Many athletes worldwide use protein shakes, protein bars, and other supplements to enhance their performance and boost the results of their workouts. But are these products healthy, and how do they work? Particularly with so much concern over whey protein side effects in the national media, it’s important to take a serious look at these questions.
A high protein diet is beneficial because the human body uses protein to build and repair muscle, skin, bone and connective tissues. Protein also regulates bodily functions and produces hormones and enzymes, and gives you energy and stamina. When it comes to protein shakes, though, the main function is usually to facilitate repairing and building muscle.
People tend to believe that to build muscle up, they must consume more calories and protein than usual. Research has shown, though, that most Americans already consume more protein than they need to (this is even true for most vegetarians!). The average non-athlete needs about .8 grams of protein per day for every kilogram of body weight. Athletes and bodybuilders do need more protein: one expert recommends between .8 grams and 1.7 grams of protein per kilogram of body weight each day, while another suggests 1.2 – 1.4 grams per kg for endurance trainers or 1.7 – 1.8 grams per kg per day for bodybuilders.
But the average American already consumes about 100 grams per day, and one of the main whey protein side effects is that an overload of whey protein (or any other type of high protein foods, for that matter) can cause kidney damage or lead to loss in bone density due to leeching the calcium from your bones.
And consuming too much protein can add to your waistline, too–even if a lot of your additional protein comes from low-fat protein shakes, any protein calories you consume that your body doesn’t burn off or use to build tissues quickly can turn into body fat.
That said, a post-workout supply of nutrients (either in a meal, a protein shake, a protein bar, or some other protein supplement) really does help to provide your body with the materials it needs in order to rebuild muscle after working out. And aside from the benefit of rebuilding muscle, replacing other types of caloric intake with protein (rather than simply adding more protein to your existing diet) has been shown to reduce obesity rates and even reduce the risk of osteoporosis. And to reduce the risk of harming your body with too much whey protein powder, you can do several things.
First, be sure to exercise enough. If you’re consuming a lot of whey protein powder, but you’re very active and drink plenty of water, this will help your kidneys flush out your system and avoid renal damage. This will also ensure that you don’t gain unhealthy stores of fat from your additional intake. And in terms of bone-density loss, you can take calcium supplements if you think this will be a risk for you.
But most importantly, just monitor your intake and don’t go overboard. A protein shake here and there isn’t unhealthy, and can indeed help to build your muscle mass and aid with body sculpting – but be sure to keep an eye on your consumption habits.
Disclaimer: This information is not meant to replace the personal advice of a physician or nutritionist. Always be careful about undertaking changes in diet or exercise plans, and be especially sure to consult your doctor if you have any preexisting heart, kidney or other health problems.
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