Protein shakes are proven to help during strength training; they can help build muscle, improve macros, and improve your cardio outcomes.
But some gym-goers and fitness freaks may consume protein shakes without learning about their potential adverse effects. Protein shakes help maintain lean body mass and boost one’s energy levels before and after a workout.
In this blog, we talk about everything you should know about protein shakes to help you limit your consumption and minimize any harmful consequences.
Protein Powder—A Brief Overview
Protein is a chemical compound made of amino acids. The human body requires amino acids for oxygen circulation and immune system operations. Medical experts say that there are twenty types of amino acids, and our body can produce only nine of them.
While you can get essential amino acids from food and drinks, strength trainers may need a boost to keep up with their body’s higher energy requirements.
Protein Levels—When to Stop?
According to the experts, you need around 1.6 to 2.2 grams of protein per kilogram bodyweight and a lower protein level can induce hunger spasms. However, it doesn’t mean you should consume a dozen eggs or chicken breasts per week to maintain adequate protein levels. This is when you may choose a healthy protein shake. Here’s how to do it:
Assess Your Body’s Unique Needs
Protein shakes can be used as a weight loss supplement or strength training energy booster. You must assess your needs before choosing a protein shake product. Whey-based protein shakes stimulate muscle production, whereas plant-based or vegan protein is good for losing weight.
Pay Attention to Organic Products
Protein shakes may contain harmful substances like GMOs and chemicals. They can alter your hormonal levels, which is why you must try to choose an organic product. We also recommend you test a product for a few days before buying a big tub. You don’t want to end up with a kilo of protein powder that doesn’t suit your metabolism and dietary requirements.
Don’t Use Protein Shakes as a Diet Supplement
No matter how much lean muscle and energy you have, your protein shake should never be an alternative to a healthy, balanced diet. A protein-only or protein-rich diet is good for strength trainers, but anything in excess is harmful.
Moreover, you should check a protein shake powder for basic dietary restrictions like lactose, nut, gluten, and wheat components. Glucose-intolerant individuals must avoid powder made of wheat or barley. Whereas vegan people must avoid using cow milk-based protein shakes.
Don’t Overdo the Consumption
Your protein shake consumption shouldn’t exceed 24 grams of protein per serving. Excess protein shake consumption can harm your kidneys. You should also avoid drinking protein shakes with high sugar and sucrose content.
More Things to Remember When Consuming Protein Shakes
Here are a few more points you should remember before consuming a protein shake:
- Make sure that your product doesn’t have added sugars, as it can alter your body’s carb levels.
- Don’t eat protein shake powder, as it can cause renal problems.
- Protein shake consumption can worsen the health of people suffering from gout.
- Protein shake consumption may be harmful to women as it can alter hormone production.
- Heart patients must consult with their doctors before consuming any external protein source
- Maintain a healthy, balanced diet along with your protein shake to fulfill your body’s regular nutritional requirements.
You can choose from protein concentrates, isolates, and hydro-isolates. Combining the three on proportionate levels can improve your body’s resilience and metabolism ability.
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