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?
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, 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 an overload of protein 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 you consume that your body doesn’t use quickly will be stored in your body as 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 a workout. 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, you can do several things.
First, be sure to exercise enough. If you’re consuming a lot of protein, 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. Protein shakes aren’t unhealthy in moderation, and can indeed help to build your muscle mass–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 drastic changes in diet or exercise plans, and consult your doctor if you have any preexisting heart, kidney or other health problems.
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