As you progress through your diet plan, one thing you might consider adding is protein drinks. You likely come across them frequently on the internet, with all sorts of claims about the benefits protein powder can offer.
Then, you see supplement ads in your favorite fitness magazines, and you start wondering if they might be the best way to promote a healthier body and help you reach your goal weight.
Protein drinks come in many variations, and if you’re going to see the benefits you’re after, it’s important to choose wisely.
Let’s go over some key things you should know about protein drinks.
Are They Dangerous?
A common question that comes up about protein drinks is whether they are safe to use. The thing to remember is that most basic protein powders, which contain only protein, are not much different from eating a chicken breast or some egg whites.
Both provide your body with a source of protein.
Now, considering this: would you eat 8 chicken breasts a day? Probably not, since you don’t need that much protein. If you’re already eating a high-protein diet and then add more protein shakes into the mix, it could become dangerous due to the sheer volume of protein you’re consuming.
However, as long as you incorporate protein shakes into a balanced diet without overdoing other protein sources, you shouldn’t experience any harm.
Who Needs Them?
This raises the question: who needs protein shakes? Are they a must for those who work out?
Anyone who struggles to meet their protein needs will benefit from a protein shake. Protein shakes simply provide this essential nutrient to your body—nothing more.
If you’re a vegetarian or someone who doesn’t eat a lot of meat, dairy, or fish, a protein shake can be a great way to meet your daily requirements.
Those who are engaging in intense exercise often have higher protein needs, so in this case, consuming more protein can be beneficial. Additionally, many protein drinks are formulated to be fast-acting in the body, providing extra benefits right after a workout.
What To Look For In Protein Drinks
If you’ve decided to use a protein drink, look for one with as few ingredients as possible. This means there will be fewer added fillers, chemicals, or additives, making it a healthier choice overall.
Be sure to check the nutritional panel of the protein shake you’re considering. Make sure it doesn’t have excessively high sugar, carb, or fat content.
While some protein drinks contain more of these nutrients, they are typically considered meal replacement shakes rather than pure protein drinks.
If you’re using a meal replacement shake, make sure to incorporate it into your diet in place of a snack or meal, to avoid gaining weight from additional calories.
Finally, check for any artificial sweeteners added to the protein shakes. Different brands use different sweeteners, so review the ingredients carefully and ensure that the one you choose aligns with your preferences. Some people have concerns about specific sweeteners, so choose one that feels safest for you.
The ‘Magical’ Protein Drink Myth
Lastly, it’s important to address some of the myths surrounding protein drinks. Some people mistakenly believe that drinking protein powder will automatically boost their rate of lean muscle mass building.
This isn’t the case. You won’t build muscle faster with protein powder than you would by eating any other high-quality, lean protein source. Protein powder doesn’t have any magical properties.
Similarly, protein powder isn’t a magic solution for weight loss. If you’re falling short of your protein intake and use protein powder to meet your needs, it could improve your results, but protein powder alone won’t do anything extraordinary.
In fact, if you simply add a few scoops to your day without adjusting your overall intake, you may gain weight due to the additional calories.
So, here are the key points to remember about protein shakes. When used wisely, they are a safe way to meet your nutritional needs and enhance your workout performance and recovery.
