Protein shakes are turning into meal replacements, but the abuse of it is also on the rise. Although supplements are easily available, advice and expert opinion about them is scarce. And just like self-medication, abuse of bodybuilding supplements can cause everything from fat gain and kidney disorders to dehydration and bone loss.
Whether you use it to beef up your muscles, accelerate your metabolism, or burn those fat cells, protein shakes are best served when they’re being used for what they’re intended, ie strength training. Replacing meals with them to aid weight loss will make matters worse.
How Much Is Too Much?
It is recommended that protein should not go beyond 30 percent of your daily calories, so about 2oz-3oz protein powder every day is enough. If you want to be really precise, it is advisable to have a daily intake of protein of 0.36 grams per pound of body weight.
Types Of Supplements
In general, supplements can be divided into hormonal and energy supplements, and creatine. You also have nutritional supplements such as whey protein and fish oil for recovery. And while they all have their pluses, there are certain aspects that you must look out for.
Negative Effects Of Hormonal Supplements
Excessive use of hormonal supplements can cause hair loss, prostate enlargement, gynecomastia, acne, testicular atrophy and increased estrogen.
Negative Effects Of Creatine
High doses of this creatine without sufficient water intake can result in cramps, nausea, diarrhea, weight gain, kidney stress and dehydration.
Negative Effects Of Energy Supplements
Going overboard with energy supplements increases nervousness, irritability, insomnia, addiction and dependency. Abuse of these supplements can cause heart palpitations and rhythm abnormalities, weight loss, tremors, mild hypertension, hallucinations, convulsions and heart attacks.
Note: Consult a fitness or nutrition specialist to understand the right dose of supplements for your body.