FITNESS FOOD & NUTRITION

Protein powder/shake for breakfast : Good or Bad ?

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Protein powder/shakes or protein smoothies are drinks rich in protein, taken before or after workout. They have become quite popular, because they supply good amount of protein prepared in just a couple of minutes. Some people have started replacing natural protein diets with these shakes, some even have them as their only breakfast. But are these quick protein supplies good for health if taken on a regular basis ? Here we will discuss pros and cons of protein shakes.

Daily intake amount of protein

Daily protein consumption depends upon age, profession and gender of the person, but a rough estimate can be made on the basis of age.

  • Babies need about 10-12 grams a day.
  • School-age kids need 20-35 grams a day.
  • Teenage girls need up to 46-48 grams a day.
  • Teenage boys need up to 52-54 grams a day.
  • Adult men need about 56-58 grams a day.
  • Adult women need about 46-48 grams a day.
Image Credits: https://blog.myfitnesspal.com/essential-guide-to-protein/

What are protein powder made of ?

Protein power are powder form of proteins, the most essential component for muscle recovery.

Most of the protein powders are made from whey protein.

Whey is the liquid part of milk that is separated during making of cheese. The different types of protein contained inside whey is termed as whey protein.

Whey protein is not only the thing that proteins powders have, in addition they also contains artificial flavoring, sugars, fat, vitamins, and minerals.

Protein powder benefits

Whey protein is much famous amoung body builder and people doing gym. Whey protein is much known for increasing muscle mass and muscle strength.

Whey protein is absorbed quickly as compared to other proteins, thus effects of these proteins powders are very fast.

Various evidences suggest that whey protein helps in reducing high blood pressure. It is also good for diabetic patients as whey protein also encourages production of insulin hormone.

Proteins in general promote good weight-loss, whey protein compared to other proteins are much better in controlling weight.

Why can protein powder be harmful ?

Long term effects of protein powder is still not known. Lactose the sugar molecule of milk is something that some people have trouble digesting, it can upset the stomach.

It may be noted that protein powder comes with added sugars. Some protein powder have high amount of sugars and flavourings to make it tasty. These added sugars are not very good for health, they risk for weight gain and an unhealthy spike in blood sugar.

Few researchers have also informed about the toxins contained in low price protein powders, such as cadmium, lead, mercury etc these heavy metals have linked to various diseases such as cancer, kidney diseases and other fatal conditions. It is even reported that some protein powders contain more than 25x the allowed limit.

Should you take protein powder shakes ?

Protein powders shakes can be a beneficial supplement for many out there, like for athletes, older adults, women, vegetarians, and vegans. They are a very good source of all essential proteins. They are also rich in other nutrients, vitamins and minerals.

However, excess of anything is not beneficial or it can be harmful also. People who eat a rich diet in meat, fish, dairy products, and eggs and do not do intense weight training or excessive physical labour are unlikely to need to take extra protein from suppliments.

But if you wish to supplement your diet with extra protein, you should choose a protein powder brand with high-quality ingredients and less sugars and artificial flavourings and should speak to your doctor or a dietitian first before using that brand of protein powder.

When to stop drinking protein shakes ?

If you have any of the following symptoms frequently after taking regular protein powder shakes then immediately consult your doctor:

  • Nausea
  • Vomiting
  • Cramps
  • Reduce appetite
  • Fatigue
  • Constipation
  • Joint pains
  • Weight gain

Conclusions

Protein powder should always be consumed after consultations from a doctor or a dietitian. Always the best available protein powder should be taken, low price protein powders sometimes countians high amount of harmful heavy metals, which cause numbers of health problems. If you experiences any bad symptoms frequently, after taking protein powder regularly, immediately stop taking it and consult your doctor.

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