Health & Fitness: Protein Shakes – The Good, The Bad And The Ugly

Chocolate shake image from

Protein shakes are like cheat codes to ensure you reach your daily protein intake target. It’s not easy (or cheap) to get the recommended amount of proteins from food especially for bodybuilders who have to take an unusual amount of proteins. Therefore, they are a good supplement to boost your daily intake. There’s a lot of myths surrounding protein shakes and its effects. Some may be true and some may not. Here are some facts about protein shakes.

The Good

  • They are versatile. Shakes are the most common way to have this supplement. However, you can mix the protein powder in plain water, milk, a tasty smoothie or cook it in a recipe. There are many ways to have your protein supplement other than shakes thus breaking the monotony and boosting your appetite.
  • They are tasty. When protein powders hit the market, they used to taste like cardboard which put off many people. Nowadays, they come in different flavours including vanilla, chocolate and strawberry to make them more pleasantly edible. Even if you prefer making your protein shakes, they are still quite tasty thanks to the rich flavour.
  • They have health benefits. Research shows that the protein contained in protein shakes can aid in weight loss and reduce cholesterol. Additionally, it’s beneficial to people with asthma as it boosts immunity.
  • They are nutritious. Depending on how you make your protein shakes, they can be a nutritious meal. Apart from boosting your protein intake, protein powders contain other nutrients that assist the body including amino acids, enzymes and creatine that help rebuild muscles and ease digestion.
Chocolate shake image from

The Bad

  • They are expensive. One packet of protein powder costs around Ksh 3,000 and you only get 26 scoops out of it. if you’re an avid bodybuilder, this could last for roughly two weeks. However, for regular gym goers, it can last up to one month. Most people will find this to be quite expensive especially since it’s not a necessity.
  • They are not readily available. Protein powders are sold in specialized shops that deal with health and fitness. Such shops are mostly situated in malls of the city’s up markets. This means that if you don’t live close to such facilities, you’ll have to buy in bulk when you can or order for delivery.

The Ugly

  • There are counterfeits. Just like with anything good, they attract imitations. However, these imitations could cause health hazards due to compromised health standards. Whey is one of the most common protein shakes brand. However, as long as you buy from a trustworthy supplier, they’re good.
  • They cause allergic reactions. If you’re lactose intolerant, protein shakes are not for you since this protein is derived from milk. You may experience reactions such as nausea, bloating or fatigue. You can look for vegetarian or plant-based protein powder though they’re not as common in the market.
  • They have side effects. For the most part of it, protein shakes are safe for consumption. However, if taken in high dosages, it can cause irritable bowel, cramps and fatigue. It’s also not advisable to take protein shakes if you’re pregnant or breastfeeding.

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