Protein shakes are a quick, easy, and a delectable source of protein most bodybuilders used in their weight loss programs. You can change your body without pills by increasing the amount of protein you consume per day. Nowadays, regular food isn’t the only place you find it. There are a variety of protein powders available online, such as whey protein, hemp, soy, pea and more that you can add to your smoothies and shakes.
But, is getting protein from protein powders just as good as getting it from whole foods? The answer is still no. A quick fix straight from a shake made of protein powder may give you too much of a good thing.
Think about it: someone who weighs 70kg would need around 70 grams of protein a day. An average chicken breast has 40g of protein, a cod fish has 30g, tofu has 15g, and just 2 eggs give you roughly 12g. Then there are nuts, whole grains and legumes.
Increasing your protein consumption is one of the most followed technique in weight loss programs, but if it means adding protein powders, drinks or protein snack bars throughout the day without adding portions in your meals, then you would be adding extra calories stored as fat.
They supplement but never replaced a balanced diet. Proteins from whole foods can never be duplicated in a supplement.
Nutrients aside, the protein in protein powder might not have the same quality as those given by whole foods. All protein powders are not the same. Because they do not require FDA approval for marketing, some may contain less protein and more sugar, plus the differing amounts of other ingredients.
People associated more protein with an increase of muscle mass, but the problem is, nobody is thinking about how the body may react to processed protein isolates and powders. Some studies linked high protein intake in early childhood to a risk of obesity later in life.
A professor of epidemiology and nutrition caution people in taking too much protein by citing the role of protein in cell multiplication. Protein, especially from animal resources and in particular dairy, boosts a growth promoting hormone that makes cells multiply faster, which may be vital early in life, but not necessarily later on in life!
An overly rapid cell multiplication is one of the underlying factors for cancer. It may be good, but the most effective way to maintain muscle mass is actually resistance training.
Just in case you haven’t known yet, too much protein is harmful for people with a chronic kidney disease. In addition, it can exacerbate damage to kidneys that someone may not know are already impaired before any evidences of poor kidney function is apparent.
If you already have an impaired kidney function, following a high protein diet can accelerate a decline in kidney health. Experts suggest eating minimal amounts of animal protein.
The amount of protein you need largely depends on your gender, age, activity level and health. When you regularly exercise, whether it’s an activity like running or strength training or both, you need extra protein.
Instead of the artificially enhanced protein, such as protein powders, the beans, lentils, nuts, and tofu can be more terrific sources of protein.
The Institute of Medicine recommends adult a minimum of 0.8 grams of protein for every kilogram of body weight per day. To figure out how much protein you need daily, all you have to do is
Convert your weight to kilograms by dividing your weight in pounds by 2.2
Multiply that number by 0.8
According to this formula, a 160 pound woman needs about 58 grams of protein each day. Following a high protein diet for a long period of time can weaken the bone.
This is because digesting protein releases acid into the bloodstream, which the body usually neutralizes with calcium and other buffering agents. Eating lots of protein, then requires lots of calcium, which may be pulled by the body from the bone.
There is no doubt the combination of strength training and sufficient protein stimulates muscle growth, but because people tend to eat too much, protein powders are usually unnecessary and may put you at risk for taking too much protein than what is needed by your body in a day.
Indeed, protein bars and shakes are often higher in calories than whole food sources of the nutrient, but may make you gain weight instead of losing it.
When you just go to the gym for regular aerobic classes and occasionally lift weights, you will get enough protein out of your diet. Often, people have a lot of the powder, 2 to 3 scoops in each shake several times a day, then wonder they put on body fat.
Let me remind you. It is not about how you can build muscle mass, but also keeping your energy intake match what you expend. The biggest focus of your weight loss program should be strength training and getting a balanced diet and not scoops of protein powders.