Would you be surprised to learn that protein shakes may be responsible for your night leg pain.
According to Harvard.Edu there are numerous risks to consider when using a protein powder. Among them:
A protein powder is a dietary supplement. The FDA leaves it up to manufacturers to evaluate the safety and labeling of products. So, there's no way to know if a protein powder contains what manufacturers claim.
We don't know the long-term effects. "There are limited data on the possible side effects of high protein intake from supplements," McManus says.
It may cause digestive distress. "People with dairy allergies or trouble digesting lactose [milk sugar] can experience gastrointestinal discomfort if they use a milk-based protein powder," McManus points out.
It may be high in added sugars and calories. Some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop). Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories. The risk: weight gain and an unhealthy spike in blood sugar. The American Heart Association recommends a limit of 24 grams of added sugar per day for women and 36 grams for men.The University of Maryland Medical Center states that:
“It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally oriented physicians consider to be way too high on the omega-6 side.”Omega-3 fatty acids are found primarily in fish. Additionally, these fats can be found in some seeds, nuts, and vegetables, particularly chia seeds, flaxseeds, walnuts, seaweed, and edamame. Fish oil supplements are also available.
Extra virgin olive oil contains healthy fats, too, but it also contains a compound called oleocanthal. Anti-inflammatory drugs like ibuprofen and aspirin function by blocking inflammatory pathways, and oleocanthal does the same thing. Extra virgin olive oil has the highest antioxidant count, and stronger flavor usually means more oleocanthal. Replacing vegetable oil or butter with extra virgin olive oil while cooking can simultaneously remove more harmful fats while adding better ones.
Antioxidants protect the body from harmful substances called free radicals. Although some studies have suggested that antioxidants can prevent or slow some conditions, such as arthritis, the research is still somewhat mixed. However, it’s generally agreed that antioxidants are beneficial. Additionally, antioxidants are found in fruits and vegetables, which are excellent additions to all-around healthy diets. Richly-colored fruits and vegetables, such as kale, red bell peppers, and berries, are particularly beneficial.