By: KIMBERLY RUDD
Edited by: CHRISTINA COLAVECCHIA
Protein is one of the body’s building blocks of muscle. Athletes and healthy individuals all consume protein in the form of protein shakes to help build muscle. There are many benefits to protein shakes but also some health risks as well. Do the benefits outweigh the risks?
Protein shakes have many benefits for individuals who are healthy and have healthy diets. According to Webmd.com, for athletes that are looking to build endurance, protein shakes help them train because the protein helps the body recover from intense exercise. Another benefit is that protein helps repair damaged muscles after a workout. Lastly, protein shakes aid in building muscle for a person who doesn’t work out a lot but wants to see improvement. Courtney Oglevee, a student and athlete at George Mason University, says, “I have seen extreme benefits and results from taking protein shakes regularly. I have built more muscle over the past few years then I ever have in my life, with results showing monthly.”
There are many different types of protein shakes out there including whey, soy, rice, casein, and milk. Whey protein is found in milk and is fast absorbing. Whey is a good supplement after an intense workout. Casein protein is slow absorbing and is the main protein found in milk. Casein is a good supplement for a meal replacement. Oglevee also explains, “My favorite thing to do with [protein] is to make a chocolate oatmeal shake using my protein and other healthy ingredients.” There are also different recipe’s you can try. Bodybuilding.com gives some fun and easy recipes:
Reese’s Pieces Shake!
1 cup skim milk
1 cup egg beaters
1 tbsp peter pan honey roasted peanut butter
2.5 scoops double rich chocolate whey protein
1 tbsp micronized creatine
A sufficient amount of Coffeemate sugar free hazlenut flavoring
10 oz pure water
8 frozen strawberries
4 tbs sour cream
10-15 drops liquid stevia (optional)
1.5 oz protein of choice
There are health risks that come with consuming protein shakes. According to livestrong.com, excess protein is removed from your body by your kidneys. By taking in more protein than the recommended amount, you could suffer from liver or kidney damage. With that, the USDA’s recommended daily allowance of protein for an average adult is 0.8 g per kg of body weight. To determine the recommended amount of protein for you, multiply your body weight by 0.36. Be sure to consider the protein you are consuming from foods. It is recommended to consult your doctor or a registered dietician before trying any protein supplements. Although there are some risks with taking protein shakes, when done safely, protein shakes help enhance sport performance.