For athletes and exercise enthusiasts in particular, protein shakes are among the most well-liked dietary supplements. People drink different kinds of protein shakes for a variety of reasons, most of which are valid, like weight loss, muscle growth, and tissue and muscle repair. And it’s true: when used in conjunction with the proper exercise, diet, and lifestyle choices, protein shakes can aid in weight loss, muscle growth, and increased strength.
So,how many protein shakes a day?
2 protein shakes a day is enough to maintain your body mass. To maintain your physique and performance if you’re of average build and go to the gym regularly.
However, you may need to consume three to four protein shakes per day if you take athletic sports, fitness routines, and strength training seriously. It essentially comes down to personal preferences, lifestyle, and physical characteristics.
For more information, keep reading.
Table of Contents
How Much Protein Is In One Shake?
Now that you know how much protein your body requires each day, the next thing you should know is how much protein is in a protein shake. That, however, is dependent upon the concentrate or isolat in question. For instance, each 60 g serving of Nitrovol Lean Muscle powder has 22 g of protein, while each 33 g serving of Athlete Standard Whey has 26 g of protein. However, you should typically get 20 to 30 g of protein from a 500 ml protein shake.
What Makes Protein Shakes Useful?
Without displacing the consumption of whole foods, protein shakes can be a very gratifying, effective, and practical way to add extra protein to your diet. With the right protein shake recipes—meaning ones that taste great and support healthy nutrition—you’ll soon reap the benefits of adequate protein intake.
There are countless options for combining flavor with protein, from a straightforward mixture of banana, whey, and almond milk to our delicious double fudge brownie protein shake. Additionally, you can regulate the number of calories and nutrients you consume by making your own shakes. Simply add your preferred ingredients to a BlenderBottle® shaker bottle, add the BlenderBall® wire whisk, and stir until thoroughly combined.
Another quick and practical way to boost your protein intake is by drinking a protein shake. Mornings are you pressed for time? On the way to work or school, prepare a quick shake and drink it. Need a quick protein boost after working out? Bring a protein shake with you in an insulated protein shaker so that it will stay cold and fresh until you are finished exercising, taking a shower, and are ready to consume it. Consider the leak-proof lid and convenient carry handle of the BlenderBottle® Strada® shaker.
Why Don’t You Just Stop Drinking Protein Shakes?
Some of the protein tissues in your muscles suffer damage after engaging in strenuous exercise or any workout session. Strength training essentially aids in the development of muscle mass because these minor tears in the muscles allow them to become bigger and stronger as they recover.
The only issue is that as we get older, the body’s natural recovery mechanisms slow down considerably. The adult human body regenerates and rebuilds protein tissue fibers very slowly. And that’s where protein shakes come in.
According to the AHS, dietary supplements are goods that include nutrients, vitamins, and minerals. Protein shakes are protein-based supplements that contain amino acids, which are the protein’s building blocks. The body uses the amino acids it consumes as the building blocks for muscle growth and repair, speeding up the body’s normal regenerative processes. In the end, this results in a body that is generally healthier and more muscular, has lower risks of injury, and grows muscles more quickly.
Of course, protein-rich foods like meats, beans, and dairy products contain the same amino acids. However, obtaining enough protein from food would require more time spent in the kitchen than in the gym. Protein-based supplements are available as concentrated (and occasionally flavor-infused) tablets, liquids, or powders, saving your body the time and energy required to digest and absorb raw protein.
In addition, protein-based supplements can be made from both plant- and animal-based sources. For example, casein and whey concentrate are derived from milk, and vegan protein supplements can be made from a variety of nutrient- and protein-rich plant-based sources.
In other words, drinking protein shakes is just a simpler way to get enough protein intake without having to consume large quantities of beef every day. So, technically, the question of how many protein shakes you should drink each day is irrelevant; what matters is how much protein your body needs each day.
Advantages Of Whey Protein And Other Shakes
You’re probably already aware of the many advantages of eating protein, such as how it promotes muscle growth, keeps you feeling fuller longer than other nutrients, and helps you lose weight. Protein will ensure that you add as much muscle as possible even if you’re trying to develop an eating plan that promotes weight gain, allowing you to perform at your best strength and efficiency level.
Contrary to whole food protein sources like chicken, steak, and tuna, protein shakes offer the same advantages of protein intake while offering you a convenient delivery method. Before, after, or even during a resistance training session, shakes are a particularly practical form of measurable protein supplementation. For busy fitness enthusiasts who still want to make sure they consume the recommended daily protein intake, it is much simpler to prepare and drink protein shakes with a precise amount of protein out of a blender bottle than it is to prepare a freshly prepared meal.
Additionally, shakes can offer you a variety of flavors and flavor combinations that you might not typically find in typical protein-rich foods. Meal replacement protein drinks frequently come in the flavors of strawberry, mocha, and vanilla. See more about Can You Drink Protein Shakes Without Working Out?
Potential Drawbacks Of Having Too Many Protein Shakes
As previously stated, consuming too many protein shakes to meet your daily protein requirement in one sitting poses neither a serious health risk nor any long-term dangers for the majority of healthy individuals. You might experience a few short-term digestive side effects, such as cramping, bloating, and excessive gas, depending on the kind of shakes you’re consuming and their ingredients.
It’s also crucial to remember that eating a diet with a lot of protein can be risky in the long run. Studies have shown that excessive protein consumption can have negative effects on even otherwise healthy people, such as impaired liver function and an increased risk of coronary heart disease. Research shows that the tolerable upper limit for protein intake per kilogram of bodyweight is 3.5 grams.
The bigger issue is that, if you consume more than three shakes per day to meet your protein needs, you’re probably skipping out on whole foods that could be used in their place. No matter what your fitness objectives may be, the advantage of getting your protein from whole foods is that they frequently contain a wider variety of micronutrients like vitamins and minerals, which are essential for a healthy body. Protein and other nutrient needs must be met, and variety is essential for this.
Medical studies also show that eating a diet with more variety tends to help people lose weight. This is particularly valid if your diet consists primarily of whole foods that are high in nutrients and is high in protein. And lastly, whole foods are typically more filling than protein shakes. Think about the difference between consuming a 20-gram post-workout meal and a 20-gram protein shake. Compared to eating food, it’s likely that drinking the shake will make you hungrier more quickly.
Calculation Of Your Protein Intake
Depending on your weight and exercise routine, your body needs a certain amount of protein. A daily protein intake of 0.8 grams per kilogram of body weight is adequate for the average person. For every kilo of body weight you exercise (at least three times per week), you should eat 1.5g of protein daily. You should increase your daily protein intake to at least 2 g per kilogram of body weight if you engage in intense workouts like heavy strength training, endurance exercises, and HIIT.
Keep in mind that because they tend to be bigger and have leaner, denser muscles than women, men need about 10% more protein than women do.
180 g of protein must be consumed each day by a 90 kg bodybuilder who engages in intense exercise to maintain the massive muscle mass. Brown rice, a chicken breast, and some vegetables are a good example of a meal that is high in protein, but it only has a maximum protein content of 60 g. In this case, the bodybuilder would have to consume three to four large, protein-rich meals per day, which might not be sufficient. As an alternative, he can consume three regular meals along with a one-scoop HydroxyBurn Lean5 Low Carb Protein shake in between each meal and right after a strenuous workout.
What Makes Up A Typical Protein Shake?
Believe it or not, the Cambridge Dictionary lists an official definition for the term protein shake: “a drink made by mixing protein powder (= a powder containing a substance that makes the body grow and be strong) with milk or water.”
It’s true that some people might make protein shakes by blending protein powder with liquid, fruits, vegetables, and other ingredients in a blender; however, in actuality, that’s a smoothie.
Let’s use the dictionary definition in this conversation. A protein shake is nothing more than a scoop of protein powder mixed with water. This powder typically has 20 to 30 grams of protein.
Now, not all protein supplements are made equally. All nine of the essential amino acids are found in animal-based protein powders (such as whey and casein, which are derived from milk), as well as in some plant-based proteins like pea and soy. Choose protein powders that contain all the necessary amino acids if you’re replacing other protein sources with them.
What Part Of Your Diet Should Protein Shakes Make Up?
“Protein shakes can provide many nutrients for post-workout recovery for an active person,” The Oregon Dietitian’s Megan Byrd is a dietitian who blogs. A 2018 review published in Frontiers in Nutrition backs this up, finding that protein supplementation pre- or post-workout can boost both recovery and performance. The authors discovered that the amount of protein required for this boost varied by person and depending on the activity, but it typically ranged from 20 to 40 grams.
Protein shakes can help you make up for dietary gaps. “They’re a great way to get a boost of protein for those who don’t generally get enough or who are prone to muscle loss,” like older adults or people with certain illnesses, Byrd says.
Why Should I Be Concerned About Protein?
Everyone needs protein because it is essential to many vital bodily processes. Protein is even more important for those with specific fitness goals. While getting enough complex carbohydrates and healthy fats should not be overlooked, protein plays two crucial roles in advancing anyone’s fitness objectives.
You can prevent muscle loss and increase the size of your muscles by eating enough protein and engaging in resistance training. This is advantageous for more than just strength and aesthetic goals; having more muscle increases your metabolism even when you’re not working out.
Because it is the most satiating macronutrient, protein also helps people lose weight. Additionally, the thermogenic process of digesting protein results in more calorie expenditure than the digestion of other macronutrients.
How Much Protein Is Too Much?
In other words, it’s difficult to determine the maximum dosage that will be advantageous. Your goals will inform the recommendations. Typically, 20–25 grams of high-quality protein are consumed all at once to maximize muscle protein synthesis.4
Larger doses of 30-45 grams, though, were found to have the biggest effects on lean mass and strength.5 Another study found that 25–30 grams per day was ideal for preventing muscle loss caused by aging.6 In general, the dose recommendations range from 20 to 45 grams.
Consider your total daily protein requirement and the number of grams in a serving of your protein powder when deciding how many protein shakes you should consume each day.
If you eat high-protein meals for lunch and dinner, one shake in the morning (either as part of breakfast or after) might be sufficient to help you meet your daily goal. It might be best to have a second shake after your workout if you work out in the afternoon and have a long wait until dinner in order to maximize muscle growth.
The diets of vegan and vegetarian athletes, who don’t consume animal protein, can benefit from protein shakes as well. View our selection of vegetarian and vegan protein here.
There have been no studies showing that protein harms healthy people, despite what you may have read about the negative side effects of high-protein diets.7 The best daily nutrition still requires a variety of vitamins and minerals, healthy fats, and high-quality carbohydrates.
FAQs
How Many Grams Of Protein Should I Eat Each Day?
Optimally, 0.8 grams of protein per kilogram of body weight should be the goal for healthy people. Aim for 1.4–2.0g per kilogram of bodyweight for athletes.
How Often Should I Take A Protein Dose Each Day?
It is typical to divide your daily protein intake into 3–4 portions of a similar size.
Is Eating Too Much Protein Harmful?
No studies exist to support any protein-related harm to healthy people.
Conclusion
The best are protein shakes. They’re convenient for when you’re at the gym, on the go, or just not in the mood to grill a chicken breast or fry some eggs, and they’re simple to make—all it takes is shaking water and powder together.
Certain shakes, especially those made with whey and casein, are complete proteins (they contain all nine essential amino acids) and have a high biological value (your body can absorb and use all of these amino acids), which means they contain high-quality protein comparable to that found in meat, fish, and eggs.
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