Protein shakes are a great way to get extra protein into your body without having to eat meat. They also provide essential nutrients such as vitamins, minerals, and antioxidants. They are convenient, tasty, and nutritious.
However, they can cause problems if consumed too frequently. The following article will help you understand the pros and cons of consuming protein shakes on a regular basis.
We will discover how many protein shakes you should be having a day.
What Does A Protein Shake Contain?
The first thing that you need to know about protein shakes is that they contain both carbohydrates and proteins. Carbohydrates are used for energy by our bodies, while proteins are needed for growth and repair of cells.
When we consume carbs, it’s stored in the liver as glycogen (a form of sugar). When we don’t have enough carbs, this glycogen gets converted into glucose, which is then released into the bloodstream. Glucose enters the muscle tissue, where it is used for fuel.
If we consume more than what we require, the excess goes to fat storage. If we consume less than what we require, our muscles become weak and tired.
Therefore, if we want to build lean muscle mass, we must consume adequate amounts of protein. Proteins are broken down into amino acids, which are then absorbed into the bloodstream. These amino acids enter the muscle tissues where they are used for building new muscle fibers.
In order to prevent muscle loss, we must consume at least 1 gram of protein per pound of body weight each day. For example: If you weigh 150 pounds, you need to consume 75 grams of protein every day.
It is recommended that women consume 0.8 grams of protein per kilogram of body weight. In other words, if you weigh 70 kilograms, you need to consume 35 grams of protein daily.
Consuming too much carbohydrate causes insulin levels to rise. Insulin is a hormone produced by the pancreas. It helps to regulate blood sugar levels in the body. Insulin promotes the storage of fats in the body.
Therefore, when we consume large quantities of carbohydrates, our insulin levels increase. As a result, we store more fat in our bodies.
When Should You Consume A Protein Shake?
Carbohydrates are digested very quickly. Within 30 minutes, most of them are already being utilized by the body. Therefore, if you consume a lot of carbs, you may not be able to absorb all the protein from your shake. So, when to drink protein shakes?
If you consume a protein shake with a meal, you can easily digest the protein. On the other hand, if you consume a protein shake alone, you may find yourself feeling bloated, nauseous, and unable to sleep. You may also experience headaches and cramps.
Therefore, it is best to consume protein shakes before meals. Protein shakes can be taken either before or after workouts. You can take them during the day or night. However, you shouldn’t consume them within an hour before bedtime.
How Many Protein Shakes a Day is Healthy?
Protein shakes are a really convenient way for you to increase protein intake. However, many people have wondered how many shakes they can consume a day. Like anything, you can have too much of a good thing.
There is no definitive rule about how many protein shakes you can have a day. However, if you have too many, this can cause issues and have negative effects. On average, most people should be drinking one or three shakes a day.
However, this does depend on how much and often you work out for. For the average person, two shakes a day is more than enough. However, if you aren't that active, then only one shake will be more than enough for you.
Potential Drawbacks Of Having Too Many Protein Shakes
When you drink too many protein shakes, you can develop some side effects. The first sign that you might be experiencing these symptoms is bloating. This occurs when you eat too much. The excess gas builds up in your stomach, causing you to feel full.
Another common symptom is nausea. Nausea occurs when there is excess pressure inside the stomach. When this happens, you may feel queasy or sick.
Other potential side effects include headaches, fatigue, depression, loss of appetite, difficulty sleeping, increased hunger, weight gain, and difficulty sleeping.
In the long term you could experience decreased liver function and an increased risk of heart diseases. All by drinking too many protein shakes a day.
In the short term the side effects aren't that bad, but if you don't stop and readjust how much you are drinking, studies have shown there could be some real harmful long term effects.
What Role Should Protein Shakes Play In Your Diet?
Protein shakes play a huge role in helping you meet your daily protein needs. They are a great way to add extra protein to your diet without having to count calories.
If you want to lose weight, however, it's important to remember that protein shakes won't help you lose any weight.
Protein shakes are high in calories because they contain both protein and carbohydrates. Although they are a convenient way to get protein, they are still just another calorie-rich food.
They do provide the body with many great nutrients and are ideal for a post workout recovery for someone who enjoys being active.
They are great to boost the protein in your diet for someone who normally doesn't get enough, like older people or people with particular illnesses.
However, you should never use a protein shake in replacement of a proper meal. Protein shakes should be fitted around your meals so that you don't lose out on any other vital vitamins and minerals you get from your meals.
Now you know what protein shakes are and how many you can consume per day. You also know why you shouldn't over consume them.
Hopefully this article has helped you understand better what protein shakes are all about.
Thanks for reading!