We all love a little bust,that’s why protein shakes are so popular among fitness enthusiasts, but how many protein shakes a day should you have?
Protein shakes have become increasingly popular in recent years as a way to support muscle growth, weight loss, and overall health. Before we dive into the specifics, it’s important to note that protein shakes should not replace whole food sources of protein.
The American Dietetic Association recommends that adults consume between 0.8 and 1.2 grams of protein per kilogram of body weight per day. For a 150-pound person, this translates to 55-82 grams of protein per day. While protein shakes can be a convenient way to boost your protein intake, they should be used in addition to, not instead of, whole food sources of protein such as meat, fish, eggs, and legumes.
Assuming you’re already getting enough protein from your diet, how many protein shakes should you have? The answer depends on your goals and activity level.
If you’re a sedentary person who doesn’t work out, one protein shake a day is probably sufficient. However, if you’re an athlete or bodybuilder who is trying to build muscle, you may need two or three protein shakes a day to meet your protein needs.
A 2018 study published in the Journal of the International Society of Sports Nutrition found that consuming two protein shakes per day in addition to regular meals was effective for promoting muscle growth and recovery in resistance-trained men.
Factors to consider
It’s also important to consider the type of protein shake you’re drinking. Whey protein is the most popular type of protein powder and is generally considered to be the most effective for building muscle. A 2017 study published in the journal Nutrition & Metabolism found that whey protein was more effective than casein protein for promoting muscle protein synthesis in young men.
However, if you’re lactose intolerant or vegan, you may need to opt for a plant-based protein powder such as pea protein, soy protein, or rice protein. Keep in mind that plant-based protein powders may not be as effective as whey protein for muscle building.
A 2019 study published in the Journal of the International Society of Sports Nutrition found that whey protein was superior to rice protein for promoting muscle protein synthesis in resistance-trained men.
Another factor to consider is the timing of your protein shakes. Some people prefer to drink their protein shakes immediately after a workout to support muscle recovery and growth. However, a 2018 study published in the American Journal of Clinical Nutrition found that consuming protein before a workout may be more effective for promoting muscle protein synthesis than consuming protein after a workout.
Finally, it’s important to note that these should be used as part of a balanced diet. While protein is important, you also need to consume carbohydrates and fats to fuel your body and support overall health. If you’re relying too heavily on protein shakes, you may not be getting the nutrients you need.
How Many Protein Shakes a Day- Conclusion
In the end, it doesn’t even matter 🙂 because the answer to the question “how many protein shakes a day?” depends on your goals, activity level, and type of protein powder. As a general guideline, one protein shake a day is sufficient for most people, while athletes and bodybuilders may need two or three. Remember to use protein shakes as a supplement to, not a replacement for, whole food sources of protein, and make sure to consume a balanced diet that includes carbohydrates and fats.
References
Checkout below the website links for the studies mentioned in the article:
Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38. doi: 10.1080/02640414.2011.619204
Link: https://www.tandfonline.com/doi/full/10.1080/02640414.2011.619204
Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., … & Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition journal, 12(1), 86. doi: 10.1186/1475-2891-12-86
Link: https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86
Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American Journal of Clinical Nutrition, 99(1), 86-95. doi: 10.3945/ajcn.112.055517
Link: https://academic.oup.com/ajcn/article/99/1/86/4577513
Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., … & Kraemer, W. J. (2013). Whey protein supplementation during resistance training augments lean body mass. Journal of the American College of Nutrition, 32(2), 122-135. doi: 10.1080/07315724.2013.793580
Link: https://www.tandfonline.com/doi/full/10.1080/07315724.2013.793580
Reidy, P. T., Walker, D. K., Dickinson, J. M., Gundermann, D. M., Drummond, M. J., Timmerman, K. L., … & Borack, M. S. (2013). Protein blend ingestion following resistance exercise promotes human muscle protein synthesis. Journal of Nutrition, 143(4), 410-416. doi: 10.3945/jn.112.168021
Link: https://academic.oup.com/jn/article/143/4/410/4571677
How Many Protein Shakes a Day- FAQs
Here are five frequently asked questions (FAQs) related to the topic of protein shakes and their consumption:
While protein is an important macronutrient for building and repairing muscle tissue, consuming excessive amounts can lead to health problems. It’s generally recommended that adults aim for 0.8-1 gram of protein per kilogram of body weight per day. Consuming more than this amount, especially over long periods of time, can put stress on the kidneys and increase the risk of certain health conditions. However, as long as you stick to the recommended daily protein intake, consuming protein shakes in moderation is unlikely to cause any harm.
While protein shakes can be a convenient and effective way to boost your protein intake, they are not necessary for building muscle or improving athletic performance. You can get all the protein you need from whole food sources such as lean meats, fish, eggs, dairy products, beans, and nuts. However, if you find it difficult to consume enough protein through food alone, they can be a helpful supplement.
The timing of protein intake is less important than the total amount of protein you consume throughout the day. However, consuming protein within 30 minutes to an hour after a workout may help promote muscle recovery and growth. Additionally, consuming protein before bed may help reduce muscle breakdown overnight. Ultimately, the best time to consume protein shakes will depend on your individual needs and schedule.
While protein shakes can be a convenient and effective way to boost your protein intake, there are a few downsides to be aware of. Some protein powders may contain added sugars, artificial flavors, and other ingredients that can be unhealthy in large amounts. Additionally, relying too heavily on them can lead to an imbalanced diet that lacks other important nutrients. Finally, protein shakes can be expensive, especially if you opt for high-quality, premium products.
Protein can be a filling nutrient that can help you feel more satisfied and less hungry, which may help with weight loss. Additionally, consuming protein shakes in place of higher-calorie meals or snacks may help reduce overall calorie intake. However, simply adding these to your diet without making other changes is unlikely to lead to weight loss. To lose weight, you will need to create a calorie deficit by consuming fewer calories than you burn through exercise and daily activities.