How Many Protein Shakes A Day?
Protein shake or protein smoothie is a drink that is made by mixing protein powder with liquid, the liquid can be water, milk or any milk substitute. This drink is a perfect way to give your body the protein it needs instead of depending wholly on foods. Taking in protein helps in growing the body’s tissues and muscles. Protein shakes are good for weight loss or even weight gain depending on the ingredients in the smoothie.
In fact, in a weight loss table, after healthy fats and carbs reduction, the next element that is important is protein. Bodybuilders and those who want to build their muscles need protein to build their muscle size including exercises. Apart from these health benefits, protein shakes are satisfying, you can replace a meal with protein shake and be full. They are also delicious and can be made into different flavors. Protein shakes, unlike foods can help with controlling calories.
While most foods may have many calories that may be difficult to control or put away, protein shakes will be an easier way of controlling carbs and calories. The preparation time for this smoothie is less than 15 minutes including the prep time. If protein shake has many benefits, why should we ration how we take it? Yes protein shake is very good but taking too much of it can cause some digestive issues like bloating, cramps and excessive passage of gas although these effects are short term.
A study published by the National Library of Medicine in 2013 showed that taking more protein than your daily protein requirement can lead to higher chances of having coronary heart disease and decrease how your liver functions. Drinking more of protein shakes can mean you are neglecting other sources of protein like whole foods. The protein in whole foods also have other nutrients like vitamins and minerals which are needed by your body.
HOW MANY PROTEIN SHAKES A DAY SHOULD YOU DRINK
Before deciding on how many protein shakes you will take in a day, you should first know the total protein you should take in a day (total daily protein intake). There are factors that can determine how much protein a person should consume in a day, factors like:
- Fitness goals
An adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (The Dietary Reference Intake). This means that average sedentary male should eat about 56 grams of protein each day while females should take in 46 grams is recommended. Health experts recommended taking between 2 to 3 protein shakes a day which is the average amount. However, those who are into athletics, fitness and bodybuilding, three to four protein shakes daily is enough to help with your physique and performance.
HOW MANY PROTEIN SHAKES A DAY IS NEEDED TO LOSE WEIGHT
One of the reasons why protein shake is good for weight loss is that it makes you fuller. When you are full, you will not see the need to consume snacks that might add your calorie level. Another reason is that your body burns more calories while digesting a gram of protein than it does with fats and carbs. This will help you to lose weight.
An article published in Nutrition Journal in 2008 used 100 obese people to carry out the study. At the end of the study, those who used a high-protein meal replacement for two meals over 12 weeks lost a similar amount of weight, but more fat than those who used a high-carb meal replacement.
Health experts advised that to help lose weight, protein shake should be used to replace one meal in a day and it should be low calorie smoothie. You can consume 2 protein shakes instead of eating full meal thrice daily. The shakes may be used to replace a meal or as a drink. This will help you lose weight but only for short term if you do not combine it with exercise.
HOW MANY PROTEIN SHAKES A DAY HELPS TO GAIN WEIGHT
The best way to gain weight is to increase how much calories your body needs, this should be a gradual process. You should aim at gaining a pound every week, each pound is 3,500 calories beyond your body’s need. To add weight, you should take 3500 calories every week, or you split it to 500 calories everyday. Drink two protein shakes that can give you at least 524 calories everyday, this should be taken with your regular three times meal.
You can get protein powder with high calories and add other ingredients with calories too. When you have gotten the desired weight, you should reduce your calorie intake but not to the minimum level.
However, this may have after effects like overworking your liver.
HOW MANY PROTEIN SHAKES A DAY IS NEEDED TO BUILD OR GAIN MUSCLE
Apart from doing exercises to build or gain muscles, another way is to know how much lean protein your body gets. If you are interested in gaining muscle, you will need at least 0.7 grams of protein per pound, or 1.6 grams of protein per kilogram of body weight. Those who work out regularly may need just 2 protein shakes per day (the two may be plenty in some people).
If you use extremely long time to work out or you are so active with your exercises, you may need 3 protein shakes everyday as supplements. The protein shakes should be taken immediately after work out, this will make your muscles to absorb them and help repair your muscles.
HOW MANY PROTEIN SHAKES A DAY FOR BODYBUILDING
Bodybuilding requires that enough protein should be taken into the body daily. Bodybuilders should take in at least 2g of protein per kilo, this is twice the amount needed by sedentary men. You can also try to infuse more protein in your regular diet to help as well. Bodybuilders can take up to three protein shakes per day. Protein shakes alone will not build your body, you will need hard work and healthy foods too.
HOW MANY PROTEIN SHAKES A DAY WHEN WORKING OUT
Protein shake is needed by people who go to the gym to supply their body the required protein and to help build lean muscles. You should take them after workout because your body has exhausted the available nutrients while you were working out, so the best thing to give to your body to help repair and rebuild new muscles is protein shake. Two protein shakes are enough and you can take them morning and evening.
HOW MANY PROTEIN SHAKES A DAY FOR A WOMAN
Protein shakes helps women to recover their body after exercise or workout, build their muscles and control their weight. It is recommended that women drink two protein shakes a day unless she is a bodybuilder or an extremely active workout person.
HOW MANY PROTEIN SHAKES A DAY IS TOO MUCH
Your protein need will determine how many protein shakes you are to take. From an average person to athletes, bodybuilders, muscle builders, one to three protein shakes is enough to provide the required protein. Taking more than this amount can lead to effects like excess gas, bloating and cramps. It can also reduce how your liver functions. Remember the liver is important to the body and if it decreased in its function, there may be long term effects.
HOW MANY PROTEIN SHAKES A DAY FOR VEGETARIANS AND VEGANS
Vegetarians and vegans already have lots of protein already but they can also take protein shake to keep them full during the day. However, vegans especially should be mindful of the protein powder they will use because some powders like whey and casein are made from milk. There are varieties of protein powder that are made from plants like soy, rice, pea and hemp. A cup or two cups of protein shake is recommended to be taken per day.
Protein shakes are delicious and healthy drinks that are made with protein powder and any other liquid like water, milk or milk substitute. For vegans, milk products will not be used, rather water is the best liquid. It is easy to make, convenient and filed with protein. The amount of protein shakes you take everyday will be determined by factors like your height, weight, gender, age and fitness goal.
An average person can take one or two protein shakes a day, whole foods should be taken normally to supply other vital nutrients. For those trying to build their muscles, they can take 2 everyday. Body builders can also take protein shakes, the maximum amount is three a day coupled with workout. Both muscle and body builders should consume the protein shake after workout to help the body build new muscles and recover the nutrients burnt during workout.
If you are trying to gain weight or lose weight, protein shake can help too. The ingredients and the whole foods you take will help you on your journey; for weight loss, exercise can be added to the list. So when next you are taking protein shake, enjoy the deliciousness and allow your body to absorb this amazing supplement.