Do protein shakes really work?
The literature discusses whether a too high intake of protein can cause kidney damage in the medium and long term. However, this does not mean that protein shakes are harmful. What do you need to know about it? We will tell you!
What is immunonutrition?
Protein shakes are an efficient way to consume this macronutrient simply and quickly. In recent years they have become quite fashionable. But it is necessary to know their indications to get the most out of them. Have you consumed them? Do you know the dangers of its consumption? In this article, we will show you in which situations the use of these products are recommended and which are the most advisable.
Types of protein shakes
We have two fundamental classes: those of animal origin and those of plant origin. Except for vegans, the best option is usually protein from the whey . It is complete in essential amino acids and its digestibility is high. Its value for money is excellent.
However, be careful with the brand of the product. As not all offer a protein of the same purity or quality. It is essential to choose certified brands that ensure the protein percentage of the product. In addition, we must look at the labeling to see if we are dealing with a protein isolate or a product that also contains carbohydrates in its composition.
Among the most common vegetable proteins are soy or pea proteins. The amino acid profile of this type of protein is quite correct, despite being lacking in at least one essential amino acid.
Protein shakes are usually for athletes
The main function of this type of product is ergogenic, that is, they are intended to improve sports performance and recovery. The scientific literature ensures an increased protein need in athletes, so supplementing with a shake may be essential to reach the recommended amount in cases of hypertrophy.
However, they are not necessary for a sedentary person, unless the protein intake of their diet is deficient or presents special needs. They can be a convenient way of transporting quality protein for those who eat outside the home or who have no chance to meet the needs of this macronutrient.
Anyway, it is recommended to consider a balanced diet before resorting to this type of supplements intended primarily for athletes. In the case of deciding to use this type of product, it is important to follow the advice of a doctor or a nutritionist and not be carried away by popular knowledge or inexperienced voices.
Dangers of its consumption
Protein overeating could cause kidney damage in the medium or long term, according to articles published in the scientific literature. Regardless, this claim is currently in question due to conflicting study results. What we know for sure is that an intake of more than 1.8 g of protein/kg of body weight does not improve recovery or increase hypertrophy.
Furthermore, it is interesting to vary the origin of the protein. At least 50% should be of animal origin, while the remaining half will come from the plant kingdom. Thus, we ensure the supply of essential amino acids, which cannot be synthesized endogenously.
Another drawback of consuming protein preparations is their possible contamination. There have been cases, especially in products aimed at a mass gain, of contaminations with doping anabolic substances. For this reason, it is necessary to always use trusted brands, and only of products that guarantee the absence of doping agents when it comes to sports use.
Despite everything, protein isolates are products that are not very susceptible to contamination, more likely in products focused on increasing muscle mass.
To take into account!
Protein shakes can be an effective way to complete protein intake. Despite being developed primarily for athletes, a normal person can benefit from its properties. They are comfortable to transport a good portion of this nutrient and, in this way, complete an intake. It is necessary to pay attention to the brand and the product label to guarantee that we are acquiring a quality protein according to our needs.
The recommendation, except in cases of vegan people, is the consumption of whey protein. This product offers good digestibility and a very correct amino acid profile. In addition, its value for money is good.
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