After a challenging workout, a protein shake almost always seems like a good idea. It is tasty, nourishes the muscles, and leaves the body satisfied.
But what if you exercise every day and enjoy protein shakes so often? Is it healthy to drink protein shakes every day?
Although consuming protein shakes offers many health benefits, we spoke with two registered nutritionists about the importance of protein and what will happen to your body if you drink protein shakes every day.
Or just eat protein powders or protein-enhanced products.
Benefits of Drinking Protein Shakes
5. You Can Get Enough Protein For The Day
Although protein is found in a variety of foods, for anyone with dietary restrictions (such as veganism), it can be difficult to get the right amount of protein for your body. A protein shake can be an easy way to get these amino acids.
According to Rachel Paul, Ph.D., RD of CollegeNutritionist.com, our bodies produce amino acids, but others are consumed through our diet, which is called “essential amino acids.”
Animal protein sources provide essential amino acids, known as “complete” protein sources. However, plant foods do not provide some of the amino acids, known as “incomplete” protein sources.
“Adding a protein supplement like high-quality collagen, protein powder or bar is an incredible way to get all 20 amino acids,” says Tori Simeone, a trainer for Tone It Up.
“It can be difficult to get all of your [nine] essential amino acids every day, especially if it’s plant-based, so adding a high-quality protein supplement can be vital. “
4. It Will Help The Growth Of Muscles
Your muscles need protein to grow and stay strong, which is important for your overall longevity.
“Protein is essential for life,” says Paul, “protein builds our muscles and organs and also builds our enzymes, hormones, and neurotransmitters.”
“Protein (amino acids) is essential for the growth and development of muscles and other tissues, helps provide structure, helps maintain the proper balance of pH and fluids, acts as a chemical messenger that aids in communication between cells, tissues, and organs, “said Amy Goodson, MS, RD, CSSD, LD and recent author of The Sports Nutrition Playbook.
3. You Could Be Consuming Toxins And Heavy Metals
Although protein shakes help with muscle growth and can be an easy source of protein for those who don’t get all of the amino acids, be careful: most protein powders contain toxins and heavy metals, including lead.
This is due to the way protein is grown and manufactured, and if you consume a lot, you may experience high levels of toxins in your system.
“Anyone taking a protein powder, or any supplement, needs to do their research and choose a third-party tested supplement,” says Goodson.
She recommends the NSF Certified for Sport and Informed Choice. The Clean Label Project is also a great third-party source for frequent product testing.
2. It Can Help With Post-workout Recovery
A protein shake is not only good for your muscles, it can also help you recover after training. Protein intake for at least 30 minutes after training helps nourish muscles and repair muscle tissue.
“Foods like protein bars or smoothies/ready-to-drink-shakes can be great options for snacking, especially post-workout snacks to help ensure you get the protein you need to begin post-workout recovery,” Goodson.
1. It Will Help Curb Hunger
Having an adequate amount of protein in your diet will help with overall satiety, which means having a protein shake will help you feel full for hours afterward.
“Protein also slows down digestion, so it helps you feel full faster, stay full longer, and keep your blood sugar stable,” says Goodson.
“Protein does a lot for your body, like reducing hunger and maintaining a healthy body composition,” says Simeone.
Not sure if you are consuming too much protein?
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