Protein shake after workout is a major part of fitness these days. And for good reason. It is well documented that consuming protein after strength training can help you become stronger and build muscle. But protein shakes also have some disadvantages. For one, they are a processed food and can be hard on your stomach. For another, people often use it as a meal replacement – giving up vital nutrients for convenience. Below, we talk to experts about what you need to know about consuming protein powder long term, and how you can best serve your body while working toward your fitness goals.
What is protein powder?
What do we mean when we talk about protein powder? Whey protein (concentrated or isolated) is obtained from milk and by-products of the dairy industry. It is considered the gold standard for muscle protein synthesis, it is rapidly digested and rich in essential amino acids.
Plant-based proteins like pea, hemp, rice or soy are popular among vegans and are easier on the stomach for some. They may also be better for people who suffer from acne.
Blends like whey and collagen or multi-plant are a new spin on the above, often designed to provide both performance and wellness benefits. Beef protein powder, meanwhile, is made by grinding bones, skin and connective tissue into a powder.
Why do people take protein powder?
“The number one benefit of protein powders is that they make it easy and convenient to consume relatively large doses of protein,” says nutritionist Drew Price, author of. dodo diet. “Another benefit is that you get a lot of protein but without the calories you get from fat or carbohydrates. A 200-gram sirloin steak contains about 45 grams of protein, but also an additional 20 grams of fat.”
nutritionist uta boellinger Adding further, from a nutrition science perspective, we now know that protein is important for satiety, blood sugar balance, muscle maintenance (not just growth), hormone regulation, recovery, and even sleep. All of these are useful when we are trying to take care of ourselves. “Protein powders are definitely not just for athletes, but also for ordinary people, especially middle-aged adults who are trying to preserve lean body mass and balance hormones,” says Boellinger.
Disadvantages of protein powder
“Many people who consume protein products are consuming them regularly and perhaps only use one or two brands,” says Price. “The more you consume a particular food the more you have to consider its negative aspects.”
Often, the quality of your protein powder can make a big difference in the long-term impact on your health. If you’re drinking shakes every day it’s important to choose third-party tested brands.
“Not all protein powders are created equal,” says Boellinger. “Some milkshakes are filled with artificial sweeteners, thickeners, gums, emulsifiers and flavors to mimic the texture. While these are generally considered safe, in large quantities or for those with a sensitive gut, they can cause bloating, gas or discomfort, especially things like carrageenan or some sugar alcohols. Then there’s the issue of additives, heavy metals and contamination, especially in poorly regulated or budget brands.”
Price says that although excess protein in our diets is considered relatively safe for kidney function, there may also be evidence linking it to vascular health problems. “An area of focus my laboratory This is the connection between protein and cardiometabolic health,” he says. “Although increased protein intake is associated with better cardio and metabolic health, some research shows that people with vascular health problems typically have too many BCAAs in their blood.”
Price is clear that it’s difficult to say whether this BCAA concentration is cause or effect, but points out that, increasingly, some health coaches will recommend protein fasting to ‘reset’ their client’s system. (It is also worth noting that recently a gq The contributor, who was consuming very high amounts of protein, was told that his blood samples were showing early signs of gout. So don’t overdo it.)
