How many protein shakes a day
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How Many Protein Shakes
Protein shakes have grown in popularity over the last 20 years. They are a convenient and efficient way to consume protein. They are especially popular with those living an active lifestyle. It is important for those engaging in physical activity to supply the body with sufficient protein to support muscle recovery and growth. However, how many protein shakes a day is determined by looking at several factors. An individual’s goals, diet and protein needs are all major factors and can very.
Keep in mind that protein shakes average 20-30 grams of protein per serving. An advantage of protein powder is that it very versatile. It can be consumed as a shake or incorporated into meal, drink or dessert. The addition of protein powder to your food or drink can make your meal both protein-rich and delicious.
Daily Protein Requirements
Several factors efffect the amount recommended daily for protein. Those factors are age, sex, weight, physical activity and overall health. Talk to your doctor for a specific recommendation. However, the general guideline for active, healthy adults is .5grams of protein per pound. So a 200lb adult should consume 100g of protein per day. Athletes, older adults, and those engaged in intense training may need more.
Protein Shake Composition
The protein content and ingredients in protein powders can very significantly. Different brands use different types of proteins, flavorings and sugars. Common types of proteins are whey, casein, soy and plant-based. It is always a good idea to go for quality protein powders. Whey and casein are absorbed the best into your body. Look for those. Shy away from artificial ingredients and protein shakes high in sugar. Those ingredients will hinder your body’s ability to utilize the protein. Check out my article on the best protein powder. Be sure to read the nutritional label of your protein shake to determine how much protein is in a serving.
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Consider the Sources for How Many Protein Shakes A Day
When calculating how many protein shakes a day, you must consider your diet. How much protein are your consuming from other sources? Ideally, your diet contains proteins from whole foods like lean meats, poultry, fish, eggs, dairy, nuts, beans and other plant-based sources. Be aware that your body will absorb animal based proteins more efficiently such as meats, eggs, dairy, whey and casein. Protein shakes should supplement your diet. Take a look at your overall needs and determine where and when a shake would be beneficial. An individual living an active lifestyle, engaging in resistance training and strenuous activity will usually be in a state of muscle protein synthesis. It is recommended that 20-30grams of protein is consumed every 3-4 hours.
Goals and Activity Level
The amount of protein you need should align directly with your goals and activity level when calculating how much protein shakes a day you need. Those engaging in intense workouts, muscle building training and strenuous activity have greater recovery needs and should consider adding more protein shakes. The same could be said for athletes and bodybuilders. However, it is important to have a balanced diet. Avoid eccessive reliance on protein shakes. They are a supplement. An easy, efficient way to add protein where your diet is lacking. Here are 7 foods high in protein according to WebMD.
Spreading Out Protein Intake for How Many Protein Shakes A Day
Though it seems like your body would be looking for protein right after exercise, your body can be in muscle protein synthesis for 24-48 hours after intense physical activity. It is recommended that you spread your protein intake out over the entire day. This approach will maximize muscle protein synthesis and protein absorption. 20-30 grams of protein is roughly all the body can absorb per meal. Protein shakes are a convenient way to portion protein evenly across meals and snacks throughout the day.
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Protein Shakes Tolerance
Individual’s tolerance to protein powder and shakes may vary. Some relatively common issues are digestive discomfort and bloating when consuming multiple protein shakes per day. If you notice adverse effects, adjust your intake. Try to eat more whole foods and drink less shakes. Crazy Nutrition’s 100% Tri-Protein has a digestive enzyme added to the formula to eliminate bloating and gas. It is helpful for those who react poorly to too much dairy.
How Many Protein Shakes Conclusion
How many protein shakes a day to consume depends upon your individual protein needs. Look at your goals, physical activity and diet. Always prioritize a balanced diet. Focus on whole food protein sources and supplement with protein shakes where necessary. It is always a good idea to talk with a doctor or registered dietitian if you want help determining what’s right for you. Determining the appropriate protein intake for you will optimize your results.
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