You're undoubtedly hyperaware of the necessity of consuming more protein, whether you're on a diet or not because you've read about the macronutrient's potential to boost weight loss while retaining muscle mass. Protein keeps you fuller for longer than carbs; it's the foundation of strong muscles, and who doesn't want a leaner physique?
Protein shakes and powder manufacturers take advantage of this to sell protein supplements, a product sector that shows no signs of slowing off. According to Statista.com, the global market for whey protein alone is expected to reach $15.4 billion (US) by 2024.While it is important to consume enough protein, and the demand for protein shakes has risen dramatically, you should be aware of a few potential adverse effects of drinking protein shakes. Here are some things to bear in mind.
1. Allergic Reactions
It's no surprise that as more people use protein supplements, doctors are witnessing an increase in food allergies associated with protein shake use. Allergy specialists at the University of Nebraska Medical Center report seeing several patients with severe allergic reactions after drinking whey protein shakes, including sneezing, throat swelling, flushed skin, abdominal pain with cramps, explosive diarrhea, chest tightness, and shortness of breath, according to an article published in Archives of Clinical Case Studies.
While cow's milk allergies are less frequent in adults than in children, they can cause serious reactions. Many protein supplements contain soy lecithin, which they believe may have contributed to the allergic responses they saw in the emergency room. Check the source of the protein before eating or drinking it; frequent allergies include eggs, milk, and soy.
2. Consuming a higher number of calories than you realize.
Liquid calories are swiftly absorbed, and the brain may not identify them as easily as calories from solid foods. As a result, if you drink protein shakes daily, you may gain weight.
"Protein shakes can be very heavy in calories, especially from added sweeteners," explains Invigor Medical's Leann Poston, MD. "If you drink a liquid shake and then eat a substantial dinner, you might not feel satisfied."
Drinking a protein shake right before or with a meal rather than a between-meal snack may be one way to avoid swallowing all those additional calories and gaining weight. According to one study, people who drank protein shakes in between meals did not automatically eat less at mealtimes.
3. Kidney Stones
According to a study published in International Scholarly Research Notices, high-protein, low-carbohydrate diets boost urine calcium, increasing the risk of kidney stones and liver damage. High protein intake promotes the creation of oxalate crystals, which bind to calcium in the urine to form a solid mass that can clog the ureter and cause pain.
"If you have renal illness, check with your doctor to see if adding protein is healthy for your kidneys and what your limitations should be," Dr. Poston advises.
4. Stronger Bones
One unexpected benefit of protein consumption may be a reduced incidence of hip fractures as you age. Over 30 years, a Harvard study published in Osteoporosis International reviewed data from more than 100,000 patients, focusing on food and bone fracture rates. The researchers discovered that as men consumed more protein from all sources, their risk of fracture decreased. While women's protein intake from all sources did not affect fracture risk, those who consumed more plant-based and dairy proteins than meat proteins had a reduced risk of hip fractures.
5. An Unbalanced Microbiome
Protein smoothies are commonly used as meal replacements by many people. While low-calorie, high-satiety protein drinks can help you lose weight, they can also compel you to forego vital nutrients like vitamins, minerals, and fiber that you could otherwise get from the foods you're replacing, according to nutritionist Trista Best, RD, of Balance One Supplements.
"Many protein powders are devoid of fiber, which might lead to a disruption in your gut bacteria and weaken your immune system," she explains.
6. Extra Calorie Burn
"There's a lot of pretty solid evidence that protein has a higher thermogenic effect than its counterpart macronutrients, lipids, and carbohydrates," explains AIM Athletic in British Columbia's certified sports nutritionist Jake Horcoff, CSCS.
This implies that your body will burn more calories while it digests the protein.
"I recommend that all of my fat-loss clients include a protein shake in their daily diet, not only to help them burn more calories but also to preserve muscle mass as they lose fat," Horcoff explains.
7. Better Hunger Control
According to a study published in The American Journal of Clinical Nutrition, eating protein improves satiety more than carbohydrates or fat and reduces calories.
"If someone is on a calorie-restricted diet and is hungry, a protein shake can be an excellent option to satiate their cravings," Horcoff explains. "Also, a lot of hunger is caused by dehydration, which can be remedied by drinking a protein shake."
8. Increased Risk of Heart Attack
High protein diets may directly affect cardiovascular health, potentially raising the risk of a heart attack, according to a recent animal study published in the journal Nature Metabolism.
Researchers looked at two groups of mice: one that was fed a high fat, high protein diet (46 percent of calories from protein) and another that was provided with a high fat, low protein diet (15 percent of calories from protein). The mice fed a high fat; high protein diet generated much more arterial plaque than mice fed a high fat, low protein diet.
Furthermore, the plaque in the mice' arteries was unstable, prone to breaking apart and increasing the risk of a heart attack.
Dr. Babak Razani, an associate professor of medicine at Washington University School of Medicine in St. Louis, MO, told Medical News Today, "Our study explains how and why dietary protein contributes to the development of unstable plaques." "A couple of scoops of protein powder added to a milkshake or smoothie gives about 40 grams of protein—nearly the daily recommended "A couple of spoons of protein powder added to a milkshake or smoothie provides about 40 grams of protein—almost the daily recommended intake.
9. Ingesting Heavy Metals and Toxins
Like all dietary supplements, protein powders are not regulated by the Food and Drug Administration, so you must rely on the makers' goodwill to ensure that they are safe to consume.
According to a study sponsored by the Clean Label Project, a national nonprofit, many of the top-selling protein powder supplements contain heavy metals and BPA (bisphenol A), an industrial chemical used in plastics and a known endocrine disruptor focusing on labelling transparency. Plant-based protein powders were discovered to include lead, mercury, cadmium, and arsenic, making them the worst offenders. The study also found that 28 out of 134 protein powders had BPA levels that were twice the regulation limit (3 micrograms), while other protein powders were BPA-free.