A major side effect of drinking protein shake, science says

protein shakes Muscle building and body slimming are wildly popular, thanks to some research that suggests the potential benefits of getting more protein in your diet. It has been macronutrient Is associated with such benefits like:

  • Prevent muscle loss and build lean muscle.

  • You reduce hunger by feeling full for a long time.

  • Promote metabolism.

  • Pound drop National Academy of Sports Medicine Protein is said to be “one of the major ‘livers in the diet, which increases the likelihood of one’s ability to lose weight.”

It is safe to say that many people have suffered from protein. And food and beverage marketers took note. By using only the word “protein” in the packaging, it appears that food is a. Is anointed with Health aura He buys the drive “Linked symbolically [protein] Wellness and Lifestyle Values, “according to a paper Food Culture and Society How investigated Protein snacks They are marketed as good food choices through packaging.

But getting excess protein can backfire, especially when it is given in the wrong type of protein shake. (See: 7 ways to eat too much protein can harm your health.)

some protein powder, Premier Shake, and Smoothie Shop Protein Drinks Weight gain And nutritionists say the health of extra pounds declines. Weight gain is just one of the major potential side effects of drinking protein shake. If you are using the muscles to move up or down, then you will want to avoid it. And it may be true that the source of protein — plants (peas, soybeans, rice, hemp), eggs, or milk (casein or whey protein) — does not matter.

Related: Check our recommendations for The best and worst store-bought protein shakes.

How do you pack a protein shake on a pound?

Answer in two words: calories, sugar. Many Protein drink They are high in calories and contain a lot of extra sugars.

Check nutrition facts and ingredient lists. A service of Gatorade Recovers Chocolate Protein Shake 280 calories and 19 grams of added sugar pack – that’s more added sugar than you’ll get in a serving Breyers Chocolate Ice Cream!

“Liquid calories are sometimes not as well accepted by the brain as calories from solid food,” says physician and medical author Lean Poston, MD, Of Enges Medical. “So, you can’t feel full after drinking a protein shake and follow it with a full meal.”

Published in a Purdue University study Nutritional review The suggestion is that by drinking a protein shake as a snack you can swallow more daily calories and gain weight. Analysis of research papers found that when people consumed protein supplements with food, They tended to adjust the number of calories eaten while eating for protein supplemental calories. but When they had protein in between meals, they did not reduce the number of calories they ate at meals and increased their weight.

The study’s author stated, “People who consume protein supplements between meals may be less successful at managing their body weight.” Wayne Campbell, PhD, A professor of nutritional science at Purdue.

Too much protein can add weight

Remember, while protein has fewer calories per gram than fat (4 calories vs. 9), those calories still add up. And when you consume more protein than your body requires, those protein calories are stored as fat. A study in clinical Nutrition It was demonstrated: Researchers analyzed dietary protein using a food-frequency questionnaire and found a significant association with risk of weight gain when the protein replaced carbohydrates in people’s diets but not when the protein produced high-calorie Substituted fat.

“Most of the time you should be able to eat your normal diet, meat and dairy, as well as get the necessary protein from plant-based sources like beans, nuts, and whole grains,” Heather Hanks, M.S., With a nutritionist in Plymouth, Michigan Instap life. “Drinking too much protein shake can contribute to blood sugar fluctuations and weight gain.”

Carbohydrate, after all, is not the only macronutrient that stimulates the release of insulin from the pancreas. Protein also does. Consuming both macros together produces more insulin than eating alone.

Other possible negative side effects

In addition to weight gain, taking too much protein shake can have other negative side effects.

  • nutritional deficiencies. If you use protein powder shake in exchange for multiple meals a day, “there may be a risk of not getting enough of other important nutrients,” says registered dietitian nutritionist Trista Best, RD On Balance one supplements.

  • Constipation. Many protein powders lack fiber, says Best, which can lead to constipation. According to a 2018 study, long-term use of protein supplements can cause gut microbiota imbalance Nutrients.

  • Impaired kidney function. Dr. “Before drinking a high protein shake,” Poston says, check with your doctor if you have kidney disease to ensure that the added protein is safe for your kidneys and what your threshold should be. Protein metabolism can tax the kidneys, a. According to 2020 study.

Making your own protein shake at home can help you avoid these potential side effects. Spark your blender and try these 13 best protein shake recipes for weight loss.

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