How Many Protein Shakes To Have Per Day To Gain
To include protein shakes in this formula, add two shakes per day to your regular diet for a total of 524 calories. If you follow a nutritious and balanced diet, you should gain about one pound of body weight per week. Consuming too many protein shakes per day in addition to a balanced diet can be counterproductive and even dangerous.
Drink Meal Replacement Shakes
As an alternative to complete proteins or even protein powders, you can use meal replacement shakes to boost your leucine intake. Meal replacement shakes are very convenient and offer important nutrition with each sip. Of course, the ingredients in meal replacement shakes matter, especially if your goal is to gain muscle. Our Pro3+ Nutritional Powder are made with 100% hydrolyzed whey protein. Because whey protein has the highest leucine content of any protein substance, drinking a meal replacement shake fortified with whey can help you build muscle quickly.
Meal replacement shakes often contain additional nutrients that are important for the body. The complex carbohydrates in meal replacement shakes can provide the energy you need to exercise, while the protein gives your muscles fuel. Drinking meal replacement shakes is another great way to increase your daily leucine intake and gain muscle.
Optimal Daily Protein Intake For Athletes
If youre physically active regularly, you need more protein daily than if you were sedentary. The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada recommend 1.22.0 g/kg to optimize recovery from training and to promote the growth and maintenance of lean mass when caloric intake is sufficient. This recommendation is similar to that of the International Society of Sports Nutrition : 1.42.0 g/kg.
Importantly, it may be better to aim for the higher end of the above ranges. According to the most comprehensive meta-analysis to date on the effects of protein supplementation on muscle mass and strength, the average amount of protein required to maximize lean mass is about 1.6 g/kg, and some people need upwards of 2.2 g/kg. Those of you interested in a comprehensive breakdown of this study will find one in NERD #34 .
However, only 4 of the 49 included studies were conducted in people with resistance training experience . IAAO studies in athletes found different numbers: on training days, female athletes required 1.41.7 g/kg the day following a regular training session, male endurance athletes required 2.12.7 g/kg two days after their last resistance-training session, amateur male bodybuilders required 1.72.2 g/kg.
Since higher protein intakes seem to have no negative effects in healthy people, one may want to err toward the higher amounts. For most athletes , the ISSN range will work well:
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Can I Eat Too Much Protein
Now that Iâve drilled it into your head that you should be eating plenty of protein, a natural question will arise:
How much protein is too much protein?
Weâve got good news for you: as long as youâve got a healthy liver and kidneys, you can eat lots of protein with no ill effects.
As Examine points out in its research on protein:
âHigher protein intakes seem to have no negative effects in healthy people,â**
**Of course, if you have specific kidney or medical issues with regards to protein intake, PLEASE go with your doctorâs recommendation for required protein consumption!
Go ahead and aim for the high end from our protein calculator.
One final note: if our current recommendation for protein is a lot higher than what you normally do, ease into it.
Donât go from minimal protein intake to woofing down steak and eggs while chugging a protein shake.
Studies have found that immediately doubling protein intake can have negative effects.
Increase your intake gradually, a little more each day, and youâll be fine!
What Happens If You Dont Eat Enough Protein
There are few different symptoms that can crop up if you truly arent getting enough protein, from swollen feet to mood changes to brittle hair. If the symptoms are stacking up, you may want to ask your healthcare provider about testing the protein levels in your blood.
But its also important to remember that these experiences can come up for a number of different reasons, including:
- Not enough rest
- Not enough fresh air and exercise
- Not enough calorie-dense meals
Lack of protein alone is rarely the culprit for woes. Looking at the whole picture of your lifestyle and diet to understand where you might be dragging down your health.
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Who Should Use The Promix Protein Calculator
The Promix Protein Calculator is for anyone looking for a better way to determine their own specific daily protein needs quickly and easily. Our protein calculator combines well-researched scientific components with the years of real world experience Albert has gained through helping thousands of clients. Whether you are an Olympic gold medalist or someone just starting to train, having the right amount of protein in your diet will help you feel better and achieve your goals.
What Are The Benefits To Eating Protein
As a macronutrient, protein is vital to your bodys natural processes. When you supplement your diet with the right amount of protein, you are making it easier for your body to build lean muscle, strengthen bones and tissue, deliver oxygen and nutrients throughout the body, aid in digestion, and regulate hormones. Furthermore, eating protein can help curb hunger, maintain a healthy weight, reduce fatigue, and reduce recovery time after exercise or injury.
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The Best Sources Of Protein For Healthy Hair
Although she recommends getting your nutrients from whole foods whenever possible, Dr. Francis says what’s most important is getting enough protein, period. “Some people choose protein bars or shakes, and if it’s easier for them to get protein that way, I don’t discriminate.”
Nutritious sources of lean protein include fish, eggs, chicken, dairy, nuts, legumes, quinoa and beans together they’ll provide the complete proteins your body needs to perform normal functions, including hair growth. Friendly reminder: A serving size of animal protein isn’t very large about three ounces, or the size of a deck of cards, in most cases.
Dr. Francis points out that even those following a protein-restrictive diet, like a vegan diet, can still meet their protein requirements from plant-based protein but does recommend vegans work with a dietitian.
Animal products, including chicken, fish and bone broth contain large amounts of another type of protein naturally made in our bodies called collagen. The amino acids that make up collagen, once ingested, can re-combine to create keratin, thereby supporting strong, shiny hair.
Why Protein Is Important For Weight Loss
As well as being good for building strength, protein also plays an important role in losing weight. Evidence suggests that eating protein can both increase the number of calories you burn, by stimulating your metabolic rate, as well as reduce your appetite, meaning you’re less likely to put on pounds in the first place. What’s more, a study by researchers at Maastricht University reported that even a modest increase in protein, from 15% to 18% of calories, reduced the amount of fat people regained after weight loss by 50%.
How Much Protein A Day To Build Muscle
If you work out regularly, opt for about 0.8 grams of protein per pound bodyweight.
Rebuilding torn up muscles takes a lot of amino acids. You want to provide your body with plenty of raw material to grow.
A 2011 review of research on optimal protein intake for athletes and bodybuilders settled on 0.82 grams per pound as the ideal amount for increased muscle mass.
But what about all those studies showing that you get crazy gains from several hundred grams of protein a day?
Some studies that show significant benefit from higher protein were funded by protein powder or supplement companiesand conducted by researchers working for those companies. Unbiased research shows that 0.8 grams per pound of bodyweight is plenty of protein to build muscle.
How Much Protein A Day To Burn Fat
If your end goal is weight loss, increasing protein will help. Protein is more satiating than fat or carbohydrates. It also increases thermogenesis, meaning youll burn more body fat if you eat higher protein.
Studies suggest keeping protein between 20-30% of your daily calories will help you burn fat. A good rule of thumb to get in that range is about 1g gram of protein for every pound you weigh.
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Protein Calculator: How Much Protein Do I Need
Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Here’s the number to aim for to build muscle, lose weight, and support your exercise goals.
The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreâperhaps as much as double.
This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!
How Many Protein Shakes To Have Per Day For Men
How many protein shakes per day For people under 19 years of age, the recommended daily amount of protein is 46 grams for women and 56 grams for men. However, this recommendation may seem daunting to some people, such as vegans and vegetarians who do not consume animals or animal products.
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What Is A High Protein Diet
If you are on a high protein diet you will reduce carbs, eat more protein, and reduce your fat.
The current minimum recommended minimum protein intake is only 0.8 g protein per kg of body weight . This is only enough to prevent a protein deficiency and does not take into consideration your level of activity.
A high protein diet ranges from 1.3 grams of protein per kg of body weight up to 3 grams of protein per kg of body weight .
Can I Build Muscle With Just Protein
Studies have shown that ingesting 20 to 40 grams of protein around the time of a workout seems to maximize the body’s ability to recover after exercise, but it takes more than just protein to build muscle. If your focus is on muscle building, then youll want to consume more calories to help stimulate that desired muscle growth but those calories shouldnt just be from protein. In fact, you should focus more on carbohydrate consumption if youre trying to increase muscle mass than you would if your end goal was just to lose weight.
While you’re working to build muscle with exercise, protein should make up 25% of your total calories. That makes your macronutrient breakdown about 25% protein, 45-60% carbohydrate and 20-30% fat. If youre aiming for 100 grams of protein per day, try having 25 grams of protein per each meal, whether thats four meals per day or your standard three meals per day with two snacks that have about 12.5 grams of protein each.
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Maintain Blood Sugar Levels
High-protein diets also help you manage blood sugar levels. You don’t necessarily have to count calories . Instead, just eat fewer carbs and more protein.
Maintaining blood sugar control is very important for anyone that has been told they have pre-diabetes, type 1 diabetes, type 2 diabetes, or gestational diabetes. Lower blood sugar often occurs with a low-carb diet because low-carb foods help prevent blood sugar spikes.
Eating more protein helps you keep full until your next meal and helps prevent continuous snacking which often keeps blood sugars elevated.
Which Protein Shakes Are The Healthiest
The short answer is yes. Drinking protein shakes is an easy and healthy way to add more protein to your diet and increase your daily protein intake.
Best jamba juice smoothieIs Jamba Juice really good for You? If the calorie and carbohydrate content is relatively high, jamb juice, especially smoothies, should be consumed in moderation based on the total number of calories and carbohydrates consumed. Jamba Juice Smoothies contain truly beneficial compounds such as minerals and nutrients, fiber, calcium and more.Are Jamba Juice smoothies bad for You?Many smo
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Pumpkin Seeds 05 Cups
Pumpkin seeds are antioxidant rick – especially with carotenoids and vitamin E. It reduces inflammation and protects cells against free radicals. Pumpkin seeds have a very high magnesium concentration that helps control blood pressure, reduce heart disease risk, maintain healthy bones, and regulate blood sugar levels. It is rich in zinc that is said to improve sperm count. It contains a type of protein called tryptophan that improves sleep. Again, these seeds are also rich in fiber that improves digestion and aids weight loss. Eating these can solve many nutritional deficiencies, protect your body from various diseases, and improve mood, energy, and immunity.
What Protein Powder Has The Highest Percent Of Protein
Unlike most protein powders made by contract packers, which are just as bad as the hype from some nutritional supplement companies, by the way, Bipro is made by Davisco Foods. They PRODUCE physical protein from whey. Not only that, it also has the highest percentage of whey protein in the world. It’s 98% protein.
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How Much Protein Should I Consume From Supplements
Regardless of your protein needs, it is important to remember that the majority of your food should come from whole food sources like meats, eggs, nuts, etc., not from supplements. Supplements should be used when you need a convenient source of protein and generally, should not make up more than 35% of your daily protein intake.
For example, if 160 grams of protein is your daily intake, then no more than 56 grams should come from protein supplements . When you are pressed for time, a protein shake is the best option for you, but remember that whole foods are your first choice whenever possible.
What Are The Best Protein Shakes For Weight Loss
- IdealShape IdealShake. IdealShake tops this list because of its high-quality ingredients.
- Original Myoplex powder. To achieve the best training results, EAS Nutrition has developed Myoplex Original Powder for a creamy and delicious shake that helps
- Labrada Lean Body Nutrition.
- CytoSport Muscle Milk.
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How Much Protein Do You Need Per Day
As with most things in nutrition, theres no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even taking all this into account, youll end up with a starting number, which youll need to adjust through self-experimentation.
Tip: Calculating your caloric needs
Your height, weight, age, and level of physical activity all contribute to your caloric needs. There are many calorie calculators out there, but the NIH Body Weight Planner stands out. It has been tested and validated against real-world data and can estimate the number of calories you need to reach then maintain a specific weight.
Calorie-wise, there are only three types of diets:
Daily protein requirements are expressed in grams, either per kilogram of body weight or per pound of body weight . Ranges in the table below reflect known individual variances.
Maintenance: eucaloric diet | Muscle gain: eucaloric diet or hypercaloric diet | Fat loss: hypocaloric diet | * Grams per kilogram of body weight
Also, note that
Protein intake should be based on body weight, not on caloric intake.
Most studies have looked at dosages up to 1.5 g/kg only a few have looked at dosages as high as 2.23.3 g/kg. However, in healthy people, even those higher dosages dont seem to have negative effects.
Tip: Calculating your protein needs
Optimal Daily Protein Intake For Pregnant Women
The protein RDA for pregnant women is 1.1 g/kg. This value was estimated by adding three values:
The RDA for a healthy adult
The amount of additional body protein a pregnant woman accumulates
The amount of protein used by the developing fetus
However, as we saw previously with non-pregnant healthy adults, the RDA may not be sufficient, let alone optimal. Theres some IAAO evidence that the RDA for pregnant women should be about 1.66 g/kg during early gestation and 1.77 g/kg during late gestation . Moreover, a meta-analysis of 16 intervention studies reported that protein supplementation during pregnancy led to reduced risks for the baby:
34% lower risk of low gestational weight
32% lower risk of low birth weight
38% lower risk of stillbirth
This effect was more pronounced in undernourished women than in adequately nourished women. Importantly, these values were determined from sedentary women carrying one child, meaning that pregnant women who engage in regular physical activity or are supporting the growth of more than one child may need even higher amounts.
Also, keep in mind that we can only tell you what the studies reported we cant possibly know about your health and your pregnancy specifically. Please be sure to consult with your obstetrician/gynecologist before making any changes.
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