Powdered protein has become the best friend of all those gym lovers who want muscle. You’ve surely seen them with their shakers and a slightly strange mix they drink before the gym, or in the morning, whenever! All to get more muscle and be more fit. You can find these proteins anywhere, in the supermarket, at the gym, on social media, wherever! And it seems that if you work out or simply want to be in shape you have to carry one of these tubs everywhere.
The reality is different, excessive or uncontrolled consumption can have important side effects on your body, but no one warns you about that. Digestive problems, risks for the kidneys, hidden additives and even contaminants are some of the effects you can suffer if you use them without control!
Stomach aches
One of the most common effects of protein powder is stomach discomfort. This is because some are made from whey or casein, and if you have some type of lactose intolerance (or dairy just doesn’t sit well with you) they can cause gas, bloating, or diarrhea. Even plant versions, like soy or pea, can cause discomfort due to their high fiber content!
Do you gain muscle… or weight?
Another point many people don’t take into account is that not all protein powders are as “healthy” as they seem. Some have added sugar or more calories than you think. A single shake can go over 1,000 calories without you realizing it. If you drink it daily and don’t adjust the rest of your diet, or don’t exercise enough to compensate, what you achieve is not losing weight or improving your fitness, but the exact opposite. And if you have diabetes issues, the risk is greater.
The kidneys
One of the most serious topics is that people who may suffer from kidney problems could worsen their situation. So the best thing is to check with your doctor which proteins you can take and if you should take them.
Possible contamination
Yes, this is mentioned less, but some studies have found that some tubs of protein powder may contain heavy metals, pesticide residues and other substances that are not very pleasant. This can cause hormonal changes up to more serious risks. Pay attention to the brand, if it is tested, if the analysis of what it contains is public…
Additives that go unnoticed
Protein powder is not always just protein. Many products include caffeine, creatine or artificial sweeteners, something “extra” that can have side effects. Excess caffeine can alter sleep and cause tremors or tachycardia; creatine can cause gastrointestinal problems or dehydration; and some sweeteners, especially sugar alcohols, generate digestive discomfort.
So, is it advisable to consume protein powder?
It’s not about taking it or not taking it, but about using it knowing what you are consuming. If your diet is balanced and you reach the daily grams of protein needed, you don’t need to have a daily protein shake, you can take it one day as something occasional, but do choose carefully what you buy, read the labels and if you have any doubt, ask your doctor or your personal trainer!
Even what seems healthier can cause us health problems if we don’t consume it carefully. Don’t get carried away by trends or by what the influencer of the moment says, listen to your body and prioritize real food. Do you know the amount of protein some vegetables have?
Protein recipe without supplements
We’re going to give you a delicious recipe that you can prepare in less than 15 minutes!
Beat 4 egg whites and mix them with a little salt and pepper. In a non-stick pan, sauté a handful of fresh spinach until softened and add 100 grams of pre-cooked chicken breast strips. Pour the egg whites on top and cook over medium heat until set.
The result is a dish full of nutrients and with more than 30 grams of natural protein, perfect for breakfast, lunch or dinner! Let us know what you think 😉