Whether for losing weight or for regeneration after exercise – a protein shake should not be missing. But how healthy are the protein shakes really and can we even face health risks?
Along with fat and carbohydrates, protein is one of the essential macronutrients. Our body needs protein as an elementary building block for our muscles, cells, tissues, organs and blood. Our enzymes and hormones also need protein.
In recent years, a protein boom has almost broken out and protein shakes are becoming increasingly popular. Athletes in particular reach for a shake after a sweaty workout to support muscle growth with additional protein. But how healthy are the shakes really? And how does daily consumption affect our health? We clarify and tell you what happens when you consume a protein shake every day.
Table of Contents
How protein shakes affect our health
1. Proteins saturate
Protein-rich foods and therefore protein shakes keep us full for longer. The explanation is the low glycemic index. This ensures that our blood sugar does not rise so quickly and that unwanted cravings stay away.
2. Your body can become acidic
However, too much protein can also damage your body and upset your acid-base balance. Why? Too high a proportion of protein-rich food can cause excess acid if too few basic foods are consumed at the same time. Athletes are primarily affected by such acidosis. Fatigue, reduced performance or muscle pain are just a few of the many symptoms that occur with hyperacidity .
3. Proteins burn calories
Did you know that proteins have a thermic effect? This is the energy that must be released to digest the nutrients. Means that part of the increased calories is burned again. The energy content that is converted into heat is about 20 to 30 percent in proteins. It is 10 percent for carbohydrates and just 2 percent for fats.
4. Your kidneys can be damaged
Our kidneys work like sewage treatment plants in our body as they eliminate waste products. Many ureas are formed when proteins are broken down. To get rid of these, our body needs a lot of liquid, which is why our kidneys have to work properly. In the long run, this extra work can damage our kidneys and increase the risk of kidney stones , for example .
