Balancing Act: The Benefits and Side Effects of Protein Shakes

Protein shakes provide instant energy as compared to protein-rich diets. The faster the protein reaches your body after exercise, the sooner it will have its effect. If you drink a protein shake after coming from the gym, it starts showing its effect in 30 to 40 minutes. On the other hand, the proteins found in the diet show their effect after about an hour.

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If we talk about the benefits of protein shakes, then its biggest advantage is that it is very effective in reducing weight. Women who want to lose weight should consume protein shakes regularly. Many studies have also proved that by consuming protein shakes, you can easily lose weight. A study conducted by many researchers has found that people who take protein diets look better than those who do not take protein diets.

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Protein shakes are used as meal replacements, protein shakes are able to control your fat and calorie intake, which is beneficial for managing weight. Controlling portion size is a big problem for many people. But with the consumption of protein powder, calories, fat, protein and carbohydrates have controlled the portion size.

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For people who go to the gym or workout regularly, consuming protein shakes is very important. In fact, when you exercise a lot, your muscles get cracked. To fill and repair it, it is important to use protein. Therefore, consuming protein shakes after the gym is necessary. When you exercise, whether it is with resistance training or not, protein shakes help in the process of developing and rebuilding muscle tissue.

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Protein shakes also protect against many dangerous diseases. Due to lifestyle, not everyone is able to pay attention to food, due to which there is a lack of protein in their body. Due to this, there is a risk of heart disease, kidney related diseases. In such a situation, this shake fulfills the protein deficiency in your body in a good way. Apart from this, protein shakes help in keeping our immunity strong.

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One of the main benefits of making and consuming protein shakes is that you can combine other nutrients with protein powder. In one drink, you can enjoy protein, frozen berries, flaxseed oil, coconut oil, natural peanut butter, plus any other food or supplement. But some precautions should always be kept in mind while drinking protein shakes so that you can get the right benefits from it. So whenever you drink this drink, always keep these precautions in mind.

• Protein shake is a nutrition supplement, so it means that you cannot drink it with breakfast. Rather, it should be drunk in place of breakfast. As far as weight loss is concerned, protein powder is taken only when you are not taking your food.
• When it comes to when to drink protein shakes, experts say that it is very important to have complete information about what else to eat along with its consumption. Also, it is very important to know which meal you are skipping instead of drinking protein shakes. Many times people skip both breakfast and dinner. But as far as possible, protein shake should be taken at a correct time. It is not right to drink it at midnight. 
• People who skip meals throughout the day and drink shakes should not do so. You should take protein shakes as per your requirement. So that you can get the right nutrition. Skipping meals does not mean that you stop taking the food you need. Never ignore nutritious food.
• Even though protein shakes contain a lot of nutrients, different types of nutrition groups are not found in it. Therefore, if you do not eat essential elements like carbohydrates, fat, fiber, vitamins, then you will fall ill. Along with this drink, all these nutrients are also needed.
• Do not consume it in excess in the quest for weight loss. Because excess protein also poses a risk of kidney and liver damage. You can get 30% of your daily calories from protein, but getting 70% of nutrition from protein shakes alone can be harmful. 
• It would be better to drink homemade protein shakes instead of market protein. For this, apart from skimmed milk powder, milk and eggs, you can add any flavor of your choice like saffron or cardamom etc. To make it more tasty, you can also add honey and cocoa powder to it.

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