieve a person’s dietary goals. It also increases muscle mass and decreases stored fats in the body. Because it doubles as a supplement, protein shakes provide important nutrients the body needs to stay healthy.
But too much of a good thing can be bad for the health. That includes fitness staples like protein shakes. In today’s post, we are looking deeper into the negative effects of excessive protein shake consumption.
Some people depend too much on protein shakes to stay fit, they forget that it’s only a small part of a healthy diet. Taking protein shakes is not enough to get all the nutrition you need to stay fit. It should not be used as a substitute for a full meal. It’s designed to increase a person’s consumption of high-quality protein. Yes, a protein shake is classified as a dietary supplement but it does not offer all the nutrition that whole food sources offer. What’s more, whole foods are less processed. They contain more nutrients and fewer preservatives. So they will always be superior to protein shakes. Over time, excessive consumption of protein shakes could lead to nutritional deficiencies.
It’s Less Filling
Satiation refers to the feeling of fullness and satisfaction after consuming food or drinks. Normally, nutrient-rich foods are the most filling. They also rank the lowest in calories. Now, protein is considered as more filling than fats or carbohydrates. But this does not include liquid proteins.
A study published in 2012 on the Obesity journal said the process of chewing foods contributes to the level of satisfaction and satiety among participants who joined the research. Chewing protein also minimizes the likelihood of consuming more calories. The same study said that participants who chewed protein instead of drinking them consumed less than 20% fewer calories. If you are not satisfied with a meal, you tend to eat more. This leads to overeating and weight gain.
Most foods rich in protein are low in calories. Liquid protein is an exception. To improve the taste, protein shakes are laden with preservatives, sweeteners and other food additives. All these contributes to the overall calorie content of the product. If you go beyond the recommended amount of protein shakes, you will still gain weight. This basically defeats the purpose of protein shakes.
Apart from being less filling and less nutritious, protein shakes are very high in sugar. Sugar contributes to faster aging and obesity. It also weakens the immune system and raises insulin levels. So never take protein shakes to replace a meal. You end up taking in more calories.
Contains Too Much Protein
Protein shakes contain more protein than the body needs. In a report published on the Physicians Committee for Responsible Medicine, Americans consume twice the amount of protein they need. By drinking more protein shake, you take in even more protein.
Too much protein increases the risk of gastrointestinal problems. It also leads to kidney diseases and osteoporosis.