Among the three main macronutrients that we need each day to feel energized and at our best is protein.
But how many protein drinks should you consume per day? To help you satisfy your body’s requirements and your training objectives, this article explains how to maximize your protein intake.
You might opt to consume protein shakes for a variety of reasons, including weight gain or loss, or healing from an illness or accident.
Depending on the ingredients you choose and how frequently you consume them, protein shakes may be beneficial for each of the aforementioned reasons.
Before grabbing a scoop and starting to shake, you’ll want to understand how many shakes a day are optimal for you.
You also need to consider how your daily schedule will work with your objectives for muscle repair and growth. Keep reading to find out how many protein shakes you should have a day.
Why Do We Need Protein?
As they partially break down (a practice called muscle protein breakdown) and partially rebuild (a process called muscle protein synthesis), our muscles are constantly in a state of flux throughout the day and across our lifetimes.
Protein consumption and resistance training, such as weightlifting, are two typical methods for boosting muscle protein synthesis.
It’s crucial to consume adequate protein to stop muscle protein breakdown when trying to slim down and keep a calorie deficit.
Additionally, protein slows our digestion and increases feelings of fullness and satisfaction, which can aid in weight loss. It keeps you feeling satisfied and is ideal for afternoon hunger symptoms.
It’s crucial for older people to consume enough protein because we generally lose lean muscle as we age.
How Much Protein Should One Eat Each Day?
It’s best to take into account your daily protein requirements when deciding how many shakes to consume.
About 0.8g of protein is required per 2.2lbs or one kilogram of body weight for healthy people.
Athletes need more protein per pound of body weight, depending on how frequently and how hard they train.
For endurance activities like long distance running, cycling, tennis, or football, the lower level of this range – 1.3g is typically more suitable.
For stronger strength-based exercises, such as powerlifting, bodybuilding, functional fitness, or rugby, choose the higher end of this range.
You can establish how much protein you need each day by using this straightforward calculation, which includes both food sources and protein shakes (s).
You can multiply your bodyweight by 1.3, for instance, if you are 149 lbs (68 kg) and work out moderately various days of the week:
149lbs (68 kg) x 1.3 g/kg = 88 g of protein each day.
If you only eat three meals a day, each one would need to have roughly 29 g of protein. When you don’t consume that much protein at every meal, a protein drink can easily fill in the gaps.
However, if you weigh 253 lbs (115 kg) and train for two hours every day, you may require as much as 200 g of protein, or 207g of protein per day for 253 lbs (115 kg) of body weight.
If you don’t want to eat seven portions of chicken a day, which would grow old fast, it’s harder to consume this much food alone.
Two to three drinks a day may be beneficial for an athlete of this type and size to assist them to reach that goal. The amount of protein you should eat at once is the next factor to take into account.
What Per-Dose Amount Of Protein Can Human Bodies Absorb?
It’s a general rule to divide your daily protein intake into 3–4 similar-sized doses, whether these be meals or shakes, due to the nature of the ongoing breakdown as well as synthesis of muscle tissue.
However, there is a maximum amount of protein that is good because many calories from whatever source can cause weight gain.
You might absorb and digest the proteins at a different rate depending on the other ingredients in a meal or protein shake, as well as the type of protein you select (whey, soy, casein, etc.).
How Many Shakes Should You Drink Each Day?
The daily intake of protein is what matters for your success, not if you drink two or three protein shakes each day.
For people who exercise, the ideal daily protein intakes fall between 1.4g and 2.0 g/kg, with the precise number dependent on your goals.
However, protein shakes offer a handy approach to make sure you’re getting the high quantities of the different amino acids essential for muscle building and recovery. You may be able to acquire all of this through your diet.
Is Consuming Too Much Protein Risky?
In other words, it’s unclear what the maximum amount per dose would be advantageous. Your goals determine the recommendations that are made.
To increase muscle protein synthesis, it is customary to eat 20–25 g of protein at a time.
However, greater doses of 30-45g have the best effect on lean strength and mass.
25–30 g per day is ideal for preventing muscle loss caused by aging. The recommended doses often vary from 20 to 45 g.
Consider your overall daily protein need as well as the number of grams in a portion of the protein powder when deciding how many shakes you should consume each day.
A shake in the mornings (as part of breakfast or just after) may be sufficient to meet your daily goal if you eat high-protein lunch and dinner.
To maximize muscle building following your workout, it may be ideal to drink a second shake if you exercise during the afternoon and face a long wait until supper.
Athletes who are vegan or vegetarian who don’t consume animal protein may find that protein drinks are an important part of their diets. View our selection of vegan and vegetarian protein here.
There hasn’t been any evidence showing any harm from protein in healthy people, as shown in this study, despite what you may have read about the harmful side effects of high-protein diets.
For optimum daily nutrition, it’s still critical to choose high-quality carbohydrates, good fats, and a range of vitamins and minerals.
If you’re attempting to gain lean muscle or lose weight, think about your training programme, the types of exercises you do, and how many protein drinks a day are optimal for you.
Then, choose how many times a day you want to ingest protein (often in three or four doses), and calculate how much protein powder you’ll need to consume in addition to the protein in your diet’s other meals in order to reach your goals.
Remember that adding other ingredients can raise your shake’s protein content.
A half-cup of Greek yogurt or a cup of milk can each contribute up to 18 extra g of protein to your drink. (If you’re vegan, try increasing your protein intake with soy milk & soy yogurt.)
Make use of the advantages of protein in both your diet and also in your post-workout shakes by being creative.