How Healthy are Protein Shakes? Myths & Facts
When it comes to getting on a diet or working out, one of the most common supplements that comes to our mind is ‘Protein Shake’. With a variety of brands and types available in the market it might get confusing as to which is the best for you. Along with the variety in types of protein, the market is also full with a variety of myths about protein shakes.
While people consume protein to gain muscles and to improve physical performance, it can also aid weight loss and is also required for basic wear and tear. Before you start, your mind must be flooded with questions like, ‘Do I need it?’ or ‘Are they healthy?’. We understand that it can be a hard nut to crack when it comes to supplements, therefore we are here to burst the myths around protein shakes and to provide you with genuine information. Protein shakes essentially are whey protein powder mixed with water or milk. They help us fulfill our daily protein requirement and also offer a boost post workout. The shakes also help with muscle recovery when the body is resting after working out.
How healthy are protein shakes?
Protein shakes are the most efficient and easiest ways to get your required dose of protein, post or pre-workout or as a part of the breakfast to help meet your daily protein needs. Protein powders are the simplest consumable form of protein. It is easily and rapidly digested by the body. While other forms of protein like red meat are as high in calories and fat as it is in protein, a protein shake is an unadulterated source. it satiates your hunger which results in cutting down on cravings.
Are protein shakes good for me?
Protein shakes are good for everyone. Protein is a good source of energy and for vegetarians and vegans, it is advisable to check where your protein is being extracted from. This is because proteins like whey and casein are derived from milk products, which means that if you’re allergic to milk and milk products or are lactose intolerant you must go for a different brand or different protein powder such as plant based protein. Also, the quantity of protein varies from individual to individual.
Myths v/s Facts
Protein shake will make me bulky/muscular: As most gym enthusiasts use protein shakes to gain muscles and get all pumped up, people have started to believe that protein shakes tend to make you bulky. That however, is a myth. If you are looking to gain more weight you can try GNC Pro Performance Weight Gainer.
Protein shakes can be consumed in any amount: You must have heard people say that you can consume as much protein as you want if you keep working out. But that is a myth. Overconsumption of protein can lead to kidney damage. Our kidney works on elimination of nitrogen from our bodies. Excessive protein intake results in excessive nitrogen which your body can not eliminate. Therefore, adding up to the risk of kidney damage. Understand your body’s needs and your activity through the day, and mindfully finalize your protein intake a day. Also, try to incorporate combination of proteins to get a mix of quick, medium and slow-digesting proteins. As a result, the muscles are constantly supplied with amino acids.
Protein shakes are only for bodybuilders: Some people associate bodybuilding with the amount of protein one consumes. However that is not always the case. Protein shakes are for everyone, because protein is a macronutrient required for wear and tear of your cells. Which means that in the absence of adequate protein, your body will not be able to grow and function optimally. Someone who is looking forward to weight loss can also be consuming protein shakes. These are mostly referred to as lean shakes or meal replacement shakes. They too, are rich in protein, and contain other essential components like carbohydrates and fibre.
Avoid Protein shakes if you are not exercising: As protein shakes are associated with muscle gain and bodybuilding, people assume that consuming protein shakes on rest days must be avoided. However, that is one of the many myths about protein shakes. It takes more time for our body to digest protein than carbohydrates, therefore consuming protein shakes on rest days will help you avoid overeating.
Whey-based protein shakes make you fat: Another common myth that goes around in the dimension of fitness enthusiasts. According to research, using Whey protein powder to replace your calorie intake, results in weight loss. However, you can gain weight too, just like you can gain weight by eating in a calorie surplus i.e overeating regularly.
Even though protein shakes have been the first and foremost choice of gym enthusiasts, it is important to know the needs of your body. It is good to know the brand you are using along with the source of protein you are consuming. Protein shakes help with weight gain, muscle development as well as weight loss. It totally depends on your lifestyle. With this Myth Busters, we hope that you have all your doubts cleared. Support your ideal body journey with the best supplements from GNC, made after years of research and expert guidance.