Should We Take Protein Shakes and How Much

A majority of people rely on protein shakes for the purpose of reducing their weight or increase energy during a weight lifting program. The protein in these drinks work towards increasing muscle mass, strengthening bones, clearing the skin and making other tissues strong. According to a number of professionals and medical experts, those who consume protein shakes can benefit in a number of ways. Therefore, for those who want to reduce weight or build muscle mass, protein shakes are the way to go. However, it is always recommended to consult a physician before beginning a routine that consists of meal replacements drinks.

 

Fortunately, protein shakes are available quite easily and in number of textures and flavors. Each drink offers a different benefit. Popular flavors like strawberry and chocolate are available as well. While some shakes combines proteins and vitamins, others combine proteins and carbohydrates.

 

Therefore, the shake that you choose depends on your ultimate goal. In case you want to lose weight, look for a protein shake that promises to reduce hunger and increase the level of metabolism.



While buying protein shakes, make sure that you read the ingredients properly. It is always better to choose natural ingredients over chemical additives. They will not only have a better taste but also lesser side-effects.



Ultimately, the decision is in your hands-whether you should take protein shakes or not. Even though it offers the above mentioned benefits, the following warning must also be kept in mind:

 

Those who wish to begin the consumption of protein shakes should remember not to eliminate real food from their diet. They should only depend on these shakes to satisfy hunger between meals in order to eliminate unnecessary snacking. An excess of protein can lead to nausea and in some cases, death.



It is important to remember that consuming too much protein is not only unnecessary but also harmful. Contrary to popular belief, adding an excess of protein to your diet will not lead to an instant appearance of extra muscles. If you consume more protein than is required on a daily basis, your body will use the amount it needs and store the rest as fat. Naturally, you will end up putting on weight instead of losing it.

 

Most protein shakes consist of about 1,200 calories. Adding more than 1000 calories on a daily basis will definitely not make you lose weight. (Unless of course you wish to gain some extra weight) An excess of protein can also lead to kidney diseases and damage to the bones.

 

Even though a large number of people rely on protein shakes and swear by them, the truth is that you can get the extra protein that you need from a good home-cooked meal. At the end of the day, protein shakes are processed supplements and consuming those are never safe.



Proteins: How much should be consumed



If you can’t figure out how much protein you need, simply multiply your body weight with .36. Make sure that your body weight is in pounds for accurate results. For example- if your body weight is 180 pounds and you multiply this with .36, it comes out to 64.8 grams which is about 65 grams. Therefore, you should consume about 65 grams of protein on a daily basis. If you wish to consume protein shakes for the purpose of increasing your protein intake, make sure that you consume this calculated amount for healthy results. However, most protein shakes consist of about 300 grams of proteins. Depending on your requirements, you will have to measure these shakes and divide the amount carefully in order to ensure that you do not consume more than you need.

 

However, if you are looking to build muscle, you should be consuming about 1.2 grams of protein for every kilogram of your body weight. For example- if you weight 135 pounds, you should be consuming 70 grams on a daily basis in order to increase muscle mass.

 

The bottom line is that even though taking protein shakes has its benefits and limitations, the ultimate decision is up to you. Keep the warnings in mind and do not go overboard.
 



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