Protein supplements are popular with people looking to build muscle and lose weight, as well as those wanting to lose body fat. Shakes can be useful if you want to get an extra protein hit and top up your intake when food isn't available. On the other hand, there are also certain disadvantages of protein supplements, and they certainly aren't a necessity, regardless of your goals.
Protein shakes with protein powder in them are for people who wants to have a heavy protein diet, but that means they often crash at providing substantial amount of minerals, vitamins, carbohydrates and healthy fats creating a diet that is imbalanced. Dis proportionally increasing your daily protein intake at the expense of other major components that your body needs. If you rely on protein shakes to replace regular meals, you'll miss out on nutritional benefits of whole foods. That's particularly true if you choose premade package shakes, which are often higher in refined sugar and artificial ingredients than home made shakes. Whole foods always have the benefit over supplement products such as shakes, because they contain naturally occurring fiber, antioxidants, phytochemicals and other protective substances that can be reproduced.
Too Much Protein and Digestive Problems.
Protein is a healthful, essential nutrient, but its still possible to get too much off it. Excess amount of protein may cause weight gain, high blood cholesterol, elevated heart disease and kidney complications. By using supplements regularly, you might be at risk of constipation, diverticulitis ( digestive disease which involves the formation of pouches within the bowel wall ) and related problems, especially if your overall diet is high protein. For a good digestive health, eat foods with probiotic bacteria and make sure your diet contain plenty of fibers.
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More on Fat, Cholesterol, Heart And Kidney Issues
Supplements themselves are not fully associated with heart or kidney problems, however long term protein diets can cause them. If you are using a supplement as part of any eating plan that is high in protein, watch out for cholesterol levels, most of them are high in saturated fats and cholesterol values. the consumption of saturated fat is generally a risk factor for dyslipidemia, which in turn is a risk for cardiovascular diseases. Some homemade or premade shakes use full-fat ingredients, such as whole milk, yogurt , heavy cream or ice cream. Full-fat diary products also tent to be high in cholesterol, so consuming them may cause heart disease and other heart problems. Since the body is unable to use excess protein, people with kidney disease may also experience problems with supplements because kidney may struggle to get rid of extra waste products
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Home Made Shakes Instead of Protein Powder.
Make A Healthy Protein Shake
If you are still seeking the convenience of a protein shake, because you are working out or going through a heavy training and you require lots of protein, try taking homemade shakes, instead of buying protein powder or depending on ready-made shakes or other supplements which have lots of side effects, studies have shown that protein powders even contain heavy metals. For making a healthy homemade shake, use high-protein ingredients such as skim milk or soy milk, dry skim milk powder, fat-free yogurt, cottage cheese, eggs and peanut butter or almond butter. The most common base for any shake is skim milk, which contains approximately 8 g of protein per 8 oz. Soy and almond milks, which contain about 6 g of protein per 8 oz. Although they contain slightly less protein, they do not have cholesterol. Yogurt contains approximately 6.5 g of protein in each 4 oz. Greek yogurt contains approximately 12 g of protein.
Choose a protein-rich ingredient. Cottage cheese is one of the most popular ingredients because it contains the casein protein, casein molecule has the ability to form a gel or cloth in the stomach, which makes it very efficient in nutrient supply. The clot is able to provide a sustained slow release of amino acids into the blood stream, sometimes lasting several hours .
Another popular ingredient in protein shakes is a raw egg, which contains approximately 5.5 g of protein. Raw eggs may bear some risk of salmonella, they can cause diarrhea, fever, vomiting and abdominal cramps and they might last for four to seven days. So its a good idea to wash the egg shells carefully before breaking the egg. Free organic range eggs have lover occurrence of salmonella. Add fruits for consistency and nutritional value. The nutrient content is higher when the ingredients are fresh, so its better to drink the shakes as soon as possible after you made them.
The center of disease control and prevention recommends choosing lean low fat or non fat protein sources. However get clearance from your doctor prior and consider working with a nutritionist to make sure you're meeting all your nutritional requirements.