What happens when you use protein shakes without exercising?

There are several things you have to know before starting to use protein supplements. The most important thing is - you shouldn't use them if you are not working out. Why? Because protein shakes are designed specifically for people who wants to gain weight by building a muscle and if it's not your plan, you are most likely to gain weight in a form of fat. Yes, i know, shakes are convenient, portable, nutritious and makes a great meal replacement. However, people who train need more protein than people who aren't active, so if you are not putting in your time at the gym, drinking protein shakes every day might give you a spare tire and other health issues.

The reason i wanted to write this post is that many so called healthy food lovers/blogers/instagramers promotes protein supplements in a wrong way. If you are trying to loose weight only by healthy eating and no exercise, well good for you, at least you are trying to make changes. However, healthy eating doesn't mean you always have to add protein shakes or other protein supplements into your diet, especially if you aren't spending any or enough time at the gym. For example, if your dinner consists of a nicely cooked salmon/chicken, with cous cous and fresh veggies, you don't need a protein shake after, because you already got enough proteins from your meal. A typical whey protein shake contains about 110 calories and if you mix it with milk or throw in a banana, that number jumps to about 300 calories. Over time, those calories can add up to weight gain, and it's likely to be in the form of fat rather than muscle if you're not regularly exercising. Consuming 3,500 calories on top of what you burn results in gaining 1kg, so drinking a shake every day in addition to your normal diet could mean you put on an extra 1 to 3kg every month. Hence, if you are trying to loose weight, protein shakes should be out of your diet.

Another thing, protein shakes are dietary supplements and are produced with isolated nutrients rather than whole foods. If you are supplementing a healthy, well-rounded diet and fitness plan, that might not matter, but if you're replacing regular meals with proteins shakes, you may be missing out on valuable nutrients. For that reason, it's healthier choice to eat natural, high-protein foods instead of drinking shakes.

Finally, let's get more medical here, and talk about your kidneys. They are tasked with the process of metabolizing excess protein - and if you consistently consume more than you need, that strain can result in serious health problems. This means you may increase your risk of kidney stones, osteoporosis, kidney disease or even cancer.

So, people, please, for your own safety, be smart and do your research before using protein or any kind of supplements.