Protein shakes are part of the diet of many people. It is not that they are bad in themselves, but taken in excess or without control, they can cause the opposite effect to what was intended.
Unfortunately, today diets and professional practice are heavily influenced by marketing and the need to sell, or fashions. Something becomes a trend and everyone uses it, but it does not produce the same benefits for everyone.
The Protein shakes they are one of the most popular food supplements. There are people who use them as substitutes for a meal, to lose weight, and others to gain muscle after strenuous exercise.
But as our colleague Andrea Núñez-Torron Stock tells us in Business Insider, if they are not controlled they can become fat and consume an excess of empty calories, among other problems.
Protein shakes are used for different purposes. Some do it to lose weight, taking them as a substitute for a meal. Athletes take them after training with the aim of reduce appetite, speed up metabolism and get more muscles.
However, as explained on the nutrition website Eat This, Eat That, protein shakes are not the best way to achieve these results. Some pre-made shakes, protein powders, and protein drinks they can gain weight and not serve to increase muscle mass.
Many of these preparations they have an excess of calories and sugar. For example, a serving of Gatorade Recover Chocolate Protein Shake has 280 calories and 19 grams of added sugar, more than eating ice cream.
Another problem is that the brain ends up differentiating between liquid calories (shakes) and solid calories that we receive through food, and over time the shakes end up being less satiating, and we are still hungry.
According A study from Purdue University taking protein supplements between meals puts most people on a high calorie diet, and they gain weight.
If you take more than your body needs, are stored as fat. The Clinical Nutrition advises not to change carbohydrates for protein.
Other effects associated with its composition is that sugars damage the heart, and milk-based proteins cause digestive discomfort for many people.
And if that was not enough, many of these protein drinks contain chemicals. Clean Label Project analyzed 134 protein drinks and found heavy metals such as lead, arsenic, cadmium, and mercury. Substances such as bisphenol-A (BPA), used to make plastic, pesticides and other carcinogenic pollutants were also found. One of the studied protein powders contained 25 times the allowed limit of BPA.
The WHO recommends consuming 0.8 to 1 grams of protein per kilo of weight daily for a healthy adult. Those who do very strenuous physical activity can increase the amount to 1.5 or 2 grams.
It’s healthier consume natural proteins found in meat, shellfish, dairy, eggs, fish, legumes, whole grains, seeds, or algae.