Protein shakes are a pre-and post-workout tradition. Many athletes and bodybuilders understand the importance of these shakes. But the real question here is, how healthy is drinking protein shake without exercise?
Mainly protein shakes act as muscle repairers by helping the body’s muscle protein synthesis process.
Additionally, taking these shakes comes with other numerous health benefits. With this in mind, most people get compelled to take more protein shakes.
This article will mainly focus on the 10 effects of drinking protein shake without exercise.
BENEFITS OF PROTEIN SHAKES
Before going further, you must have an idea of some of the advantages of drinking protein shakes.
Whey protein is, by far, the most studied and researched supplement worldwide.
According to the studies done, this protein offers high nutritional value.
It also provides various health benefits, the first one being; it is a good source of high-quality protein, which is easily digestible and absorbable.
It also promotes muscle growth and maintenance and helps in lowering blood pressure.
Moreover, it gives you satiety, which is a sensation of “fullness,” thus reducing hunger.
If you wish to put on some healthy weight, increased consumption of protein shakes will get you there.
DOES PROTEIN BUILD MUSCLE WITHOUT WORKING OUT?
There has been an allusion that one can build muscle by merely drinking protein shakes without exercising.
Everyone wants to have a perfect body, but only a few want to go the extra mile by exercising.
Protein shakes seem the easier way out for people who would rather not put in the work in the form of exercise.
However, that is not true since protein shakes are more advantageous when coupled up with working out.
What are some of the effects of drinking protein shake without exercise?
1. INCREASES ENERGY
It is not advocated that you consume protein shakes without working out. However, there are some positive benefits associated with it.
Research conducted by the University of New Castle shows that taking shakes as a diet pro meal reduces insulin spikes. Note that this is only applicable if you take a shake in the morning.
Therefore, you will have more energy and focus better during your daily activities.
Satiety is the sensation of feeling full, sometimes even when you have not taken any food. Drinking lots of protein shakes give you satiety, and as a result, it curbs hunger.
This metabolism will help you reduce the urge to eat. So you might end up losing weight instead of gaining any.
3. ADVANTAGEOUS TO THE ELDERLY
Older people will probably never work out, at least not HIIT workouts. This is totally understandable as they are more prone to injury.
Human studies conducted on the elderly show that they exhibit decreased appetites. They, however, need more proteins.
Shakes are palatable compared to solid foods. It becomes easier for them to consume the former.
Therefore, older people will benefit more from drinking protein shake without exercise.
4. GOOD SOURCE OF FIBRE
Our bodies need lots of fiber, and it’s already hard enough finding foods that are high in fiber. A high amount of proteins is a good source of fiber.
According to an article in the Journal of Nutrition and Metabolism, the more proteins you take, the more fiber your body gets.
Thus, by drinking protein shake without exercise, your body will be getting some fiber.
5. THERE WON’T BE QUALITY MUSCLE GAIN
Protein shakes help your muscles recover after workouts. They also enhance muscle protein synthesis, which reinforces muscle growth and repair.
You only gain muscle mass by challenging your muscles. One way to do this is by working out.
Therefore, if you take shakes without working out, there won’t be any substantial muscle growth.
6. YOU MIGHT GAIN UNWANTED WEIGHT
Most typical protein shakes have about 110 calories, which is above board. Thus, if you take these shakes together with other whole foods, you will be messing up.
A combination of a regular protein shake taken with milk or fruit means you’re consuming about 200-300 calories. Quite too many calories!
So if you continue to take protein shakes blindly without working out, you’ll most likely gain unwanted weight.
7. DEVELOPING KIDNEY PROBLEMS
One of the primary roles of the kidney is to metabolize excess proteins. By taking more proteins than you need, you will be slowing down the kidney’s metabolism.
Therefore, if you take in more protein shake without exercise, you’ll be increasing the risk of getting kidney problems.
8. INCREASES THE RISK OF SOME HEALTH CONDITIONS
Too much of everything is dangerous, and too much protein shakes just as dangerous. More so, when it is not coupled with workouts.
Research and the PCRM state that taking shakes in excess without working out might lead to osteoporosis and cancer. So why risk it?
9. SPEEDS UP THE BODY AGING PROCESS
Excess proteins in the body tend to be acidic, which is harmful to the body in two ways.
You might develop hyperaminoacidemia. The condition is associated with uncomfortable symptoms such as diarrhea and nausea.
Excess acids in the body tamper with your body’s aging process. In the end, this will make you age faster.
10. NUTRIENT DEFICIENCY
If you become too obsessed with taking these shakes, you will be depriving your body of essential nutrients.
According to Kathrine Zeratsky, a registered dietician at mayoclinic.com, protein shakes doesn’t have the essential nutrients that whole foods contain.
Once you drink a protein shake without working out, you stay full most of the time. Due to this, you won’t consume whole foods. Eventually, you will be depriving your body of nutrients.
CAN YOU DRINK PROTEIN SHAKE EVERY DAY?
Depending on the goals you have in mind, you can take protein shakes every day. If your plan is to put on some weight, then you can have a shake every day, though working out will better the results.
However, if your plan is to gain muscle, drinking protein shake without exercise will do you no good. The disadvantages of drinking protein shake without exercise far outweigh the benefits.
Strictly adhere to the Food and Nutrition Board of the National Academies of Medicine guideline. This guideline shows how much protein you can consume in a day.
The ideal consumption rate is 56gms for men per day and 46gms for women. Therefore, you can drink a protein shake every day but ensure you don’t go past the recommended intake rate.
If you must exceed the stipulated limits, take care to pair it with working out.
Protein shakes are an excellent way of building muscle. They are a strategy, but it only works when you adhere to a plan.
The best plan to build your muscles is drinking your protein shakes and working out.
Drinking shakes and not working out is just like adding a food group to your system and expecting the results to be great.[related_posts_by_tax posts_per_page="4"]