Protein shakes can help meet daily recommended requirements of protein. Typically, drinking protein shakes to help with deficiencies is not dangerous and will help your body overcome these deficiencies. According to the American College of Sports Medicine, protein shakes are not all created equal. If you take protein shakes that include other chemicals and substances that the U.S. Food and Drug Administration has not deemed safe, you put your body at risk for an allergic or even fatal reaction. Always consult your physician to discuss the safest protein supplement for your dietary needs.
Protein's Role
Proteins are made of essential amino acids your body needs to help you build lean muscle mass and other body tissue. Protein is also essential for a healthy immune system. Your body uses amino acids to build antibodies that help fight off infections and disease. Protein also promotes healthy hair and nails.
How Much
People are different in the amount of protein their body requires. Roughly 10 to 30 percent of your daily total calories should come from protein sources. For example, if you currently maintain a 3,500-calorie diet, aim to consume around 350 to 1,050 calories as protein. On a 3,500-calorie diet, the average protein shake can provide around 2 to 4 percent of your daily protein requirements. An athlete or bodybuilder would typically require a higher amount of protein than someone who gets little activity during the day.
Protein Powders
Most protein shakes are made from whey or casein that has been extracted from dairy. Although the whey and casein protein alone are not unhealthy, some products that are marketed as protein powder have added chemicals and substances that claim to enhance muscle building. Conclusive studies have not been conducted on these substances, which makes them risky to consume. Some protein shakes may contain chemicals like arsenic, lead and mercury that can be toxic and potentially fatal. For example, three servings -- just one or two shakes -- of MuscleMilk protein powder contains 13.5 mcg of lead. According to the New York State Department of Health, toxic blood levels begin at around 10 mcg/dL and worsen with more exposure.
Risks of Too Much Protein
According to the American Council on Exercise, too much protein in your diet can increase your risk of health-related conditions. Dehydration, cirrhosis of the liver and kidney stones are just some of the problems too much protein in your diet can cause. Your kidneys and liver help metabolize protein in your body. When protein is metabolized, the liver flushes byproducts -- such as nitrogen and ammonia -- from your body. Too much protein can cause toxic levels of these byproducts to get backed up in your liver and kidneys, which can cause these vital organs to become weakened and even fail.
References
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- New York State Department of Health: Lead Exposure in Adults: A Guide for Health Care Providers
- "Consumer Reports"; What's in Your Protein Drink; July 2010
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