Why You Should Rethink Your Protein Shake

Protein shakes are a staple for almost anyone who sets foot in a gym and even the average person looking for a quick nutrition fix. But before you grab that store-bought shake, it’s worth taking a closer look at what you’re actually consuming. From hidden sugars to potential health risks, there are several reasons why your go-to protein boost might not be as great as you think. Here’s a breakdown of why you might want to rethink it and consider whole foods instead.

Pouring a shake into a glass.Photo byPhoto credit: Depositphotos.

Hidden Sugars and Artificial Sweeteners

Protein shakes are hiding a sweet secret. Many are packed with added sugars or artificial sweeteners. That's why so many of them taste like a candy bar or dessert in liquid form. People often dismiss a protein shake as just protein, but careful reading of the nutrition label if necessary if you don't want to deal with the potential weight gain effects.

Excessive Calories

Protein shakes are often calorie bombs in disguise. What seems like a simple post-workout drink might be packing as many calories as a meal.

Unnecessary Ingredients

Flip that bottle around and take a look at the ingredients list. You might find a cocktail of fillers, preservatives and artificial flavors that do nothing for your health. More often than not, if you read a protein shake label in isolation without knowing what it is, you'd think you're drinking a science experiment rather than actual food.

Protein powders.Photo byPhoto credit: Depositphotos.

Heavy Metals Contamination

This one’s a bit alarming: studies have discovered some protein powders contain heavy metals like lead, arsenic and cadmium. Over time, these can be harmful to your health. So, while you’re thinking you’re getting a healthy boost of protein for muscle gains, you might be getting a little more than you bargained for and not in a good way.

Digestive Issues

Ever feel bloated or gassy after your protein shake? Many shakes can cause digestive problems, especially if you’re lactose intolerant or sensitive to certain ingredients like casein protein, which many protein shakes and powders use for its slow digestibility. If your digestive system feels like a wreck after you drink one, the shake is probably doing more harm than good.

Protein Overload

Believe it or not, you can have too much of a good thing. Overloading on protein can put a strain on your kidneys and liver and might even contribute to kidney stones. Moderation is key – your body can only process so much protein at once.

Making a protein shake.Photo byPhoto credit: Depositphotos.

Lack of Nutrients

While protein shakes can be convenient, they often lack the essential nutrients you’d get from whole foods, like fiber, vitamins and minerals. Relying too much on shakes means you could be missing out on a balanced diet.

Misleading Marketing Claims

Almost every protein shake or powder ever marketed comes with a glossy image promising muscle gains, weight loss and overall health miracles. Many protein shakes make big claims that aren’t always backed by science. It’s important to look beyond the hype and focus on what really works. Drinking a shake won't turn you into a body builder overnight.

Cost

If you look at the pure dollars and cents of it all, protein shakes can be pricey, especially if you’re consuming them regularly. When you add it all up, whole food sources of protein often come out much cheaper. Plus, they’re more nutritious!

This article first appeared on Running to the Kitchen.