Why are protein shakes dangerous? Protein shakes: benefits and harm. Video: How to make a protein shake at home

Protein is the main element involved in building and gaining muscle mass, and it also helps maintain normal weight. Almost any food contains protein in different proportions, differing in its amino acid composition. Meat and dairy products boast the richest protein content. Every athlete or person who cares about their health wants to know how to make a protein shake.

This article will undoubtedly help you understand what protein is and how to take it correctly, depending on your purpose. It will also tell you how to make a protein shake at home.

Which protein shake is better: powder concentrate or natural?

Of course, you can include a variety of dishes in your diet that contain a large amount of protein, but the modern rhythm of life, and just everyday worries, make a planned menu an impossible task.

So, we know that the largest supply of the protein we need is found in meat. But it takes a lot of energy to absorb it, besides, before playing sports it gives a feeling of heaviness and it is not recommended to use it before training.

Ideally, protein foods should be consumed 5 times a day, as well as before and after training. A light protein shake would be a great alternative. Knowing how to make a protein shake at home, you can take the drink with you and always get the required amount of protein at the right time.

◊ In addition, it is quickly absorbed by the body, which will give a long-lasting feeling of satiety and lightness.

The simplest way to prepare a protein shake is to dilute the protein concentrate in accordance with the dosage.

You can purchase such a concentrate at any sports store. It may be flavored or unflavored, but it will never compare to protein shakes made from natural ingredients.

In addition, shakes made from protein powder are not as well absorbed as those made from natural products.

Basic rules for drinking protein shakes

• In the morning, the cocktail can be flavored with glucose, but in the evening, this is strictly prohibited;

• The protein shake should be slightly warm (for better absorption by the body). Its optimal temperature is 38 degrees.

• Before strength training, the dose of the cocktail should not be higher than 400 ml.

• If you have a problem with lactose absorption, milk can be replaced with low-fat kefir, juice or water.

• The calorie content of a cocktail can vary significantly depending on the products included in its composition.

When should you drink protein drinks?

• The direct purpose of protein shakes is to maintain a high level of protein in the body. To build muscle, the drink must be taken no later than half an hour before and after strength training.

• In the morning, the body suffers from a lack of glycogen, wasted at night. To replenish it, you should definitely include fructose in your morning protein drink.

• Before training, you need to drink a protein shake made with whey protein with the addition of the same glucose. This composition will enrich the muscles with nutrients, and the resulting additional energy supply will help them grow.

• After strength training, take a whey protein shake with added casein. This composition will renew wasted energy and normalize glycogen levels in the liver.

• For those who want to have large and defined muscles, it is advisable to drink protein drinks every 3 hours throughout the day. To sufficiently maintain blood glucose, the drink must be flavored with glucose, for example, natural honey or fresh fruit.

• Muscles require nutrition even at night, and a protein shake will be an excellent alternative to rough and solid food. The protein drink for the night is prepared on the basis of casein and does not accept carbohydrates, because they can easily transform into fat overnight.

We have selected the best recipes, and now you will know exactly how to prepare protein shakes for muscle growth at home.

Chocolate protein shakes for muscle growth

Chocolate-nut No. 1

1 scoop chocolate-flavored whey protein; low-fat milk 250 gr.; grated almonds 80 gr.; 50 gr. grated dark chocolate.

Mix milk with whey protein until smooth using a blender. Top with grated almonds and chocolate. You need to take this cocktail before strength training.

Chocolate - nutty No. 2

One measured dose of casein and the same amount of whey protein; a glass of natural lemonade (which contains natural sugar, not sugar substitutes).

Mix all ingredients in a shaker. Take after sports activities.

"Cocoa with milk"

1 part chocolate whey protein; skim milk 250 gr.; low-fat cottage cheese 80 gr.; cocoa 50 gr.

Add all ingredients to slightly warmed milk and blend with a blender to a homogeneous mass. This protein shake is taken before bed.

Fruit Protein Shake Recipes

"Fresh Orange"

1 scoop vanilla whey protein; low-fat yogurt 150 gr.; freshly squeezed orange juice 200-300 ml.

Mix all ingredients using a blender. This protein drink should be consumed for breakfast.

"Sweet peach"

One part vanilla whey protein; one glass of purified water; 100 gr. instant oatmeal; canned peach to taste.

Mix all components in a blender until smooth. Take throughout the day.

"Banana Delight"

A glass of skim milk; one small banana; coconut oil 1 tbsp. l.

Mix all ingredients to a paste. This protein drink can be taken throughout the day. And also after waking up and half an hour before strength training.

"Strawberry vigor"

Low-fat yogurt 250 ml; 1% fat milk 350 ml; two doses of whey protein; a small spoon of peanut mass; 300-400 gr. strawberries; ice optional.

Mix everything in a blender until the ice is completely dissolved. Take throughout the day.

"Orange - Banana"

One banana; natural orange juice 150 ml; 250 ml skim milk and a few ice cubes.

Mix all ingredients in a blender. Take in the morning.

Protein shakes of champions

"Iron Arnie"

Egg; 1 tbsp. milk 1% fat; 150 gr. ice cream; 100 gr. powdered milk.

Mix everything to a paste and take before strength training.

"George Zangas"

Mix several fruits with 400 gr. freshly squeezed juice; beer shake, two teaspoons; 3 doses of any dry protein; 3 eggs and a few ice cubes.

Using a blender, combine the juice and fruit, then add the remaining ingredients and bring to a smooth paste. Take throughout the day.

"Protein Power"

Powdered milk 2 tbsp. l.; orange juice 300 ml; 3 eggs; 20 gr. natural honey; gelatin 1 tbsp. l.

Mix until homogeneous and take throughout the day and before training.

"Dikul's drink"

150 gr. 1% fat content of cottage cheese; 100 gr. low-fat sour cream; natural honey 10 gr.; 20 gr. grated dark chocolate.

Grind the sour cream with cottage cheese, then add chocolate chips and honey, mix everything thoroughly using a blender. Take before strength training.

"Fast start"

500 ml yogurt 1% fat; low-fat cottage cheese 300 gr.; 2 gr. vanilla sugar; 8 cubes of refined sugar.

All ingredients are mixed in a blender until smooth. Use throughout the day to maintain tone.

Protein shakes to burn excess fat

Protein shakes are great helpers for those who want to keep their body in perfect condition. By including such drinks in your diet, and knowing how to prepare protein shakes for weight loss yourself, you will no longer have to torture yourself with ruthless diets.

Protein drinks for weight loss do not allow fat to be stored in reserve; moreover, they eliminate the feeling of hunger and replenish energy reserves. And homemade protein shakes for weight loss are also very tasty.

How do protein shakes work for weight loss?

Digesting protein by the body requires significant time and high energy costs. If you include the required amount of protein in your menu, the anti-catabolic reaction will work. This means that fat will be actively burned, and muscle mass, on the contrary, will build up.

In addition, protein shakes dull the feeling of hunger and help reduce fat accumulation in the body.

Rules for drinking protein drinks for weight loss

Even if you know how to make your own protein shakes for weight loss, you must adhere to the rules for taking a protein drink. To get rid of excess weight, you need to drink protein shakes for breakfast, adding whole grain bread and fresh fruit to them.

It is important to remember that when taking protein shakes it is necessary to reduce the consumption of simple carbohydrates, otherwise there is a risk of accumulating additional fat.

Protein shake recipes for weight loss

"Walnut"

Nuts (any) 1 tbsp; 1 tbsp. l. natural honey; one egg; 1% fat kefir – 300 gr.

Grind all the products in a blender, then add kefir. This drink copes well with excess fat.

To normalize metabolic processes, reduce the feeling of hunger and the appearance of sculpted muscles, prepare the following drink:

"Protein Bomb"

Low-fat cottage cheese 150 gr.; wheat bran 1 tbsp. l.; 100 gr. kefir, low fat; a small spoon of cocoa. Bring the cocktail until smooth; if the drink is thick, eat it with a spoon.

For a slim and toned figure, prepare the following drink:

"Beautiful relief"

150 gr. cottage cheese 1% fat; 1 incomplete art. l. bran; 150 gr. low-fat kefir; 100 gr. berries or fruits.

Soften the cottage cheese, chop the fruit, mix all the ingredients in a blender until smooth.

The following protein drink recipe is considered excellent for weight loss:

"Ease"

150 gr. milk, skimmed; 1 tsp. any vegetable oil; 1 tbsp. l. Flaxseed; 2 doses of vanilla flavored protein powder; 5 gr. stevia.

Combine all products, bring to a homogeneous paste and dilute with a glass of cool water.

Daily protein intake, video

Nutritionists confirm the high effectiveness of protein shakes, but recommend taking no more than 300 grams of this drink per day. Protein is the main building material for a beautiful, slender and toned body, but, unfortunately, its excess can negatively affect the functioning of the kidneys.

Protein shakes (PS) have long ceased to be the prerogative of professional athletes. Over the past few years, they have been actively consumed by both those who prefer to lead a healthy lifestyle and those for whom body aesthetics are important.

Nutritionists to some extent approve of this phenomenon, since it is believed that in the normal diet of modern people there is a lack of protein proteins.

There is a constant debate in society about whether it is worth taking PC or not. Some see them as an opportunity to get a great physique in a short time, while others see them as complete harm. Where is the truth?

Types and composition of protein shakes:

Proteins are divided into classes, each intended for specific purposes:

• The gainer is used to obtain energy;
• amino acids;
• BCAA serves to nourish muscle cells;
• arginine is necessary for pumping;
• glutamine – nourishes muscles;
• prohormones help gain muscle mass;
• vitamin and mineral complexes are necessary for everyone;
• fat burners – improve the relief, burn fatty tissue;
• testosterone boosters also help build muscle mass;
• anabolic complexes are necessary for the same purposes;
• Meal replacements are used for weight loss.

In general, the basis of PC is proteins obtained from whey. Plant products and egg whites are added to them. Some of them add multivitamins and vitamin complexes. They serve to compensate for sodium and potassium that is washed out later during physical activity.

And depending on the base ingredient, PCs are also divided into several types:

• Serum-based PC. Absorbed easily and quickly. There are two types: containing from 30 to 80% protein and supplemented with fats and lactose - affordable and containing 95% protein - the most expensive;
• Protein from milk - milk PC. Average digestibility and average cost;
• Egg-based PC. It is expensive and is used less often;
• Soy protein is intended for those who do not tolerate dairy products and is excellent for vegetarians;
• Casein protein is the most difficult to digest. It is recommended to take it at night.

To provide calories, fructose and sucrose are added to some types of proteins. Their advantage is that they have a quick effect and can be used immediately before training.

Dry mixtures are used for their preparation. However, there is nothing particularly exotic in their composition that could interfere with their home preparation. But professional athletes are skeptical about homemade proteins.

Harm

Before assessing the benefits or harms of protein drinks, several related factors should be taken into account. An important one is the dose of the drink.

The human body can digest no more than 30 grams of protein per day. As we already said, 250 gr. PC contains 40 gr. squirrel. Based on this, the optimal dose can be determined. It is also important to consider that during physical activity the body requires several times less protein.

Excess protein creates additional stress on the gastrointestinal tract, in particular the kidneys. In addition, it is necessary to find out whether there is an individual intolerance to protein products.

PCs are strictly contraindicated in the presence of certain diseases:

• celiac disease;
• phenylketonuria;
• chronic diseases of the gastrointestinal tract and other organs.

An overdose of protein can lead to significant disorders in the body. And a systematic excess leads to the development of dysfunction of organs and systems.

If, however, desire outstrips reason, then before taking it it is advisable to set an individual dosage under the guidance of a nutritionist or other medical specialist.

Benefit

Protein can be obtained from daily foods. True, in small doses, significant energy consumption for digestion and over a relatively long time. The number of calories is minimal - from 100 to 250.

In practice, PC is accepted in the following cases:

• for burning fat and gaining muscle mass among fitness fans;
• tourists or geologists can take a PC with them, since in polar conditions there is no possibility of adequate nutrition;
• as a dietary supplement for those who exercise and want to speed up their weight loss process.

The benefits of PC, as well as the harm, depend on the methods, composition and dosage of the drink.

Thus, the correct intake helps not only build muscle mass, but also actively burn fat. To be effective, it is advisable to include them in your regular diet. Another noteworthy property is that they suppress appetite. One glass drunk (remember, no more than the prescribed dose) gives energy for a long time and eliminates the need to eat.

Weight loss diets not only burn fat, but also contribute to the breakdown of muscle mass, which leads to sagging parts of the body. The secret is that you need to turn on the anti-catabolic process. This PC is an indispensable assistant. In addition, they significantly speed up metabolism.

How to use?

Its harm or benefit to the body also depends on when and how it occurs. Therefore, it is important to follow the instructions.

If PC is taken for the purpose of losing weight, it should be taken in the morning. Instead of breakfast, of course. You can eat a piece of bread or fruit. A piece of bread contains a small amount of carbohydrates, which contribute to the absorption of the adopted composition. It is recommended to choose whole grain bread. This product contains a large amount of fiber and fiber.

Fruits provide the body with minerals and vitamins. Fructose and sugar contained in their composition instantly penetrates the blood and provides energy.

This method of administration will help the body replenish the loss at night. It also calms your appetite for a while.

The next dose is recommended after training, 15-20 minutes later. It should be remembered that when taking PC you need to drink enough water. If there is not enough of it, then the cells tend to keep it in reserve, which is fraught with cellulite and the slowness of the weight loss process. PC should always be drunk fresh. You can't cook in reserve.

One thing to remember is that PC can easily turn into fat cells if taken in excess. To summarize, PC should be a complement to other healthy lifestyle measures.

A protein shake is necessary for the body of a person involved in strength sports to maintain a high level of proteins. It is this indicator that directly affects the gain of muscle mass.

The optimal time for drinking a protein shake is considered to be 40 minutes before training and half an hour after training (we close the protein-carbohydrate window).

And if previously most people believed that using protein shakes for muscle growth was only relevant for men, now women are actively choosing sports nutrition for themselves.

Ladies no longer want to go to the gym just to get rid of hated fat, they dream of having beautiful muscles and a toned body. But, unfortunately, many of the fair sex have problems gaining muscle mass, so drinking protein drinks is their only chance to succeed in training.

How protein drinks work

All protein shakes can be divided into two types: fast and slow. Each has its pros and cons:

• “Fast” protein (whey proteins). It received its name for its ability to be quickly absorbed by the human body. You can drink this drink both before and after strength training. It is not forbidden to drink a protein shake in the morning and throughout the day. Whey proteins can be divided into gainer and isolate. The difference between them is that the gainer contains carbohydrates, and the isolate, in turn, consists of pure protein;
• “Slow” protein (casein proteins). This substance is absorbed by the body slowly, once it enters the stomach, it turns into a jelly-like substance. Experts advise using this drink before bed or when there is no opportunity to eat for a long time.

After studying the features of each cocktail for muscle growth, you can decide on the advisability of consuming the drink. It is worth noting that professional athletes have recently increasingly spoken unflatteringly about gainers. Speaking of which, its use leads to the formation of fatty deposits.

Not every member of the stronger sex can cope with this side effect, even under rigorous training conditions. In women, the body functions differently; it is difficult for them to burn fat, so women are not advised to use gainers.

How to use?

As you already understand, a protein shake is necessary for muscle growth, but let's figure out how to drink it correctly. The first step is to determine how much protein the body needs for muscle growth to occur.

So, scientists have found that a person who does not engage in sports, especially strength sports, should consume about 1.5 g of protein per 1 kg of weight. For those who gravitate towards strength training, this figure increases and amounts to 2-2.5 g per 1 kg of weight.

By simple calculations, we can say that a representative of the fair sex who weighs 60 kg and does not play sports should consume 90 g of protein per day, and a girl who lifts iron should consume 120 g.

Of course, someone may say that it is absolutely not necessary to take a shake to build muscle; you can also get the required amount of protein from food. But that's not true. Speaking on average, 100 g of meat contains about 22 g of protein. And even if you love meat very much, you are unlikely to get more than 65 g of protein per day.

Therefore, to compensate for the deficiency, you need to drink protein drinks. But remember, if you increase the protein content in your diet, then reduce the amount of fat and carbohydrates. Otherwise you will start gaining weight.

When to drink?

To decide when to drink a protein shake, you need to know exactly what result you want to see from your workouts. If your goal is relief, then you need pure protein throughout the day. Those who want to build muscle mass should consume slow protein before bed, as active muscle growth occurs during rest.

When taking protein shakes, you should also take into account the characteristics of your body. It is believed that it is impossible to absorb more than 40 g of protein in one meal. Therefore, watch the portion of the drink, try not to exceed the dosage. The best option is to consume the cocktail in small portions 4-5 times a day.

Before purchasing any protein drink, consult your physician and trainer. Be sure to focus on your chronic ailments, if any, since taking these medications has a number of contraindications. If the doctor forbids you to take protein, then don’t be upset, you can try making cocktails for muscle growth at home.

Making a drink at home

To prepare a cocktail at home, you need to select the ingredients so that one serving contains from 15 to 25 g of protein, a little carbohydrates and vitamins. Choose the amount of liquid so that the consistency of the drink is like sour cream.

What can a “shake” consist of:

• The base is usually milk, kefir or unsweetened juice, approximately 200 ml;
• As a product containing protein - eggs (preferably boiled, so as not to “catch” the infection), powdered milk and low-fat cottage cheese about 100 g;
• Honey, jam and sugar may be present as carbohydrates, no more than 15 g.

To fortify the resulting protein mixture, add ½ banana and your favorite berries or fruits. If you want to add fat, then one spoon of olive oil is a very correct and healthy ingredient.

For each dose, prepare yourself a fresh drink; in rare cases, you can make a slightly larger volume to drink before and after training.

• Classic option. Take 100 g of low-fat cottage cheese, 350 ml of milk, 4 boiled egg whites, 1 tsp. cold pressed olive oil, 2 tbsp. l. honey, 1 banana. Mix all ingredients with a mixer or in a blender. If necessary, change the proportions slightly so that the resulting mixture is to your liking. As you can see, there is nothing complicated in preparing a milkshake for muscle growth;
• A drink with the sonorous name T-72. To prepare, take 60 g of milk powder, 200 ml of kefir, 1 tbsp. l. jam, 1 tsp. granulated sugar. Mix everything thoroughly until smooth, change the proportions if necessary;
• Another drink recipe that women really like. In a blender, mix 200 ml of orange juice, ½ banana, 50 g of low-fat cottage cheese, 1 tsp until smooth. favorite jam, 25 g chocolate or cocoa. Enjoy the pleasant taste of the resulting “shake”.

Of course, these are not all homemade drinks for muscle growth; you can come up with a lot of interesting things. Try preparing one of the proposed compositions, choose which one you like best. After all, some people like dairy options, while others are crazy about drinks that contain juice. Therefore, prepare different ones and choose yours.

Over the years of its use, it has acquired many myths and legends. They say that oxygen cocktails release free radicals into the body, L-carnitine, after its withdrawal, will give you rickets, and if you take protein supplements, you will look like a world bodybuilding champion: there are a lot of muscles, but few brains, and even the kidneys will “bloom” and you will “plant” the liver.

Protein foods are perhaps the most controversial. Is it worth using them and, if so, in what quantity? What are the benefits and dangers of protein shakes? Let's figure it out.

The main thing is proportions

Have you ever wondered why manufacturers of absolutely all food products are required to indicate the amount of proteins (proteins), fats and carbohydrates on the packaging? Because these are vital nutritional elements for any person. And he must receive them in the correct proportions: 1:1:4. This means that for one part protein in your average person's diet, you should have one part fat and four parts carbohydrates. A strong imbalance in proportions causes various metabolic diseases.

Moreover, it does not matter which of the three elements you neglected to the detriment of the other two, the result will be equally sad. But if fats and carbohydrates can, for the time being, partially replace each other (both provide energy), then proteins have an absolutely unique role: they are the building material of all the cells of the body, and without them the body becomes decrepit and ceases to renew itself. We all remember Engels’ famous definition: “Life is the form of existence of protein bodies.” And in the physiological sense, the classic was not mistaken. All our muscles, blood vessels, hair, skin, enzymes, hormones are of protein nature.

All tissues of the body are subject to stress every day, wear out, break down, and are replaced. The entire skin is replaced within a week. And to build all this you need protein. The effect of protein on the body cannot be underestimated.

Know your norm

But in order to ensure complete renewal of cells in the body, exactly 1/6 of the proteins from the entire daily diet is needed. The question arises: how much is this in grams? It is believed that it is optimal to consume 1 gram of protein per kilogram of a person’s weight. That is, if you weigh 80 kilograms, then you need to eat 80 grams of protein per day. Moreover, half of them should be of plant origin (legumes, peas, asparagus), the second half should be of animal origin. This amount of protein can be obtained with normal nutrition. So what are the benefits and dangers of protein shakes as a source of protein and for whom?

The exception is people who experience physical stress. If you work out regularly and diligently in the gym and want to build muscle mass, then the protein intake can be increased by 1.5-2 times. The explanation for this is simple: during physical activity, increased renewal of body cells occurs. And that is why we need more “building material” - proteins. Muscle tissue is made up of proteins. It is clear that they cannot come from nowhere. This is why athletes increase the amount of protein in their diet.

Just a few years ago, in order to build muscle mass, they ate huge amounts of meat, eggs, and cottage cheese, which overloaded the body with additional fats and carbohydrates. Over time, protein shakes began to appear that allow you to get enough protein without eating kilograms of food. Agree, it’s good to have a choice? But it was with the advent of protein shakes that athletes had a huge temptation to overdo it with proteins. If eating eggs at least warns that it is better to end the meal with a feeling of fullness, then concentrated protein shakes are drunk as if it were fruit juice. And as a result, an athlete can drink 5-6 daily norms of protein per day. Can you guess what follows?

That is why strict self-control is important in such a delicate matter as drinking protein shakes. Carefully count the amount of protein you consume per day (don't forget about the protein you get from food).

Execution cannot be pardoned

Remember that no matter how many protein shakes you drink, the intake of protein in your body should in no case exceed the carbohydrate intake - whether you are an athlete or an asphalt paver. Protein should not significantly exceed the amount of fat (after all, our brain consists of them). If you overdo it with proteins, you can really cause enormous damage to your body. In Ancient China there was even a rather exotic type of execution. The man sentenced to death was fed meat to the full; the man’s stomach was not able to digest such an amount of protein, and the unfortunate man died a painful death from volvulus.

The purpose of this historical example in the article is not to intimidate you, but to warn you against the unwise use of anything (not just proteins). Remember that consuming protein in amounts of more than 2-3 g per kg of weight can lead to the fact that protein begins to perform the function of replenishing energy in the body - competing with carbohydrates, i.e. just burn. The products of this combustion process are nitrogenous compounds that overload the kidneys and liver. Do not bring yourself to a half-dead state, use protein supplements in moderation.

The next question that athletes have is: what amino acid composition should protein shakes and supplements have? It is better to discuss this issue with your coach. The fact is that different amino acids perform different functions in the body and it is better to vary their ratios in your diet based on the initial level of your physical fitness, loads and goals that you want to achieve as a result of training. There are amino acids that are best consumed in the morning, there are those that will bring more benefits in the evening, some are useful before training, others - after. But in any case, it is better if your protein supplements contain all 8 essential amino acids: valine, isoleucine, leucine, lysine, threonine, tryptophan and phenylalanine.

And, of course, watch the quality of the protein you take. High-quality protein is always produced only from natural raw materials, subject to the strictest controls at all stages of production. The product must be certified by Rospotrebnadzor and allowed for sale in Russia.

Remember that you cannot trade health for muscles of steel: in the end, you will be left without both. In the gym, at home, at the dinner table - do not forget the principle that enthusiastic people often neglect: “Do no harm!” Take care of yourself, listen to your body and consume only what is truly good for you.

Instructions

A protein shake is essentially an extract of water-soluble proteins from egg whites, whey, or protein-rich plant foods (such as soy). In addition, sometimes mineral supplements and multivitamins are introduced into such cocktails, designed to compensate for the loss of potassium and potassium released along with sweat.

In some cases, a little fat and carbohydrates (sucrose or fructose) are added to protein shakes to increase calorie content - these are so-called “gainers”, or energy shakes. The main advantage of protein drinks is that they can be consumed both during and immediately before a workout. A significant part of foods that contain a lot of protein - legumes, meat, cheeses and others - are quite “heavy”. They are highly not recommended to be eaten immediately before training.

There are some cases where protein shakes are poorly tolerated by the human body and their use can cause harm to it. These conditions include: dairy intolerance (especially lactose allergy); chronic digestive disorders; period of acute food poisoning; chronic liver failure; chronic renal failure; enzyme deficiency.

In addition, it is worth mentioning the dangers of consuming soy protein. Athletes do not take it as often as whey, but in rare cases it can exhibit side effects. This is due to the fact that soy protein contains non-steroidal plant compounds - phytoestrogens, the action of which is in many ways similar to those of women. Therefore, if an athlete (regardless of gender) has serious disruptions in the functioning of the endocrine system, taking soy protein shakes must be stopped.

The harm of protein shakes can result in digestive problems. Such unfavorable effects may occur if the dosage of this drink is not followed. Quite often, novice athletes do not want to be patient and make the necessary efforts to achieve an effective result. Many people want to get a muscular figure with a compressed figure, and therefore people begin to consume protein drinks incorrectly. In this case, the harm of a protein shake practically outweighs all the benefits of such a product. In order not to harm your health, it is important not to neglect the recommendations on the dosage of the drink specified by its manufacturer.

It is extremely important to purchase high-quality protein only from a trusted manufacturer. The fact is that some unscrupulous manufacturing companies may add various additives to their product, which may subsequently negatively affect the product. Of course, we should not forget that you need to consume a protein shake within 2 hours after preparing it. If you store the finished drink in the refrigerator, the shelf life is 5 hours.