Beware of protein shakes: these are the side effects that many people don't know about

Batido proteínas

Protein shakes are part of many people's diets. Not that they are bad in themselves, but taken too much or uncontrolled, they can have the opposite effect to the one sought.

Unfortunately, today's diets and professional exercise are greatly influenced by marketing and the need to sell, or fashions. Something becomes a trend and everyone uses it, but it doesn't produce the same benefits to everyone.

Protein shakes are one of the most popular food supplements. Some people use them as substitutes for a meal, for weight loss, and others to gain muscle after intense exercise.

But as our partner, Andrea Núñez-Torron Stock at Business Insider tells us if left uncontrolled they can get fat and consume an excess of empty calories, among other problems.

Protein shakes are used for different purposes. Some do it to lose weight, taking them in place of a meal. Athletes take them after training to reduce appetite, accelerate metabolism, and getting more muscles.

However, as explained on the Nutrition Website Eat This, Eat That, protein shakes are not the best way to achieve these results. Some prefabricated smoothies, protein powders, and protein drinks may get fat and not serve to increase muscle mass.

Many of these preparations have an excess of calories and sugar. For example, a serving of Gatorade Recover Chocolate Protein Shake has 280 calories and 19 grams of added sugars, without eating ice cream.

Another problem is that the brain ends up differentiating between liquid calories (smoothies) and solid calories that we receive through food, and over time the shakes end up satiating less, and we're still hungry.

According to a study from Purdue University taking protein supplements between meals causes most people to have a hypercaloric diet, and gain weight.

If you take more than your body needs, they are stored in the form of fat. Clinical Nutrition advises against changing carbohydrates to protein.

Other effects associated with its composition are that sugars harm the heart, and milk-based proteins cause digestive discomfort to many people.

As if that weren't enough, many of these protein drinks contain chemicals. Clean Label Project analyzed 134 protein drinks and found heavy metals such as lead, arsenic, cadmium, and mercury. Substances such as bisphenol-A (BPA), used to make plastic, pesticides and other carcinogenic contaminants, were also found. One of the powdered proteins studied contained 25 times the allowed BPA limit.

WHO recommends consuming 0.8 to 1 grams of protein per kilo of weight daily for a healthy adult. Those who perform very intense physical activity can increase the amount to 1.5 or 2 grams.

It is healthier to consume natural proteins found in meat, seafood, dairy, eggs, fish, legumes, whole grains, seeds, or algae.

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