Protein Shakes: Here Are The Dos & Don'ts

Protein shakes are beverages made by mixing protein powder—often derived from sources like whey, casein, soy, or plant-based proteins like pea or hemp—with water, milk, or other liquids. They are commonly used as a convenient source of protein to support muscle repair, growth, and recovery, especially after exercise. While protein shakes can be a healthy addition to a balanced diet, providing essential amino acids and aiding in satiety, there are several dos and don'ts to consider. Below we discuss some common dos and don'ts you must consider when consuming protein shakes.

Dos

1. Choose a high-quality protein shake

Opt for protein shakes made from high-quality ingredients, such as whey, casein, or plant-based proteins like pea or hemp. Check the label for minimal additives, fillers, and artificial sweeteners. A high-quality protein shake should provide a complete amino acid profile, essential for muscle repair and growth, especially after workouts.

2. Consume protein shakes at the right time

To maximise benefits, consume your protein shake at strategic times, such as after a workout or in the morning. Post-workout shakes help repair and rebuild muscle fibres, enhancing recovery. Drinking a protein shake in the morning can provide a quick and convenient source of protein to kickstart your metabolism.

3. Balance your protein intake with whole foods

While protein shakes can be convenient, they should complement a balanced diet rich in whole foods like lean meats, fish, eggs, dairy, legumes, nuts, and seeds. Whole foods provide a variety of other essential nutrients, including vitamins, minerals, and fibre, which are crucial for overall health.

4. Adjust your protein shake to your fitness goals

Customise your protein shake to align with your fitness goals. If you're aiming for muscle gain, choose a shake with higher protein content and mix it with milk or add ingredients like nut butter for extra calories.

Don'ts

1. Don't over-consume protein shakes

Overconsumption of protein shakes can lead to an excess intake of protein, which may strain the kidneys and liver, especially in individuals with pre-existing conditions. Excess protein is also stored as fat, contributing to unwanted weight gain.

2. Don't rely solely on protein shakes

Avoid relying exclusively on protein shakes for your protein needs. Whole foods provide a more diverse range of nutrients that protein shakes may lack, such as fibre, phytonutrients, and essential fatty acids. A balanced diet rich in a variety of whole foods is crucial for overall health.

3. Don't ignore added sugars

Many commercial protein shakes contain high levels of sugar, artificial sweeteners, flavours, and preservatives that can contribute to health issues like weight gain, blood sugar spikes, and digestive discomfort. Always read the ingredient list and choose products with minimal added sugars.

4. Don't consume them without hydration

Protein metabolism requires water, and consuming protein shakes without adequate hydration can lead to dehydration, especially for those engaging in intense physical activity. Hydration is key for kidney function, muscle recovery, and general well-being.

By following these dos and don'ts, you can effectively incorporate protein shakes into your diet in a way that supports your fitness goals and overall health.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.