Protein shakes are one of the most popular supplements in the fitness industry due to aggressive marketing from sports supplement companies. We have brought with the protein shake facts you should be aware of.
Although they have been used for a long time, the truth is that there is still a lot of misinformation and many myths regarding their usefulness and effectiveness that we will try to expose below.
Protein shakes will make you gain weight
By drinking protein shakes you will increase your caloric intake as you would with any other food, but this will not necessarily make you gain weight in the form of muscle mass or in the form of fat.
Only when there is a caloric surplus (that is, when the number of calories you eat is greater than the number of calories you expend) will your weight increase, regardless of the foods you choose.
Protein shakes are bad for your kidneys
Currently there are still those who think that protein shakes affect organs such as the liver and kidneys very negatively, but the reality is that these supplements have not been shown to be harmful in people without previous pathologies even when they were used at very high doses.
Protein shakes are only useful if you train
Sport is very beneficial in consistent doses, and we encourage you to do so, but it is not essential if you want to enjoy the benefits of protein shakes.
Whey is halfway between a food and a supplement because it has a large amount of bioactive peptides and proteins of high biological value that can be very useful for our usual diet.
The More Protein Powder You Take, The Better
There is a limit in relation to protein intake beyond which it does not make sense to continue consuming it, and therefore the type of protein we ingest will be independent because in the end it will be redundant and we will be losing an opportunity to include a greater contribution of fats and carbohydrates.
In general, this point is found from 2.2 – 2.5 grams of protein per kilogram of body weight. In practically all cases, in a caloric surplus stage it makes almost no sense to try to exceed these values.
Protein shakes can be very dangerous
In general, people tend to think that protein shakes can cause very serious damage to health because they are confused with anabolic steroids, that they are something really dangerous and that they should not be used by anyone without a proper context.
Currently, the production of protein powder on a large scale is a very controlled process that passes a long series of tests to guarantee its wholesomeness and its absence of toxic or harmful compounds, so it should not be something of the that you are afraid.