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We’ve all seen that guy in the gym who lugs around his shake-filled jug. He has a Hulk-like physique and drifts about with this ever-so evident pride & glory for himself- you can usually find him wandering around flaunting his notably exaggerated muscles or flexing in the mirror. His muscles look like they have been inflated by a bicycle pump and that they could pop at any minute. I am so cruel haha- but come on, everyone has seen that guy!!
Is this guy really only taking protein shakes or is he taking some form of hormone growth supplement or steroid? The truth is that most likely he is taking some sort of additional supplement besides protein to enhance his muscle size, performance, and strength.
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Steroids & Growth Hormones
Steroids or any type of growth hormone help muscles to increase in size because they give the body access to greater levels of hormones than what it naturally produces. Playing around with hormone levels however can be rather harmful to your health. Not to mention that the ‘strength’ and ‘muscle size’ achieved while taking these supplements will in part deteriorate when consumption is stopped. In a sense, the substance of your muscles is dependent on this fabricated hormonal imbalance. If you don’t sustain it, your muscles will in part revert back.
Overloading your body with hormones can lead to the following health risks: cardiovascular disease, liver damage, kidney damage, and acne. Women can see increased facial hair, changes in their menstrual cycle, a deepened voice, and male pattern baldness. Men can see a decreased sperm count, baldness, and a decrease in testicle size. When stopping steroids, you can also experience a number of withdrawal symptoms. Literally it is like detoxing your body from any other form of heavy drug. Does this seem like a good idea? If you’re not convinced read on!!
Water Retention
Steroids and Hormone Growth supplements (depending on which ones) can significantly cause water retention. The water retained is actually what makes these huge muscles seem so big and bulbous- it creates that puffy/bloated look that in my opinion makes you look like plastic. Creatine supplements, although not hormones, also cause significant water retention. So, in a sense the muscle is only getting pumped up with water. Even worse, you are subjecting your body to dehydration. If your body is retaining water in its cells, it’s lacking the proper amount of water everywhere else. That doesn’t sound good! Check out my post 7 Reasons Drinking Water Keeps You Young and Fit to read up on the many benefits of staying properly hydrated.
Protein Shakes
So how does this all relate to protein shakes? Well, it doesn’t! In my early days I was convinced that protein shakes were also hormones- they are not! Again, just to repeat, PROTEIN SHAKES ARE NOT HORMONES/STEROIDS!!! So, what exactly are protein shakes and what are the good and bad aspects?
Shake 101
Protein shakes are generally speaking protein powders mixed with water or milk. Nowadays there are also ready-to-go shakes that are protein already mixed with liquid- pay attention to the sugar content in these types of shakes!
Protein powders are mainly derived from the following sources: whey, soy, casein, pea, egg, hemp, or brown rice. What differs is digestion rate, completeness of source (how many amino acids it contains), and whether it is a derivative of dairy. Depending on allergens, whether you are vegetarian/vegan, or what types of results you would like, you can choose which protein powder most suits you. For a background read on protein check out my post How Much Protein Do You Really Need?
Why and When Do We Use Them
This is simple- to gather more protein! As mentioned before, when we are in the process of trying to develop muscle, our bodies need more protein to repair our tissue damage and to subsequently create more muscle. Protein shakes are a simple and quick way to do this.
The Good
1. You can easily monitor exactly how much protein you are getting
The labels of protein powder tell you exactly how much protein you are getting per serving or per scoop. This is so convenient when you want to make sure that you are not only getting enough protein but are also not exceeding (too much protein can also be detrimental to your health)!
2. You can get all of your essential amino acids without the extra cholesterol, fat, and carcinogens that other protein food sources have.
Meat, poultry, eggs, and so forth are all excellent sources of protein. However, these foods are also rich in fat and cholesterol. Having too much of these per week can be detrimental. A protein shake is a great source of protein that doesn’t have this added draw-back.
3. They often come with a variety of minerals and vitamins.
Vitamins and minerals are vital for a healthy nutrition. Instead of purchasing millions of different bottles of pills, check out which minerals your shake contains so that you can possibly kill two birds with one stone.
4. It’s convenient and saves time.
Many times, we are in a rush and don’t have time or energy to cook up some elaborate meal or pre-prepare some kind of nutritious snack. With a protein shake we don’t have to cook anything. Just whip it up in a blender after a workout or even better, use a shaker and you’re good to go.
The Bad
1.Excessive protein can be hard on the kidneys and cause dehydration
Because you are consuming more protein than you normally would, your organs have to work harder to process it. Make sure you drink more water when following a regiment that requires higher protein and monitor at all times that your intake does not exceed your max amount. For women who are trying to build muscle moderately never exceed 1.5 g/ kilo body weight.
2. Protein powders are considered supplements and therefore generally not regulated by the FDA
There have been protein powders found to contain unwanted ingredients such as steroids and stimulants. When purchasing a protein powder, try to find brands that have been accredited by a sports authority or have been approved by the FDA. There are many brands that value the quality and safety of their product. They guarantee their powders cannot come into contact with substances not included on the label. MyProtein is a great example.
Always buy from respected and accredited suppliers.
Conclusions
As in all things in life, the key here is to do things in moderation. Too much protein, like too much fat, like too much water-is bad for you. Proteins are however natural molecules found in the human body necessary for muscle growth. If you want to develop more muscles, you need more protein- it’s that simple. I in no way am encouraging protein shakes as a substitute to normal food. When possible, food is the best option. *(Make sure you monitor closely which foods and which protein sources you are consuming so that you don’t fall into a state of excess or deficiency).
Personally, I make use of protein shakes. I have one every morning on top of my breakfast (it’s a light protein shake) and one right after my workouts 3 times a week. I have found that I have more energy and that my body receives the right amount of protein for the amount of muscle exertion I undergo. It is also sooooo convenient on the go!
Everyone has their own preferences, their own bodies, and different things work on different people. Whatever is comfortable for you is what is best- remember that! 🙂 And please always remember that moderation is the key! If you’re also interested in reading about pre-workouts check out my post here.
Happy Training!
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This blog post is intended for general informational and educational purposes only. Please read my full disclosure for further information.
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