Protein shakes are generally consumed for either weight gain or weight loss. Shakes that have a protein powder base provide extra protein to create a nutritional drink with a wealth of health benefits. Along with additional ingredients, a protein shake can help you curb hunger and lose weight or it can provide the additional calories needed to gain weight. Most protein shakes are generally healthy, but there can be some side effects.
Weight Loss
Controlling your weight can be challenging. Nutritional shakes can be consumed to assist with weight loss -- making them a healthy meal alternative. Create or choose low-calorie versions to serve as meal replacements. Protein is something that the body needs on a regular basis The Harvard School of Public Health recommends that the average adult weighing 160 lbs. should get around 64 g of protein per day. If you substitute white starchy foods such as sugar, bread and starches, for protein shakes, you may be able to lose weight. One type of protein shake for weight loss is a soy-based or whey isolate shake. Combine a protein shake diet with a low-fat diet in order to see weight loss results.
Weight Gain
Protein is essential nutrition for good health. Protein in the body helps to build strong bones, cartilage, skin and muscles. Protein also helps with the function of enzymes, vitamins and hormones in the body, because it contains iron, zinc, magnesium and vitamin E. If you are a body builder or you are looking to gain weight, you can supplement your current caloric intake with protein shakes to help build muscles with additional calories. You may eat your normal meal between 2,000 and 2,500 calories a day and consume a protein shake for added nutrition and calories. Added ingredients may include vitamin D milk as opposed to low-fat milk or soy milk. Protein shakes for bodybuilders or those needing to gain weight may include egg or whey protein.
Side Effects
Constipation is can be a troublesome side effect of drinking a protein shake. When consuming protein shakes, they typically have little to no added fiber, which can cause you to have problems passing a bowel movement. While a protein shake is generally healthy for your gastrointestinal system, if you experience constipation, try adding more fiber to your diet. Another possible side effect to a protein shake could be if you have a milk allergy or are lactose intolerant. Choose lactose-free shakes with a soy or almond milk base to enjoy the health benefits.
Nutrients
Some protein shakes focus mainly on protein as their main ingredient -- this means if you are using it as a meal replacement you could be missing out on vital nutrients needed for day to day health. Examples of some vital vitamins and minerals include magnesium, potassium, vitamins D, E, K, A and folic acid. If you are following a low-carbohydrate diet you may be missing out on whole grains such as wheat bread, oatmeal and whole wheat pasta as well as vegetables and fruits. Keep your protein shakes healthy by purchasing shakes with additional vitamins and minerals added.
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