Protein-rich food and drinks are often a staple in the diets of athletes and fitness enthusiasts. But what happens if you consume lots of protein without exercising?
What may seem like a healthy habit can turn problematic if you’re not regularly active. Weight gain is one potential consequence – but it’s likely not the only one.
Before analysing the possible consequences of consuming high amounts of protein without exercising, it’s important to clarify what proteins are. They are large, complex molecules capable of performing many essential functions in the body.
Proteins carry out much of the cellular work and are crucial for the structure and regulation of organs and tissues in the body. Ideally, proteins should be consumed before any physical training as they help strengthen muscles and prevent fibre breakage during intense activities, reports Surrey Live.
If you consume a lot of protein and don’t exercise, issues arise if you have more than your body needs to process daily. Whether in shakes or other protein supplements, these products contain calories that aren’t burned due to inactivity and thus convert into fat, leading to weight gain.
Typically, mixing a serving of protein powder with water results in about 110 calories. However, if you add fruit or milk to the shake, it can skyrocket to 300 calories or more.
When is it good to take protein shakes?
Protein shakes are a popular choice for those looking to recover from intense workouts, proving beneficial for athletes and fitness enthusiasts alike. However, the best time to consume these shakes can vary depending on individual habits and goals.
Some prefer to have them before a workout or first thing in the morning, while others swear by post-workout shakes. The type of protein used, such as soy or whey, can also influence this decision.
Regardless, it’s generally agreed that those with a high training frequency can benefit from protein shakes, though it’s always wise to consult a nutrition specialist to tailor intake to personal needs.
How many protein shakes should you be having each day?
It’s recommended not to exceed two shakes per day, as overdoing it could negatively impact your diet. For those who train regularly and aim to build muscle mass, two shakes should suffice.
If you’re less active, one shake per day should meet your protein needs. The number of shakes and other supplements you take should be based on your individual needs and other dietary sources of protein.
For those who exercise extensively, like more than once a day or for prolonged periods, upping the intake to three shakes might be beneficial. On the flip side, if you don’t exercise at all, stick to just one shake unless your regular diet already meets your body’s protein requirements.
In certain situations, protein shakes can be beneficial for health issues such as muscle mass loss, for example in Sarcopenia patients or older adults.
Why you shouldn’t replace meals with protein shakes
The answer lies in the nutritional imbalance that can occur from excessive protein intake, a result of consuming too many protein shakes due to their dosage or lack of daily exercise.
If your caloric intake is primarily from proteins, it could reduce the intake of other essential nutrients like healthy fats, carbohydrates, minerals, and vitamins. This could impact optimal body function and overall well-being.
It’s important to remember that you shouldn’t replace meals with protein shakes; supplements can’t replicate antioxidants, fibre, and nutrients found in natural foods. If you only consume protein shakes, your body will experience significant nutritional deficits which could have severe health consequences over time.