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Nutrition

Think twice before having too many protein shakes
Nutrition

Think twice before having too many protein shakes

By Kiwilimón - 2019-03-19T10:33:01.906281Z
Protein shakes are drinks made mainly with protein powder and water, although they often include other ingredients as well. Currently, the popularity of these shakes or smoothies as dietary supplements has been increasing, as they can be great allies for achieving specific goals regarding weight and muscle development.

However, not everything is perfect. Frequent consumption (or in certain cases) of these drinks can be counterproductive for some organs in your body. Before you take your fourth protein shake of the week, we recommend continuing to read.

Benefits of drinking protein shakes

The use of these proteins is associated with weight loss and muscle mass increase, and while it may seem that their effectiveness is the same for men and women, it is higher in younger individuals and not as effective in older adults or when your body has liver or kidney issues.

Shakes can also be consumed by people who do not meet the daily recommended intake of proteins, such as vegans or vegetarians. However, there are also disadvantages of consuming protein shakes, which can seriously affect health.

Disadvantages of consuming protein shakes

These types of products may contain heavy metals such as lead, arsenic, cadmium, and mercury; bisphenol-A (used to make plastics), pesticides, or other contaminants related to cancer and other diseases.

On the other hand, dairy-based shakes may cause gastrointestinal discomfort in individuals with allergies or lactose intolerance, in addition to having a high sugar and calorie content.

After the supposed benefit these shakes offer to athletes seeking faster muscle recovery after exercising became popular, research showed that protein shakes do not provide better recovery or a significant reduction in muscle damage.

Some other things that happen when you drink protein shakes are: 
  • Bad breath
  • Constipation
  • Dehydration
  • Kidney damage
  • Calcium loss
Is it advisable to drink protein shakes?

Chemical-free protein shakes can benefit some individuals, but they should be consumed according to each person's needs, so it is recommended to be under the supervision of a specialist. Remember that the type of diet required by a 35-year-old who exercises is not the same as that of an older person who leads a sedentary life. Ideally,
a nutrition specialist should indicate what the appropriate portions of protein, fat, and carbohydrates are according to your needs.

A recent study indicates that if you are a person who engages in physical activity for at least more than an hour, protein intake could vary between approximately 0.8 grams per kilogram of body weight per day, which would actually amount to 54 grams for a person weighing 68 kilos.

Additionally, remember that following this trend of replacing breakfast with protein smoothies and some frozen fruits, and even with extra portions of cereals, should not be a daily consumption, as having an excessive intake of powders that represent more than 35% of daily calories or more can cause discomforts such as nausea, cramps, fatigue, headaches, and bloating. In fact, some experts have mentioned in recent studies that one of the disadvantages of consuming too much protein is that it can overwork your kidneys, which could worsen your situation if you have existing kidney complications.

Some additional disadvantages of consuming too much protein are that it can increase calcium excretion, leading to considerable bone weakening or dehydration.

If you are looking to include more protein in your diet, a simpler option is to include it in your weekly menu in its natural state by consuming fish, chicken, eggs, lean meat, nuts, seeds, low-fat dairy products (yogurt, milk, cheese)
and legumes such as lentils,