Among the thousands of dietary supplements that are for sale, protein shakes and powders are among the most popular. Whether your goal is to gain muscle, lose fat or get stronger for your sport, protein is an essential component to your diet. Proponents of these supplements claim that protein shakes and powders promote lean muscle gain and can prevent muscle loss when dieting. Before you purchase any protein supplements, you should understand how to use these supplements and consult your healthcare provider to see if you really need them.
Protein Shakes and Fat Gain
One of the biggest misconceptions is that dietary protein, whether in solid food or liquid shake form, cannot turn to fat. Protein, just like dietary fat and carbohydrates, can be stored on your body as fat if you eat too much of it. As Vanderbilt University explains, dietary protein is seldom used for energy, so if your body does not use it for muscle growth or repair, there is a good chance that it will be stored as fat. Also like dietary fat and carbohydrates, any calories that come from excess dietary protein will be stored as fat.
Protein and Muscle
Another misconception is that "the more protein you eat, the more muscle you will gain." This is not true. After you have reached your dietary protein requirements, any further protein consumption will be stored as fat or encourage several other undesirable side effects. Excess protein can cause kidney stress. When you eat or drink excessive amounts of protein, your kidneys must work harder to process the protein. Excess protein intake can lead to dehydration as well since your body and kidneys require more water to process the protein. Over time, eating too much protein could predispose you to osteoporosis because excess protein causes calcium to excreted through the urine. A calcium deficiency can cause weak bones and promote osteoporosis.
Working Out and Protein Supplements
Despite the enormous popularity of popularity supplements, chances are, you probably do not need a protein supplement. Your protein requirements can be easily reached with solid food alone. Northwestern University confirms this and states that a balanced diet is the key to building muscle and thus encourages you to skip the protein shakes. Remember, protein supplements just like any other dietary supplement are meant to be used to replace nutrients that your solid food diet lacks. It is highly unlikely that you have a protein deficiency. Contact your doctor or a registered dietitian if you need help determining your protein requirement.
Protein Supplements and Muscle Building
Perhaps the biggest myth and biggest surprise is that protein supplements are not proven to build muscle. According to the University of Missouri, despite the vast claims that nutrition companies may make, protein supplements are not clinically proven to enhance muscle development, strength or endurance. It is proven that excessive amounts of protein can hinder athletic performance and sabotage your fat loss goals, however.
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