How Much Protein Shake Should I Drink

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When Should I drink a Protein Shake? Should I drink Protein Shakes? How many is OK?

A lot of protein powders will contain dairy, soy, corn starch, and additives your body may be unfamiliar with or allergic to. Whey is by far the most popular powdered protein and, if you have an issue with dairy, whey will have all the same problems being as it is, a milk derivative.

Soy protein isolate can be cheaply obtained and can cause inflammation, nausea and skin conditions. Corn starch has a habit of sending your blood sugar into peaks and troughs. Reading the long and complex ingredients list can be tough going but may just save your workout.

Protein Doesnt Just Recover Worked Muscles But Also Repairs Injured And Damaged Ones As Well Drinking A Protein Shake While Injured Can Speed Up The Recovery Process

There are also reasons to turn to protein shakes that are unrelated to muscle growth and recovery during exercise. For instance, protein shakes can be a great treatment for those that are recovering from muscle injuries. Protein doesnt just recover worked muscles, but also repairs injured and damaged ones as well. Drinking a protein shake while injured can speed up the recovery process, regardless of whether or not the injury was sports-related. Another reason to consider protein powders and protein shakes is change in diet, specifically when going vegan or vegetarian. As meat, dairy and eggs are some of the most common sources of protein, those on vegan diets are especially at-risk for protein deficiencies.

What Happens If You Drink Protein Shakes All Day

While its really not necessary to drink more than two or three protein shakes in a day, if you do happen to consume more, it likely wont cause any harm but it could lead to gastrointestinal discomfort.

Some of the symptoms that you may experience from drinking too many protein shakes include:

  • Bloating
  • Diarrhea
  • Stomach cramps

In addition, drinking too many protein shakes in one day could infringe on your consumption of other essential macros. Think about it if you were to consume four to five shakes a day, that would limit your fiber intake as well as other nutrients found in veggies, fruits, and whole grains.

To keep your body running optimally, a balanced diet is of the utmost importance.

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How Many Protein Shakes Should I Drink A Day To Gain Muscle

Protein appears to be all the rage these days, whether youre perusing your favorite health and fitness blog, watching a workout video on YouTube, or just following your doctors advice for getting your weight back on track and its easy to understand why.

Proteins amino acids are now well recognized as essential for muscular growth, maintaining healthy body weight, and regulating various vital bodily activities. Protein powders and shakes are becoming increasingly popular, indicating that the world is more focused on this nutrient than ever.

How Many Protein Shakes Per Day Is Too Many

How many protein shakes can &  SHOULD you drink in a day ...

I was recently approached to discuss the topic of How many protein shakes per day do I recommend? It stopped me in my tracks and made me think about the question being asked and what was wrong with it. The issue here is not how many protein shakes should one be taking but more how much protein should one be ingesting. Focusing on the post workout shake is not going to magically turn you into a cover model or less even start to change your body composition into something more desirable. This is a common fault in todays media driven nutritional thinking and one that needs to change.

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Can I Drink Protein Shakes For Breakfast

If youve considered the information above and have decided that drinking a protein shake in the morning best aligns with your goals, you might wonder if you could just have that protein shake as your breakfast.

Experts recommend spreading protein intake evenly across the day, meaning the average person should eat roughly 25 grams of protein per meal. Most Americans eat around three times more protein at dinner than breakfast, so consuming a protein shake for breakfast can be a smart way to evenly distribute protein intake across your meals. Its also important for people who work out in the morning or in a fasted state to get in some protein early, as they havent consumed protein in a while.

Choosing to have a protein shake for breakfast may also depend on your flavor preferences and what you crave in the morning. If youre someone who likes sweets or coffee first thing in the morning, then maybe a protein shake with Gainfuls Caffe Mocha or Strawberry Milkshake Flavor Boosts makes sense to have as breakfast. You can even turn your Gainful protein into a morning iced coffee using milk, Gainful protein powder, and the Caffè Mocha or Madagascar Vanilla flavor stick.

What Does 40g Of Protein Look Like

In real food terms this is what it looks like. This is part of the process I go through with clients when starting to educate them on portion size and protein amounts. It is not bulletproof and initially, I would always encourage weighing food to get a good understanding or hand size in relation to food but if a client is really reluctant then this is a very good estimate. 1 HAND = 40g protein.

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So How Many Protein Shakes A Day Should I Take

To determine the amount of protein shakes you can drink each day, you need to know what your total daily protein intake should be. The Dietary Reference Intake report for macronutrients states that a sedentary adult should consume 0.8 grams of protein per kilogram of body weight,or 0.36 grams per pound. This means the average sedentary male should eat about 56 grams of protein each day. For females, 46 grams is recommended.

Protein Bars Are Really Just Candy Bars With A Bit Of Extra Protein

How many protein shakes to drink a day

Indeed, research on the muscle-building power of protein supplements is varied. A 2014 analysis of 36 papers found that protein supplements have no impact on lean mass and muscle strength during the first few weeks of resistance training in untrained individuals.

Over time and if the training becomes harder, supplements can promote muscle growth. However, the paper also concludes that these changes have not been proven over the long term. A 2012 review paper further says that protein increases physical performance, training recovery and lean body mass but for the benefit to be optimal, it should be in combination with a fast-acting carbohydrate.

But even if athletes and gym goers may benefit from a post-workout protein boost, that doesnt mean they should reach for the supplements and smoothies. Most people get more than their daily recommended allowance from food, says Kevin Tipton, a sport professor of the University of Stirling. Theres no need for anyone to have supplements. Theyre a convenient way to get protein, but theres nothing in supplements you cant get in food. Protein bars are really just candy bars with a bit of extra protein.

The global protein supplements market was valued at $12.4bn in 2016

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How Many Protein Shakes A Day To Gain Weight

Those looking to gain muscle mass, on the other hand, may find more benefits in adding a second clean shake to their diet. The best time to have your first blend of the day is right after a weight training workout, while your second shake is best consumed after a light, healthy lunch.

Keep in mind that protein shakes alone can’t be miracle workers lifting heavy is what will ultimately give you the result you want!

Potential Drawbacks Of Having Too Many Protein Shakes

As mentioned before, for most healthy people, there are no specific health risks or long-term dangers associated with consuming too many protein shakes to meet your daily protein requirement in a single day. Depending on the type of shakes you are consuming and their ingredients, you might experience some short term digestive side effects including cramping, bloating and excessive gas.

It’s also important to note that in the long-run, there are risk factors of eating an extremely high protein diet. Studies have found that even normally healthy individuals who consume too much protein may suffer from side effects including decreased liver function and higher risk of coronary heart disease. Up to 3.5 grams of protein per kilogram of bodyweight is the tolerable upper limit, according to research.

The more important problem with drinking more than three shakes to get enough protein each day is it means you’re likely neglecting whole foods that could be used instead. The benefit of consuming protein from whole food sources is that they tend to have a more diverse array of micronutrients like vitamins and minerals, which are important for a healthy body no matter what your fitness goals may be. Variety is a critical component of meeting nutrient needs including protein and beyond.

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Better Muscle Growth And Preservation

One study examined how protein consumed before bed is better absorbed in people who exercise at night. When participants exercised at night and consumed 40 grams of protein before bed, muscle protein synthesis was increased and more dietary amino acids were reported in the muscle tissue.

Other research examined how protein ingestion before sleep may increase muscle growth in healthy older men. Loss of skeletal muscle mass with aging has been attributed to the blunted anabolic response to protein intake.

Study participants included 48 healthy, older men who consumed either 40 grams of protein, 20 grams of protein, or a placebo before bed. Those men taking 40 grams of protein showed the best results. These findings provide the scientific basis for a novel nutritional strategy to support muscle mass preservation in aging and disease.

Research published in the Journal of Nutrition assessed the impact of dietary protein supplementation before sleep on muscle mass and strength gains during resistance-type exercise training. Participants included 44 young, healthy men who exercised three times per week for 12 weeks. The volunteers consumed a supplement drink containing 27.5 grams of protein and 15 grams of carbohydrate or placebo before bed.

Protein supplementation before bed increased gains in muscle mass and strength better than a placebo.

How Much Protein Powder Is Too Much

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I was recently contacted to talk about How many protein shakes do I recommend each day? It halted me in my tracks and caused me to consider the question and what was wrong with it. The question is not how many protein shakes one should consume but rather how much protein one should consume. Concentrating on the post-workout smoothie will not transform you into a cover model or even begin to shift your body composition to something more attractive. This is a prevalent flaw in todays media-driven dietary thinking, and it must be corrected.

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Tips For Supplementing With Protein Shakes

  • If you’re trying to gain weight, look for a higher-calorie shake.
  • If you’re an athlete trying to build muscle, look for a mid-calorie shake with a balance of carbohydrates and protein.
  • If you’re trying to lose weight, you may want a lower-calorie, lower-sugar protein shake.

Solid foods can often be more satiating than a liquid supplement because they take longer to digest. Also, adding additional fiber sources such as fruits, vegetables, whole grains like rolled oats, and/or beans can be satisfying and slow digestion even more.

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While eating an adequate amount of protein is not going to prevent age-associated loss of muscle altogether, not eating enough protein can be an exacerbating factor that causes older adults to lose muscle faster, said Wayne Campbell, a professor of nutrition science at Purdue University.

Recommended intake. So, how much protein should seniors eat? The most commonly cited standard is the Recommended Dietary Allowance : 0.8 grams of protein per kilogram of body weight per day.

For a 150-pound woman, that translates into eating 55 grams of protein a day for a 180-pound man, it calls for eating 65 grams.

To put that into perspective, a 6-ounce serving of Greek yogurt has 18 grams a half-cup of cottage cheese, 14 grams a 3-ounce serving of skinless chicken, 28 grams a half-cup of lentils, 9 grams and a cup of milk, 8 grams.

Older adults were rarely included in studies used to establish the RDAs, however, and experts caution that this standard might not adequately address health needs in the older population.

After reviewing additional evidence, an international group of physicians and nutrition experts in 2013 recommended that healthy older adults consume 1 to 1.2 grams of protein per kilogram of body weight daily a 25 to 50 percent increase over the RDA. Its recommendations were subsequently embraced by the European Society for Clinical Nutrition and Metabolism.

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Types Of Protein Powder

There are several different types of protein powder. Whey is the most popular protein supplement and the one that researchers have tended to focus on, but it is not the only one. Common types of protein powder include:

  • Whey: This water-soluble milk protein is popular among athletes. It is a complete protein, meaning that it contains all of the amino acids that the human body requires from food. The body absorbs whey protein quickly and easily.
  • Casein: This type of protein is rich in glutamine, an amino acid that may speed up muscle recovery after exercise. Casein comes from dairy, making it unsuitable for vegans and people with milk allergies. The body digests this protein more slowly, so it may be best to take it at night.
  • Soy: Soy protein is an excellent alternative to whey or casein for people who do not consume dairy. It also contains all the essential amino acids.
  • Pea: Many plant-based protein powders contain pea protein, which is a high-quality alternative to soy- and dairy-based proteins. Pea protein is a good source of the amino acid arginine.
  • Hemp: Hemp seeds are complete proteins that also contain essential fatty acids. This makes hemp an excellent choice for vegans or those with dairy or soy allergies.

Protein shakes vary in price and quality. The United States Food and Drug Administration do not regulate protein powders.

According to a 2018 study, many of the best-selling protein powders contain heavy metals, such as lead, cadmium, and arsenic.

How Much Whey Protein Should I Drink In A Day

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When you buy a container of whey protein powder, it comes with a scoop and label information about suggested serving sizes. But your daily protein needs depend on your age, sex and physical activity level, so the same scoop size isnt right for everyone. By considering how much protein you get in your regular diet as well as your reasons for using whey, you can get a better idea of how much to drink.

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Dont Overload On Calories During Other Meals

Protein shakes for breakfast can help you fuel up without packing on calories, but you should still make sure that youre paying attention to how many calories you consume during other meals. Its easy to accidentally binge during lunch or dinner and take in more calories than necessary. Dont ignore your bodys nutritional needs, but also take care not to overconsume.

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The Benefits Of Protein Shakes

  • Increased Protein Intake

The main advantage comes through the increase in protein intake, which is key when you are starting to cut down on other protein sources.

Most people will stop eating enough protein when they go down this weight loss path. It happens naturally and that is when you start feeling sluggish and/or not yourself.

To avoid feeling like this without overdoing the calories, you will have to find a middle ground and that is why most people look towards protein shakes. These are the best for ensuring you are getting enough protein during the day and maximizing your health.

  • Promotes Muscle Growth

Muscle growth is one of those things most people dont think about as much as they should. If you are someone that is putting in time at the gym, it doesnt hurt to drink a protein shake after your workout.

This improves your protein synthesis and ensures you continue to build high-quality muscle throughout the day.

For a lot of people, this is one of those requirements that make things easier when it comes to getting fitter. You will need that additional protein especially if you are losing weight and not getting protein through other food sources.

  • Easy to Digest

A lot of people dont realize how difficult it is to eat specific foods during the day. When you are losing weight, it might not be easy to eat some of the foods that are you are required to.

The beauty of a protein shake is, you will know it is going to taste great.

  • Reduces Blood Pressure

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Get The Most From Your Protein Powder

Here are a few things to consider:

  • To recover after exercise, an athlete or avid exerciser should consume protein within 60 minutes of a workout. Thats when your muscles are most responsive to the use of protein for the repair and growth process.
  • To control your weight, its best to consume a steady supply of protein at each meal and snack to help keep you full.

Although theres no magic number for how much protein toconsume at one time, its best to aim for at least 3 ounces or 20 grams ofprotein per meal.

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