Protein Shakes – What they really do…

Protein shakes are a vital source of protein for athletes and sports personnel, enabling them to keep fit. However often in a gym or recreational environment you may hear that they ‘help you get wedge’, this is partly true as they do aid muscle development, but there are also good and bad side effects that I intend to explore.

The most common source of protein infused into these drinks come in egg, whey or soy form. A bottle can amount to approximately 200-300 grams of protein, and roughly 800-1200 calories.

The bones store 99% of the calcium in the body. Due to high levels of protein in the body the content in the blood becomes more acidic, and in order to stabilise the pH of the blood the body compensates by taking calcium away from the bones. This often occurs from a prolonged use of protein shakes, resulting in a condition called Osteoporosis.

On the labels of the protein shake tubs it should be recommending drinking plenty of water, this is due to the protein having a direct impact on the hydration process of the body. From research carried out by the Department of Nutritional Sciences in America where body-building is a very large industry, they have been able to observe that the shakes boost nitrogen levels in the body, affecting the kidneys, kidney stones can occur from the accumulation of calcium in the body. The problem can be avoided by drinking 8-10 glasses of water daily.

People who are lactose intolerant (inability to digest the sugar lactose) should be aware that the protein shake could cause side affects due to their allergy. These side effects can be severe bloating and stomach cramps. As whey is a by-product of milk, these shakes should be avoided if you are lactose intolerant.

Liver damage can be caused when the liver cannot assimilate protein in the body. Diarrhoea can be a side effect of consumption as the protein can lead to elevated enzyme levels in the digestive tract. Although there is no scientific evidence people who have consumed protein shakes have often been found to suffer from acne. However the contents of the shake can cause hormonal changes and allergic reactions in the skin.

When exercising or strength training the muscles rely on the bodies protein, fats and carbohydrate stores to fuel the workout. After an intense workout taking a protein shake helps to restore the protein stores in the body and enables the body to promote lean muscle gain. The processes of catabolism and anabolism, tearing down and restoring muscle tissue are the two single processes that lead to the body building muscle.

Relying on an all protein diet reduces the bodies’ ability to properly digest fats and carbohydrates. Protein is found naturally in many everyday foods, such as fish, meat and nuts. It is essential to keep a balanced diet with or without protein shakes in order to keep the body healthy and functioning properly. For men it is recommended that they consume 55 grams of protein daily, and for women it is recommended that they consume 45 grams daily.

So to conclude, taking protein will not cause all of the above side effects and conditions, it is the over-use and reliance upon the products that will cause the body problems. I hope everyone using or going to use protein shakes uses them in a healthy manner, incorporating the shakes into their current diets, which should help you get fitter in the long run.