Benefits and Side Effects of Protein Shake
Protein is quite an important building block of our body. A healthy diet contains protein in adequate amounts to satisfy the protein requirement of the human body. The protein requirement depends on age, gender, and lifestyle activities.
Inadequate intake of protein can lead to several diseases like anemia, osteoporosis, loss of muscle mass, etc. Protein shakes are one answer for this problem as it provides you with necessary proteins which you might be not getting through your diet in the required amounts.
Advantages:
1) Weight management:
Protein helps people in weight management by increasing satiety levels i.e., they feel full when taking enough proteins at each meal thus eating less than what they would have otherwise eaten if this supplement was not taken before the meal.
2) Muscle Building:
Protein shakes are very effective in increasing lean muscle mass as these contain all the essential amino acids which are vital for the development and repair of muscles.
Amino acids also help in carbohydrate metabolism, fat metabolism, and production of energy, hormones, and neurotransmitters; they promote tissue repair and growth by boosting immunity and wound healing processes; they improve mental function, focus, and concentration power.
3) Overcoming Protein Deficiency:
A protein shake can be a good option to overcome protein deficiency as it contains all the essential amino acids that need to be supplemented from outside sources when you have been following a strict vegetarian or vegan diet.
4) Preparing for Weight Lifting/Sports Competition:
In order to get the desired level of protein build-up, a protein shake can be used prior to a workout session thus helping in increased muscle mass and intensity while working out.
5) Muscle cramps:
For individuals with low potassium levels due to excessive sweating, cramps during workouts, etc., protein shakes are an efficient way for hydration and restoration of electrolyte balance.
6) Diabetes:
Protein helps in the regulation of blood sugar levels as they slow down carbohydrate digestion which results in a steady flow of glucose into the bloodstream and therefore prevents dangerous fluctuations in sugar levels.
7) Recovery from Illness:
During illness and injury when your immunity is down i.e., your body is unable to combat infections properly leading you to fall sick quite often, a protein shake can help you maintain the required level of proteins in your body thus helping you recover from illness faster.
8) Recovery from Surgery:
For individuals that have undergone surgeries and are unable to find solace in food due to difficulty in chewing or swallowing, protein shakes provide essential nutrients like amino acids and other important minerals.
9) Other Benefits:
Protein intake has been linked with increased bone density; it helps in muscle formation; it reduces muscular atrophy; it helps in decelerating age-related mental decline and memory loss and also prevents cancer.
Protein shakes for muscle gain:
Protein shakes for muscle gain are the most important nutrition supplement. You can gain at least 20 pounds of muscle in six months with our tips, but before that, you need to do exercise and eat the right diet.
For all these you need to follow the right exercises plan, a balanced diet according to your body weight (pounds), and sufficient proteins which is an essential food for lean muscle mass.
The protein shake gives you muscles like peanut butter gives you energy drink which gives you power, it has amino acids which help rebuild muscle tissues after a workout.
Protein shakes for weight gain:
If you want to gain weight, then you need a high-calorie diet. Exercise is the best way to burn calories, but supplements give your body the fuel it requires for building muscles and sustaining the recovery process.
Protein shakes for weight gain are rich in proteins, carbs, and other nutrients which help your body grow bigger with lean muscles mass. They also help your system grow stronger so that you can lift weights or do any heavy workouts daily.
Types of protein:
Whey protein:
this is a vital food supplement that contains essential amino acids of proteins.it helps boost metabolism which means higher energy levels throughout the day without feeling sluggish. Whey protein increases fat loss rate, keeps you full by boosting serotonin levels, it also prevents muscle breakdown, and boosts muscle mass.
Whey protein is the fastest absorbing protein, which means it takes less time to leave the stomach and gets absorbed quickly into muscles. There are other popular protein shakes such as casein protein and soy protein but they take a longer time to digest than a whey protein shake.
Casein Protein:
this type of protein is slower in release rate, although it gives a 40-50% increase in testosterone levels after a workout. It contains all 20 amino acids including branch chain amino acids (BCAAs).
Soy Protein:
this is made from soybeans and is a particularly good option for vegetarians. This is the easiest to digest among all types of proteins.
Protein powder side effects:
Side effects of protein shakes are dehydration, insulin resistance, and liver damage.
Dehydration:- it can lead to loss of muscles or even severe problems. We don’t need anyone calorie more than 2000 calories in a day so drink gallons of water with protein shakes daily to stay hydrated all the time.
Insulin Resistance:
it is another side effect that occurs when you consume too much whey protein (you will be taking about 10 times your RDA). It decreases blood sugar and causes fatigue and hypoglycemia.
So if you want to avoid this problem, limit your to intake no more than 1 gram per pound body weight each day. It means for a 120lb man will take 60 grams of whey proteins (24 scoops) at maximum.
Liver Damage:
it occurs when you take more than 1-1.5 grams of protein per pound of lean mass daily; higher doses can lead to liver damage problems such as jaundice and hepatitis.
Benefits of protein shake for females:
If you are a female and want to lose weight then try high-protein foods. You can take protein powder with milk, yogurt, or just water to drink. It is good for your muscles as well as skin and hair because it helps maintain the lean muscle mass from fat loss and boosts metabolism.
These should be taken before and after a workout especially if you exercise regularly; these shakes make the building blocks of proteins required for growing bigger like bodybuilders.
You can mix whey protein with fruits or flaxseeds powder (for extra fiber) to make a delicious smoothie shake which means this will also work as an energy booster as well as provide lots of other essential nutrients such as calcium for strong bones, iron for healthy red blood cells, fiber to keep your digestive system healthy and so on.
back to the question of ‘protein shakes for weight gain. According to studies, people who take whey protein after workouts get 60% more strength than those who took no supplements. It also helps in building muscles if taken along with regular exercise. Whey proteins also help increase blood flow which is vital for muscle growth.
The neural, cardiovascular, and immune systems are also kept healthy by whey protein. The amino acids in it are vital for the growth of muscles so without a sufficient supply of proteins, you will not be able to see any major changes in your body shape either.