Fitness enthusiasts usually turn to protein shakes for muscle-building and weight loss. However, these shakes may also contribute to weight gain in the long term if the drinker does not exercise.
Protein is an essential nutrient for maintaining lean body mass and building new muscles, which means that it has become increasingly popular with fitness buffs.
As a result, millions of people have started guzzling protein shakes to increase their intake of nutrients. However, it is important for consumers to understand that just because something contains protein does not mean that it is good for them.
If an individual neglects his or her diet and increases consumption of protein powders or drinks while restricting caloric intake, they might experience weight gain.
In fact, a 2012 study published in the journal “Obesity” showed that over a period of 12 weeks, subjects who replaced two meals per day with protein shakes gained more weight and body fat than those who only reduced their caloric intake.
This is likely because when people consume protein shakes without modifying their caloric intake, they will likely gain weight or retain the pounds that they lost.
Ricardo Costa, a personal trainer and owner of New York City’s Workout Anywhere, explained that protein shakes are effective for building muscle if someone engages in regular exercise routines. However, if an individual does not begin to eat more healthily and include physical activity in his or her life, weight gain might occur.
“It is great for people who are working out because they need the extra protein to build muscle mass,” he told “Fitness RX Magazine.”
Consumers should also be aware that most protein shakes sold on the market today contain more than 20 grams of protein per serving. This is more than the average person needs in a day, which could potentially lead to weight gain if an individual drinks these shakes in addition to their regular diet.
So, if you are looking to lose weight or maintain your current physique, it is best to avoid protein shakes and instead focus on consuming whole foods. In addition to protein, these items contain fibre and other essential nutrients that the body needs.
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If you are looking to increase your total calorie intake without feeling hungry, it is best to cut calories from carbs and fat instead of protein. This food group typically contains fewer calories per gram than either one or protein, so removing them can lead to weight loss.
Ultimately, if you are working out and trying to build muscle mass, a protein shake can be a helpful supplement. But if you are not exercising and are looking to cut weight, it is best to avoid these drinks and focus on consuming healthy, whole foods.