I love making a delicious daily protein shake, don’t you? If you do, then you’ll want to make sure you know the do’s and don’ts as well. Healthy living includes consuming the right amount of protein-rich foods too.
I’ll bet you really didn’t think about how they can also sabotage all your efforts for healthy living as well.
Protein Shake Stats
We all love a good protein shake and not only because they are so good but because they are good for us too!
In addition, folks who work out need the protein. Mainly, in order to recover from muscle soreness and significantly increase muscle mass.
More importantly, as of the past few years, fitness enthusiasts and athletes drink them more so now than ever before.
In fact, the global whey protein market is experiencing a significant growth spurt.
According to statistics, whey protein reaches an approximate volume of 4.2 Million Metric Tons in the year 2018.
Nowadays, typical protein shakes referred to as “life-stylized” have become a supermarket staple, especially for young adults.
Protein – A Lifestyle Choice?
With its increasing popularity in the fitness community, this comes with numerous misconceptions about how to consume it properly.
Without realizing it, consumers ingest way too much and don’t even realize they are over-consuming.
Below, you’ll find some of the protein shake healthy living mistakes folks make and what you can do about it.
Consuming too much protein is not only unhealthy but can sabotage your weight loss plans too.
It’s best to consult a professional who knows your diet and physique. As you know, before altering your diet in any way, be sure and check with a professional in the industry.
Let’s dig into the 5 Protein Shake mistakes below.
1. Drinking Protein Shakes To Replace A Whole Meal
Dependency is one of the main risks of the protein shake diet. Protein shakes should not be your only food source. Also, be sure to check with a physician before altering your diet.
While these shakes and other high protein can extend the feeling of fullness, solely consuming it will deprive you of other macro and micronutrients that your body needs.
You can also choose from a variety of vegan protein powders as well as hemp protein, brown rice protein, soy protein, or organic protein.
Protein supports and provides essential nutrients to our bodies especially for our bones, skin, and muscles. It also creates hormones and enzymes and helps metabolize much-needed vitamins.
Ideally, drinking a protein shake should not replace a healthy diet and is not conducive to healthy living.
Personally, I enjoy drinking protein smoothies and try to include them several times a week in my diet. They are never purely a meal substitute. I always make sure to include a wide array of foods rich in diverse nutrients.
2. Drinking Shakes After Meals
As previously discussed, consuming shakes in replacement of your meals does not promote healthy living.
Since it should be a part of your meals, you should drink them in between or during meals.
If you decide to drink them after meals, they can add unneeded calories resulting in weight gain.
If you are working out, drink shakes any time up to two hours after your workout. This is the ideal timeframe for building muscle mass as well.
Be sure and do the research as to what types of protein to consume as well.
3. Consuming Too Much Protein
How much protein do you need? Good question! According to the US Food and Nutrition Board guidelines, an average adult needs 0.8 g of protein per kilogram bodyweight.
However, drinking too much of it or more than what your body needs can lead to the following:
- Acne – Some protein powders have different types of bioactive peptides and hormones that can increase sebum, causing breakouts.
- Indigestion Problems – Whey milk – one of the sources of a compound named lactoferrin that can increase adult gut flora risks causing an upset stomach.
- Increase in Insulin Levels – While protein powders can lower blood pressure, recent studies show that it may trigger an increase in glucose levels, especially for overweight individuals.
Last year, I started the Keto diet and lost over 50 pounds so far! While I’m enjoying the benefits of the Keto diet, I always must watch my protein intake and make sure it’s not too high.
You can also risk such unpleasant side effects from consuming too much protein such as weight gain, bad breath, constipation, diarrhea, dehydration, kidney damage, heart disease, calcium loss, and an increased risk of cancer too.
4. Adding Additional Ingredients To Your Shake
Many people mix protein powders with other additional ingredients. Some of them are beneficial, like creatine supplements.
However, other ingredients can reduce the advantages of protein shakes, depending on the reasons why you’re consuming protein shakes in the first place.
For instance, if you are planning to increase muscle mass, then avoid adding butter, nuts, berries in the protein shake. Instead, use low-sugar ingredients or plainly consume the protein shake.
5. Are Protein Powders 100% Safe?
The Harvard Medical School reported that there are recent studies that discovered 130 different types of toxins in many protein powders products.
A nonprofit group named Clean Label Project started this research, and eventually, many other research groups started to dig the truth behind the discovered toxins in the protein powdered brands.
Out of the said 130 toxins, the following are mostly present in most of the protein powders with significant quantities:
- Lead (excreted in urine and feces)
- Arsenic (used to manufacture pesticides)
- Cadmium (used in making electroplating, vapor lamps, storage batteries, solders)
- Mercury (used by chemical workers, hygienists and dental assistants)
- BPA or bisphenol-A (found in many hard plastics)
How detrimental are these toxins?
Below, you’ll find some of the side effects but, there are many more!
- Lead poisoning may lead to high blood pressure, peripheral neuropathy, anemia, reproductive organ dysfunctionality, encephalopathy, or brain damage in adults.
- Arsenic poisoning may lead to neurological (related to the brain) symptoms, gastrointestinal symptoms (related to stomach and intestines), and skin problems.
- Severe inorganic arsenic poisoning may cause chronic disorders such as hemolysis or breakdown of the hemoglobin of red blood cells.
- Ventricular arrhythmias or irregular heart rhythms, heart problems and many more.
- Cadmium poisoning mainly damages the lungs and kidneys, such as dyspnea or breathlessness, emphysema or progressive lung dysfunction.
- Mercury poisoning, like the heavy metals lead, arsenic, and cadmium, may affect the skin, kidneys, lungs, and brain.
- BPA or bisphenol-A may negatively affect the brain development of fetuses, infants, and children. It may lead to asthma, heart disease, type 2 diabetes, and breast and prostate cancer.
Clean Label Project Research
According to Clean Label Project’s research, some protein powders have up to 25 times BPA than the allowed limit of it. Always do the research before purchasing!
How could the protein powders have many contaminants? We should always worry about the number of toxins in protein powders.
The Clean Label Project claimed that these toxins came from contaminated soil and absorbed by the plants and then processed into protein powders.
Timing is essential, but not as important as the daily consumption of protein shakes.
It’s a good idea to be more concerned about the mandatory daily protein intake rather than thinking about when to consume it.
More importantly, remember that protein powders deliver more protein making them denser.
Improper consumption can lead to nutritional imbalance which is in contrary to the healthy living we seek.
Always remember to consume protein from healthy sources like whole foods, eggs, soy products, or meat.
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Don’t forget to read Healthy Smoothies Are Good For You And Delicious Too!
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