Top 12 Advantages and Disadvantages of Protein Shakes

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Everything has two sides, therefore, what are the advantages and disadvantages of protein shakes? or what are the pros and cons of protein shake?

Actually, protein shakes are one of the dietary supplements used by several people globally due to its significant nature.

Many athletics and bodybuilders use protein shakes to improve their performance.

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It is also used as a weight-loss supplement, therefore, overweight individuals use a protein shake to lose excess body fats(1).

Intake of protein shake helps in the recovery of the worn-out cell after an intensive exercise.

A dietary supplement can be purchased in malls or in powder form to be created at home.

Nevertheless, everything good must have its and side effects.

This article presents the main advantages and disadvantages of protein shakes.

Advantages of Protein Shake

  1. Improvement of  performance

Intake of Protein shake increases the level of performance during intensive exercise.

Taking protein shake can help you perform resistance training as it boosts your energy level by speeding the rate at which your body burns carbs and fats into energy(2).

In fact, it stimulates adenosine triphosphate to produce more energy during the workout session.

It also helps in muscle recovery resulting in more refreshments during a workout.

Research on athletes shows that while they use protein shake, they can train vigorously without getting exhausted as compared to those using the standard diet(3,4).

That is why a wide number of athletics uses it as energy enhancement supplements.

  1. Used as Weight Loss and Body Maintenance

Protein shake helps in burning excess body fats therefore, drinking it helps in losing weight.

It also helps in maintaining current body weight.

In fact, studies show the advanced benefits of consumption of protein shake and it is a well-known weight loss strategy (5, 6, 7).

Consuming protein shake can help in suppressing appetite or the hunger hormones, leading to reduced calorie intake (8).

It also helps in boosting your metabolic rate, this helps you burn more calories and carbs as cited in most studies (9, 10).

Furthermore, taking protein shake can help you avoid muscle loss while losing weight as it maintains muscle mass as shown in a study(11).

Therefore, if you are a serious person who wants to get rid of belly fats, then include protein shake as part of a meal replacement program to lose weight faster as compared to those following a standard diet.

  1. A protein shake help in muscle growth

Very easy to consume protein shake as compared to other dietary supplements.

Protein supplements are rich in 9 essential amino acids that help in muscle growth. They help prevent muscle loss in elderly people.

In fact, studies show that whey protein is effective for the prevention of age-related muscle loss, as well as for improved strength and a better-looking body (12).

Furthermore, whey protein shake has been shown to be slightly better compared to other types of protein, such as casein or soy in promoting muscle growth. (13, 1415).

Making protein shake is also very easy as it only takes a few minutes to prepare a protein shake.

It makes you feel satisfied and energetic just like other meals can do.

For that matter, you can mix fresh fruit with the protein shake to maintain a complete nutritional profile.

A good number mix the powder with water of fresh juice and carry it along as they go to work out to improve their workout performance.

Pros of protein shake

  1. Recovery of injuries

Protein supplements help in the recovery of injured tissues and cells during intensive exercise.

Studies link protein shake to stimulates adenosine triphosphate to produce more energy during the workout session and help in preventing stiffness(16,17).

A study on patients with injuries given protein shake shows that they could train more comfortably with minimal pain as compared to exercising without the shakes(18).

Furthermore, drinking protein shakes after a workout enables the body to feel at ease.

It is evidenced that performing a very intensive workout may lead to worn out of some tissues and cells that need to be replaced(19).

Therefore, supplementing with a protein shake can help you overcome or help in muscle recovery after workouts.

      5. A protein shake can help Reduce your hunger hormones

The truth is some foods are more satiating than others, an effect which is partly mediated by their macronutrient composition.

However, protein is by far the most filling of the three macronutrients that is protein carbs and fats(20).

Whey protein shake appears to be more satiating than other types of protein, such as casein and soy (2122).

In fact, whey protein is very satiating (filling), even more so than other types of protein.

Due to the filling properties of protein shake, it reduces your hunger hormones reducing your calorie intake.

This makes it a useful addition to a weight loss diet.

    6. A protein shake can help prevent certain chronic illnesses

The use of protein shake is shown to reduce the risk of type-2 diabetes, lower blood pressure, cholesterol risk, reduce excessive body inflammations, and boost the immune system(23,24, 25).

It increases the blood flow leading to a reduction in blood sugar levels, bad cholesterol levels, triglycerides and boosts insulin sensitivity.

All are linked to reducing the risk of developing high blood pressure, diabetes, high”bad” cholesterol level, and body inflammations.

Taking protein shake is good for your body defense mechanism so don’t worry.

        7. They are affordable

The protein SAPs are very cheap and affordable as compared to other supplements according to user reviews. 

It also comes with a bonus, that is, people may pay upwards of $100 for a protein shakes mix, and receive multiple shakes from that container.

That has reduced the cost per serving’s price dramatically.

Furthermore, most protein shakes are priced at less than $0.50 per serving.

Disadvantages of Protein Shakes                       

Every coin has two sides therefore, protein shake also has its negative effects.

Like excessive consumption may cause digestive problems, such as nausea, pain, bloating, cramping, flatulence, and diarrhea(26).

However, moderate consumption of protein shake is well tolerated by most people, with a few exceptions.

At the end of the day, the whey protein shake is not just a convenient way to boost your protein intake, it may have some lead to some health complications

Here are some of the cons of a protein shake that you should put on your fingertips.

  1. Incomplete Nutrition

When protein shakes are used on their own, they are a nutritional loss.

They don’t provide significant amounts of carbohydrates, vitamins, minerals, and healthy fats.

Therefore, cannot be a full meal replacement.

Even if healthy levels of carbohydrates and fats are mix with the shake’s formula, the levels of phytonutrients and antioxidants found in a full meal are not found in a protein shake.

This is one of the consider eating whole food as they are nutrient-dense and can help you get the most essential antioxidants to boost your immune system.

  1. Not delicious and bad taste.

Drinking Protein shakes can be challenging due to their bad flavor.

The taste may not be pleasing, this becomes a challenge to its usage. It will force you to mix it with other flavored drinks.

According to reviews, people find it difficult to drink the shakes; therefore, they mix it with other flavored fresh juice to make it palatable.

Though, it does not taste good even after the mixing.

  1. Nutrient deficiencies

Long-term use of protein shake may lead to nutrient deficiencies.

Replacing protein shake with whole food is not the right way to go especially in the long-term.

It does not contain all the nutrients. You may miss certain vitamins and minerals which can lead to micronutrient deficiencies.

Studies show that you may develop nutrient deficiencies if you replace too many meals with shakes.

Furthermore, you could regain the weight you had lost after you return to your previous eating habits.

  1. A protein shake can cause people to gain weight instead of losing it.

When it is improperly used, it can result in weight gain rather than weight loss.

This is very common in most weight losers who don’t use protein shake appropriately.

It is, therefore, important to read the label and follow the instructions and don’t use protein shake for the long-term.

You can as well have a dietitian to help you lose weight safer with a protein shake.

  1. May be harmful to your health

They could be harmful if you have them in conjunction with a high-protein diet(27).

Furthermore, if you have ever had liver or kidney problems then protein shake can lead to other health complications.

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The common health complications that may result due to overdose of protein shake include high blood cholesterol, elevated heart disease risk, liver dysfunctions and kidney complications.

It is also associated with nausea, pain, bloating, cramping, flatulence, and diarrhea when taken at overdose.

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SUMMING IT UP

 A protein shake is very important when correctly used; therefore ensure that you read the labels carefully and avoid those that are high in sugar, cholesterol, or saturated fat.

In addition, before using a protein shakes consider alternatives such as getting extra protein through a whole food snack or preparing meals ahead of time so you can eat them on the go.

As with any dietary plan or if you have ever had liver or kidney problems, then consult with a doctor before starting using protein shake.

If you don’t exercise or don’t change your caloric intake levels then, a protein shake can lead to weight gain weight instead of losing it and not building muscular weight.

In general, everything has its negative and positive effects, therefore, the above are the advantages and disadvantages of protein shakes.

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