After exercise Protein shake It’s a fitness staple these days. And for good reason. It’s well documented that eating protein after strength training can help become stronger and Muscle building. But there are downsides to protein shakes. For one, they are Processed foods It can be hard on your gut. For another reason, people often tend to use it as a meal replacement Crucial nutrients For convenience. Below, we talk with experts about what you should know about long-term protein powder consumption, 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 (concentrate or isolate) Derived from milk and a by-product of the dairy industry. It is considered the gold standard for muscle protein synthesis, and is fast-digesting and rich in essential amino acids.
Plant proteins, such as pea, hemp, rice or soy, are popular among vegans and are easier on the gut for some. It can also be better for people with acne.
Blends like whey, collagen, or multi-plant are a new twist on the above, and are often designed to deliver performance and well-being benefits. Meanwhile, beef protein powders are made by mashing bones, skin and connective tissue into a powder.
Why do people take protein powder
“The first benefit of protein powders is that they make it easy and convenient to consume a relatively large dose of protein,” says nutritionist Drew Price, author of the book “The First Benefit of Protein Powders is that they make eating a relatively large dose of protein easy and convenient.” Dodo diet. “Another benefit is that you get a lot of protein but without the calories from fat or carbohydrates. A 200-gram sirloin steak contains about 45 grams of protein, plus 20 grams of fat.”
Nutritionist Utah Bollinger He adds that from a nutritional science perspective, we now know that protein is key to satiety, blood sugar balance, muscle maintenance (not just growth), hormone regulation, recovery, and even sleep. All of which is useful when we are trying to take care of ourselves. “Protein powders are definitely not just for athletes, but for everyday people, especially middle-aged adults who are trying to maintain lean body mass and hormone balance,” Bollinger says.
Cons of protein powder
“Many people who consume protein products consume them very regularly and may only use one or two brands,” Price says. “The more you eat a certain food, the more you have to think about the downsides.”
Often times, the quality of your protein powder can make a big difference in its impact on your long-term health. Choosing brands that have been third-party tested is key if you drink a shake every day.
“Not all protein powders are created equal,” Bollinger says. “Some are full of artificial sweeteners, thickeners, gums, emulsifiers and flavors to mimic the texture of a milkshake. While these are generally considered safe, they can cause bloating, gas or discomfort, especially things like carrageenan or some sugar alcohols. Then there is the issue of additives.” Heavy metalsand pollution, especially in poorly regulated or budget-constrained brands.
Price adds that although extra protein in our diet is considered relatively safe in terms of kidney function, there may be evidence linking it to vascular health problems. “Focus area for My laboratory “It’s the relationship between protein and cardiovascular health,” he says. “While increasing protein intake is associated with improved heart and metabolic health, some research shows that those with vascular health problems generally have too many BCAAs in their blood.”
Obviously, Price says it’s difficult to determine whether this concentration of BCAAs is a cause or effect, but he points out that, increasingly, some health coaches will recommend protein fasting in order to “reset” their clients’ diet. (It is also worth noting that recently A GQ Contributor who was Protein maxing is a bit tricky He was told that his blood sample showed early signs of gout. So don’t exaggerate.)
