Hey there viewers , if you go to the gym , you've probably heard the regulars talking about protein shakes , they drink after a workout protein powders made into a shake or however you like are becoming more popular as a nutritional supplement .
You can buy them in every nutrition store and all over the internet .
You can even find premixed , ready to drink protein shakes .
It's a quick way to ensure body is nourished and satisfied .
Apart from helping you bulk up protein powders have a wide range of health benefits plus a few side effects too .
And in today's video , we'll tell you what they are from benefits like muscle growth , lower blood sugar levels , improved energy to side effects like kidney problems , liver damage and more .
Watch till the end to learn about all of them .
Number one muscle growth , muscle mass naturally declines with age .
This usually leads to fat gain and raises the risk of many chronic diseases .
However , this adverse change in body composition can be partially slowed , prevented or reversed .
With a combination of strength training and adequate diet .
Strength training coupled with protein powder has been shown to be an effective preventative strategy .
Protein powder contains a compound called lucine effective for the prevention of age related muscle loss .
It can also improve strength and give you a better looking body for muscle growth weight .
Protein has been shown to be slightly better compared to other types of proteins such as caine or soy .
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Number two , weight loss protein powder is more satiating than either fat or carbohydrates .
It helps maintain fullness and feeling full results in smaller portion sizes and less snacking .
This makes weight management easier .
A study found that supplementing protein powder might reduce body weight and total fat in overweight and obese people .
It also decreases blood pressure , cholesterol levels and the risk of heart disease .
Number three , lower blood pressure , high blood pressure levels , which are one of the most common causes of heart disease can be managed easily by upping your protein intake .
According to studies , consumption of dairy based proteins such as we has been shown to reduce blood pressure levels .
This is because weight protein contains helpful enzymes which work to tame blood pressure levels .
Eating moderate amounts of weight protein can cut inflammation , risk , reduce blood clots and promote healthy living .
Number four provides added nutrition .
People who find it challenging to meet daily protein requirements may find protein powder to be a healthy alternative athletes , weightlifters , older adults and people with chronic illness may need to exceed the general protein intake recommendation .
Research shows that athletes with strenuous exercise training may benefit from having about twice the daily recommended protein .
This can range from 1.5 to 2 g per kilogram of body weight .
Number five , strengthens antioxidants .
Antioxidants are an important component in the body .
They fight off toxins , oxidative stress and promote regeneration and growth of all Gluta thone is one of the most crucial antioxidants we need .
Now this antioxidant unlike others is made naturally by the body .
This is possible when we take in all amino acids through adequate protein consumption .
So regular intake of protein powder may benefit glut thone production and strengthen antioxidant function in the body .
Antioxidants help fight off disease , keep infections at bay and eliminate harmful free radicals from spreading .
There are benefits for skin and hair too , feel like you're missing out .
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Number six regulates blood sugar for diabetics , cutting down on carbs and including more protein is one way to manage diabetes including protein powder .
According to studies can help moderate blood sugar , it does this by increasing insulin levels and sensitivity .
Protein powder carries the most benefits for diabetics like stabilizing blood sugar compared to other forms of protein like non vegetarian and poultry products .
Number seven , boosts metabolism along with reducing appetite , protein powder boosts metabolism .
The body uses energy to digest and make use of the nutrients in food .
This is called the thermic effect of food or TEF and protein's thermic effect is much higher than carbohydrates and fat , whether you're an elite athlete or just someone trying to lose a little belly fat .
Consider replacing some of your carbs and fats with protein in your daily meals and snacks .
Number eight improves energy .
Protein powder increases glycogen levels .
This compound is a source of energy during exercise or heavy activity .
It enhances the effect of leptin a hormone that affects energy balance .
Plus because protein is easily digested and accessed by the body .
It is converted into energy quickly naturally boosting energy levels .
A study found that participants experienced an increase in performance when they consumed protein powder .
After resistance training , this included agility , running , vertical , jumping and muscle endurance .
This is all due to the amino acids present in protein powder when the body lacks sufficient levels of amino acids .
That's when you experience muscle wasting and delayed exercise recovery after a workout .
Now let's talk about a few possible side effects of protein powder .
Number 1 may cause digestive issues .
Most of weight protein powders , side effects are related to digestion .
Some people have problems digesting protein powder and experience symptoms such as bloating gas , stomach cramps and diarrhea .
But most of these side effects are related to lactose intolerance .
If you are lactose intolerant , try switching to a way protein isolate powder .
This powder is more refined with a significantly smaller amount of fat and lactose than regular weight .
Protein concentrate .
Alternatively try a nondairy protein powder such as soy pea egg rice or hemp protein .
Number 2 may cause unhealthy weight gain .
This side effect beats the very purpose of inventing protein supplements in the first place .
If taken in excess protein supplements can cause you to gain weight .
And by weight , we mean fat When your workout regimen does not match up to your protein intake , the unutilized calories get converted into fat .
This fat piles up day by day causing you to gain weight rapidly .
Number three might affect kidneys as protein is utilized by the body , it produces ammonia as a byproduct .
The ammonia is then converted into uria which is eliminated from the body through urine .
The logic is simple .
If a person takes high amounts of protein , they produce large quantities of urea .
It puts higher pressure on the kidneys as they filter out copious amounts of urea and calcium from the blood .
When large quantities of protein supplements are consumed over a long period , there is an increased risk of developing renal disorders .
Impairment of kidneys .
Kidney stones and renal failure are the probable side effects of taking protein supplements in excess .
Did you know that you can improve your kidney health by just eating the right kinds of foods .
Learn more about such foods by watching 13 foods that make your kidneys healthy Now , back to protein powder benefits and side effects .
Number 4 may cause liver damage .
Having a diet of protein supplements with no carbs can push the body into a state of ketosis .
This is where the body utilizes fat as the primary source of energy .
This leads to high blood acidity levels .
High blood acidity is known to impair liver function and may result in severe liver disorders .
Also taking excess protein powder without exercising can lead to liver inflammation and increase the risk of serious liver injury .
Number five , bad gut health , many people use protein shakes as meal replacements .
While low calorie , high satiety protein shakes can be useful for reducing calories .
They can force you to unwittingly avoid important nutrients that you might otherwise get from the foods being replaced .
These include vitamins , minerals and fiber .
Many protein powders lack fiber which can cause a gut microbiota imbalance and affect your immune system .
Number six , hair loss , our hair is made of Carotin which is a protein .
So it only makes sense to have more protein .
Well , maybe not .
This is because we protein is also known to boost testosterone levels .
This produces a chemical called DH T in the bloodstream , which can often cause hair loss .
It's not protein , but the chemical that is produced in the process that creates hair loss , even lifting excess weights can lead to an increase in testosterone levels and subsequent hair loss .
While protein powder is a good way to get your daily protein .
One of the best ways is through eating the right kinds of foods , learn more by watching 20 foods high in protein that you should be eating or 11 high protein vegetables you have to eat .
So go ahead and watch one or both of these videos for maximum benefits .
What's your preferred way to meet your protein needs ?
Is it through powders or food ?
Let us know in the comment section below .