8 Health Benefits of Protein Powder And 6 Possible Side Effects

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 .

What's your favorite protein powder ?

Is it caine way p tell us quickly down below .

In the comment section .

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 .

Ok .

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 .

Consistent .

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 .

Right .

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 .