Proteins are called the building blocks of the body. They are the most vital ingredient to build muscle mass and a well-defined body. Protein is also important in the synthesis of muscle protein that helps to recover from wear and tear in muscles. Quicker recovery leads to quicker muscle gains. This nutrient is also beneficial to lose excess fat from the body and improve performance and recovery.
Due to all these benefits, there is seen an increasing demand for protein powder supplements. Though these supplements fulfill the daily protein requirements conveniently, their overconsumption can cause a lot of harm to the body in the long run. In this post, we will tell you why protein supplements in excess do more damage than good and a few effective homemade protein shake recipes that are safe, healthy, and effective to fulfill your fitness goals.
Adverse Effects Of Protein Supplements
Excess consumption of protein is not beneficial for health. It can harm various organs of the body and reduce overall performance. Here we have listed a few side effects of eating more protein supplements.
1. Can Disturb Your Digestive System
The milk you consume has two types of high-quality proteins, casein protein and whey protein. As the majority of protein supplements are made from milk, they have both these proteins in them.
Along with that, they have high amounts of lactose, which makes it not a good choice for people who are lactose intolerant. Excess consumption of proteins can lead to increased bowel movements, nausea, and bloating. It can also lead to a few other side effects that include diarrhea and flatulence.
2. Can Cause Excessively Low Blood Pressure
Based on research, whey protein has the ability to reduce blood pressure considerably in the body. So, people who are already taking blood-reducing medicines to bring down their high blood pressure levels need to guard themselves against this problem.
3. Can Harm Your Kidneys
When your body digests proteins, a by-product called “ammonia” is produced in the body. This gets transformed into urea and gets expelled from the body via urine. If a person consumes high protein, then their body produces large amounts of urea. It requires a lot of effort for the body to expel large amounts of calcium and urea from the blood.
Excess consumption of protein supplements causes an increased risk of renal disorders. kidney stones, renal failure, and impairment of kidneys. If you want to keep your kidneys in the best shape, then you should not overexert them by consuming excess amounts of proteins.
4. Can Lead To An Unhealthy Weight Gain
The major benefit of protein supplements is to help reduce fat and weight in the body. When consumed in excess, it can do the opposite. This can bring a lot of disappointment to the user. When your workout routine doesn’t match your protein consumption, then the unused calories get transformed into fat. This fat starts to deposit in the body and results in weight gain.
5. Can Interrupt Hormones Secretion
When you consume soy-based protein supplements, it causes disruption in the levels of hormones in the body. This happens because soy has high amounts of phytoestrogen and essential amino acids that perform the same work as the estrogen hormone. These protein supplements have soy as their main component.
They contain around 95% of genetically altered soy that contains glyphosate chemicals. So, when you consume this protein supplement, it causes an imbalance in hormones. This can lead to erectile dysfunction, reduced sex drive, and enlarged breasts in males. In women, it can cause miscarriage and birth defects in babies.
6. Can Cause Heavy Metal Poisoning
Protein supplements have traces of poisonous heavy metals such as lead and arsenic. Excess consumption of supplements increases the amount of these heavy metals in the body. In this way, it leads to the development of severe kidney ailments in the body.
7. Can Interact With Existing Medicines
It has also been seen that protein supplements can reduce the absorption of medicines that are taken to treat osteoporosis in the body. Whey protein can interact with anti-platelet medications, NSAIDs, and anti-coagulant drugs as well. Due to their interaction with drugs, it is best to consult with your doctor before you consume protein supplements.
8. Can Damage Your Liver
A protein-rich diet can lead the body to a state of ketosis, where the body uses fat as the major source of energy. This results in an increase in high acidity levels in the blood. This condition, when continued for a long time, results in impaired liver function, liver inflammation, liver cirrhosis, chronic liver injury, etc.
9. Can Make You Dehydrated
You need to drink plenty of water when you are on a high-protein diet to save yourself from dehydration.
10. Can Lead To Acne Formation
Whey protein can increase the production of the IGF-1 hormone in the body. This hormone activates oil glands and increases the secretion of sebum on the skin. This, in turn, causes acne to form on the skin.
11. Leads To Hair Fall
Protein boosts testosterone production in the body. In this process, your body produces a special type of chemical called DHT in the blood that is responsible for hair loss. So, moderate your protein intake to prevent hair fall.
Effective Homemade Protein Shakes To Build Dense Muscles
Due to the above drawbacks of protein powder supplements, it is wise to form your own homemade protein shakes that, along with protein powder, also include protein-rich foods. In this way, your consumption of protein powder supplements reduces. Consuming protein in this way prevents you from going overboard and experiencing the above side effects.
We have identified all protein-rich foods and healthy carbs and fats that are required to give you a well-sculpted and chiseled muscle body. These shakes are also ideal for weight management. Consume them as a pre-workout and post-workout supplement for adequate muscle protein synthesis. So, here is a complete list of the best homemade protein shakes to realize your fitness objectives.
All these easy-to-prepare shakes serve one person and offer around 25 to 45 grams of superior-quality protein. To prepare a shake, blend all these ingredients in a blender and enjoy this yummy delight before and after your workout. Along with it, eat a clean diet and manage your stress levels throughout the day.
1. Mango and Apple Protein Shake
Ingredients
- 1 cup unsweetened Apple Juice
- 2 scoops of Vanilla Protein Powder
- 2 tablespoons of Orange Juice Concentrate
- Half a cup of Greek Yogurt
- Half a cup of ripe Mango
- Half a cup of fresh Pineapple pieces
Nutrition
- Calories 550
- Fat 4.2 g
- Carbs 79.6 g
- Protein 63.3 g
2. Coconut and Banana Protein Shake
Ingredients
- 1 cup Coconut Milk
- 2 scoops of Vanilla Protein Powder
- 2 tablespoons of Orange Juice Concentrate
- Half a cup of ripe banana
Nutrition
- Calories 464
- Fat 9.2 g
- Carbs 46.4 g
- Protein 53 g
3. Choco Almonds Protein Shake
Ingredients
- 1 cup Unsweetened Almond Milk
- 2 scoops of chocolate-flavored Protein Powder
- 2 tablespoons of Almond Butter
- 2 tablespoons of Dark Chocolate Chips
- 1/4 cup of shredded Coconut
Nutrition
- Calories 1040
- Fat 42 g
- Carbs 58.3 g
- Protein 61.2 g
4. Caramel Coffee Protein Shake
Ingredients
- 1 cup of Unsweetened Almond Milk
- 2 scoops of Chocolate Protein Powder
- 1 tablespoon of Instant Coffee
- 1 teaspoon of sugarless Caramel Creamer
Nutrition
- Calories 335
- Fat 6.2 g
- Carbs 26 g
- Protein 52 g
5. Almond Milk and Oats Protein Shake
Ingredients
- half cup sugarless Almond Milk
- 1 scoop Protein Powder
- half cup Cold Coffee
- 1 teaspoon unsweetened Caramel Creamer
- half cup of oats
- a few ice-cubes
Nutrition
- Calories 133
- Fat 4.2 g
- Carbs 25 g
- Protein 30 g
6. Peaches and Yogurt Protein Shake
Ingredients
- 1 cup unsweetened Apple Juice
- 2 scoops of Vanilla Protein Powder
- 1/2 cup Greek Yogurt
- 1/2 cup ripe Peaches
Nutrition
- Calories 375
- Fat 4.3 g
- Carbs 21.2 g
- Protein 62.5 g
7. Cheesy Almond Protein Shake
Ingredients
- 1 cup Unsweetened Almond Milk
- 2 scoops vanilla protein powder
- 1 oz Cheese
Nutrition
- Calories 430
- Fat 8.7 g
- Carbs 38.3 g
- Protein 56.2 g
8. Banana And Dark Chocolate Protein Shake
Ingredients
- 1 cup sugar-free Almond Milk
- 2 scoops Chocolate Protein Powder
- 1 tablespoon of Cinnamon powder
- 2 tablespoons of Dark Chocolate
- Half a cup of ripe Banana
Nutrition
- Calories 560
- Fat 15.3 g
- Carbs 58.1 g
- Protein 54.1 g
9. Creamy Coffee and Yogurt Protein Shake
Ingredients
- 12 oz skimmed Milk
- 2 scoops Chocolate Protein Powder
- 2 tablespoons Fat-Free Vanilla Yogurt
- 1 tablespoon of Peanut Butter
- 2 tablespoons of Hazelnut Coffee
- 1/8 cup of Caramel Ice Cream
- A few ice-cubes
Nutrition
- Calories 586
- Fat 11 g
- Carbs 51.2 g
- Protein 71.2 g
10. Strawberry and Flaxseed Protein Shake
Ingredients
- 8 oz water
- 2 scoops Vanilla Protein Powder
- 2 tablespoons of Flaxseed Oil
- half a cup of Greek Yogurt
- half a cup of strawberries
Nutrition
- Calories 350
- Fat 10.2g
- Carbs 28.3 g
- Protein 74.5 g
11. Fruity Protein Shake
Ingredients
- 1 cup Apple Juice or Milk
- half a cup of Wheat Germ
- one-third tablespoons of Protein Powder
- half ripe banana
- Combination of fruits like three to four strawberries and one-third cup peaches and blueberries.
Nutrition
- Calories 283
- Fat 1.3 g
- Carbs 49.4 g
- Protein 25.1 g
Note: Protein is a valuable nutrient when it comes to muscle building and fat loss. All these homemade protein shakes are safe to consume and give effective gains. But care should be taken that you only consume them in amounts that are needed to fulfill your goals.
This is important to consider because an excessive amount of protein intake can cause adverse side effects like the formation of kidney stones, mood swings, irritability, etc. It is better to talk to your nutritionist or dietitian to learn about the right amount of protein that you should consume in a day. It will prevent you from going overboard.
Frequently Asked Questions About Protein Supplements
Here we have listed a few common questions of users regarding protein supplements. We hope that it solves your queries.
Q1. How can I expel an excess amount of protein from the body?
Drink plenty of water. It has the ability to flush out the more than required protein content from the system. Balance it out by including low-protein foods in the diet.
Q2. What is the right dosage of protein for an average person?
An average person would require 0.8 to 1.4 grams of protein per kg of body weight. If you are training hard and want to build muscles, then you would need more protein. It can be around 1.5 to 2 grams of protein daily.
Q3. What can I consume in place of protein powder?
Foods like peanut butter, Greek yogurt, low-fat yogurt, almonds, flax seeds, chia seeds, low-fat homemade paneer, and sprouted moong are dense in protein and are a good substitute to protein powder.
Q4. Can you make whey protein at home?
Yes. It is very easy to prepare the whey protein at home. All you need is to boil milk and squeeze the juice of one lemon in it. It will help the milk curdle. Strain the milk to separate water and paneer. The water that you get after straining the content is whey protein. You can drink it fresh, add it to your dough, or make curries. You can also refrigerate it for later use.
Q5. Can I drink protein shakes twice a day?
Any protein shake contains protein powder in it. So, by drinking it twice a day, you will consume an excess amount of protein powder. It can overload your kidneys and overexert them. Prolonged consumption of excess protein can cause kidney damage too. It is best to drink the shake in limited amounts and include protein-dense foods in your diet to fulfill the daily requirements of this nutrient.
Q6. Do I need a protein shake if I don’t work out?
People who do not workout do not require more protein. If you eat a well-balanced diet, then it can easily provide you the necessary amount of protein that you need on a daily basis.
However, if your diet is deficient in protein, then you can consume it in the form of a protein powder/supplement. It is important to talk to your nutritionist to check your daily protein needs and how much more protein you need to consume daily in supplement form. He/she will also advise you on the best protein supplement for your health needs.
Conclusion
So, we have seen that excess intake of store-bought protein can cause a lot of adverse effects on the body. It is best to prepare homemade protein shakes. They are healthy and help you accomplish your muscle-building and weight-loss goals effectively. You can make them in various delectable ways with easily accessible ingredients.
Whether you are leaning out or on a bulking phase, you can modify the ingredients (calorie and protein contents) in these recipes to get the desired outcome. All the above-mentioned recipes are not just quick and simple to prepare but also fit well within the budget.
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