Is drinking protein shakes good for your health? Benefits and cons

Protein shakes are a dietary supplement that people use for a number of reasons but generally to gain muscle and/or lose weight. People can typically get the recommended dietary allowance of protein through wholesome foods. However, protein shakes provide an easy way for people to enhance their intake of the important building block for muscle along with hair, skin and nails.

This is one of the reasons behind the increasing popularity of this particular dietary supplement. But are they good for you?

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Is drinking protein shakes good for your health? Benefits and cons

Some studies have shown that increasing the amount of protein in your diet above the recommended daily allowance may offer benefits. These include helping you “lower body fat, keep lean muscle, feel full and lose weight” according to the Mayo Clinic. However, those studies don’t focus specifically on protein shakes instead looking at diets that include many sources of protein and the evidence is limited.

And while the makers of protein shakes say their products promote the before mentioned benefits, the world-renowned medical center warns that they “aren’t a magic way to lose weight.”

That is because if you replace regular food with protein shakes, when you go back to solid foods again, which you will eventually have to do, you may regain those extra pounds. As well, if you are supplementing your regular diet with protein shakes, even though they have low calorie amounts, those are additional calories in your diet and could make losing weight more difficult.

To avoid those outcomes you should make smart food choices as well as developing habits that will help you burn more calories than you consume.

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How much protein should you consume per day?

The Dietary Guidelines for Americans state you should consume 0.4 grams per pound or roughly 46 to 56 grams of protein per day. But the amount depends on your weight, age and overall health. Older adults, those over 65 years of age, or those recovering from an illness or surgery might need more protein in their diet.

If you have underlying health problems such as kidney issues, you should speak with your doctor before embarking on a high-protein diet. Also consuming too much protein can make you feel bloated.

What to keep in mind about protein supplements

As for the shakes and powders, they derive their protein from one of two sources, animal or plant. Typically, the animal-based proteins come from whey derived from cow’s milk So, if you are lactose intolerant you will want to keep this in mind.

The Food and Drug Administration doesn’t typically review supplements for safety and effectiveness prior to them becoming available to the public. You should research the ingredients, some powders may contain steroids, as well as the trustworthiness of the brand. Healthline recommends picking those that have undergone third-party testing.