Having a pre-and post-workout protein shake is a common practice for many people. The importance of these shakes is well-known among athletes and bodybuilders. However, the real question is, how healthy is drinking protein shakes without working out?
The body’s muscle protein synthesis process is aided by protein shakes, which are primarily used as muscle repairers. Taking these shakes also provides numerous health advantages. People are compelled to drink more protein shakes when they consider this.
This article focuses on the 10 effects of drinking protein shakes without exercise.
BENEFITS OF PROTEIN SHAKES
First, you need to know some of the benefits that protein shakes can provide.
Worldwide, whey protein has been a subject of extensive research.
This protein has a high nutritional value, according to research. Many health benefits can also be found in this food, including a high-quality source of protein that is easy to digest and absorb. In addition, it aids in the maintenance of muscle mass and lowers blood pressure.
Additionally, it provides you with satiety, which is the feeling of being “full,” and thus reduces your appetite. If you want to gain weight in a healthy way, you should increase your intake of protein shakes.
DOES PROTEIN BUILD MUSCLE WITHOUT WORKING OUT?
Is it possible to build muscle by drinking protein shakes and not working out?
Only a few people are willing to go the extra mile and work out in order to achieve their ideal physique. It appears that protein shakes are a convenient alternative for those who prefer not to engage in physical activity. Protein shakes, on the other hand, are more beneficial when used in conjunction with exercise. Drinking a protein shake without doing any exercise has a number of negative effects.
1. INCREASES ENERGY
You should not drink protein shakes if you are not working out. There are, however, some advantages to this.
It has been found that taking diet shakes as a meal replacement helps lower insulin levels. Keep in mind that this only works if you drink a shake first thing in the morning. As a result, you’ll be able to carry out your daily tasks with more vigor and concentration.
The feeling of being satisfied, even if no food has been consumed, is referred to as satiety. Having a lot of protein shakes makes you feel full, so you don’t eat as much.
You’ll feel less hungry as a result of this improved metabolism. As a result, you may lose weight rather than gain it.
3. ADVANTAGEOUS TO THE ELDERLY
There is a good chance that older people will never participate in HIIT workouts. The fact that they are more susceptible to injury justifies this.
Elderly people have been shown in human studies to have decreased appetites. They do, however, require a greater intake of proteins. Smoothies taste better than solid foods. As a result, they’re more likely to consume the first. Older people are more likely to benefit from taking a protein supplement than younger people.
4. GOOD SOURCE OF FIBRE
Our bodies need a lot of fiber, but finding foods high in fiber is already difficult. Proteins are an excellent source of fiber, as are foods high in protein.
More protein intake means more fiber intake, according to a study published in the Journal of Nutrition and Metabolism. The fiber in the protein shake will help your body get the nutrients it needs without the need for exercise.
5. THERE WON’T BE QUALITY MUSCLE GAIN
After a workout, your muscles need protein to repair themselves. In addition, they aid in the production of muscle protein, which aids in the growth and repair of muscle.
Challenge your muscles to build muscle mass. Working out is one option. As a result, taking protein shakes and not working out will have little to no effect on your muscle growth.
6. YOU MIGHT GAIN UNWANTED WEIGHT
The average calorie count for a protein shake is 110, which is within the recommended range. A combination of these shakes and whole foods will cause you to go awry.
You’ll consume between 200 and 300 calories if you mix a regular protein shake with milk or fruit. That’s a lot of calories! This means that by taking protein shakes without exercising, you’re likely to gain weight.
7. DEVELOPING KIDNEY PROBLEMS
A primary kidney function is to metabolize excess protein waste products. If you consume more protein than you require, your kidneys’ metabolic rate will slow down. Consuming more protein shakes without engaging in physical activity increases your risk of kidney disease.
8. INCREASES THE RISK OF SOME HEALTH CONDITIONS
Overdosing on anything, including protein shakes, can be dangerous. It’s even worse when it’s not accompanied by any sort of exercise.
There is evidence that excessive consumption of protein shakes may cause osteoporosis and cancer if not used in conjunction with regular exercise, according to research and the PCRM. It’s not worth the risk, is it?
9. SPEEDS UP THE BODY AGING PROCESS
Having too many proteins in the body causes the body to become acidic, which is bad for both the body and the mind.
Hyperaminoacidemia is a risk. Diarrhea and nausea are common side effects of the condition. The body’s aging process is slowed down when there are too many acids in the system. In the long run, this will cause you to age more quickly.
10. NUTRIENT DEFICIENCY
Consuming too many of these shakes can deprive your body of vital nutrients. A registered dietician at mayoclinic.com claims that protein shakes lack the essential nutrients found in whole foods.
Most of the time, even if you don’t work out after drinking a protein shake, you’ll still be satisfied. You won’t be able to eat whole foods as a result of this. You will eventually deprive your body of essential nutrients.
CAN YOU DRINK PROTEIN SHAKE EVERY DAY?
You can drink protein shakes every day, depending on your goals. If your goal is to gain weight, you can drink a protein shake every day, but working out will help you achieve better results. Nevertheless, if your goal is to gain muscle mass, then simply drinking a protein shake won’t help. Drinking a protein shake instead of working out has far more drawbacks than advantages.
The Food and Nutrition Board of the National Academies of Medicine recommends strict adherence to its guidelines. The amount of protein recommended here is based on a calorie-free diet.
Men should consume 56gms per day, and women should consume 46gms per day. It is therefore acceptable to take in protein shakes on a daily basis, but only up to the recommended ratio. If you’re going to go over the limit, make sure you’re also working out at the same time.
Muscle mass can be gained by drinking protein shakes. They are a strategy, but they only work if you follow a predetermined course of action. Drinking protein shakes and working out are the best ways to build muscle. Adding a food group to your diet and expecting great results is the same as drinking shakes and not working out.