How many proteins shakes a day? Protein intake differs from person to person and their health goals. There are people who are into muscle building and intense workouts that obviously intake much more protein. Then a normal human with regular physical activity only.
Talking about the ideal intake. The amount of protein you should be consuming should be equal to your body weight. This means if you were 50 kilos you should take at least 50 grams of protein every day.
In this article, we will be discussing in detail the ideal intake of Protein shakes. The myths attached to consuming Protein shakes, the right category for your consumption as well as its benefits.
Myths about protein shakes
Protein supplements have had a lot of myths and stigmas attached to them for the longest time ever.
There are still so many people who believe that protein supplements are artificial. And hence shouldn’t be consumed.
Many people with a similar orthodox mentality believe that in order to increase our protein intake. Only home-cooked items should be considered. And protein requirements should be catered to only through regular meals.
Many people also look down upon fitness enthusiasts who consume protein shakes as a part of their daily routine.
Why is there this misconception?
This is because people believe that Protein shakes are not a regular meal option. Rather they are artificial powders that might have side effects on the body.
And hence they shouldn’t be consumed on an everyday basis, especially for someone who doesn’t work out.
This is high time that we should enlighten everyone around us. Eating an adequate amount of protein is not only for people who work out and do heavy exercises or muscle building. Protein is as important for every human as it is for bodybuilders and fitness enthusiasts.
Your body is made up of protein which is why eating the right amount of protein is essential for everybody. And not just people who are into physical exercise.
Why do we take protein supplements when we can get them from our food itself?
Well, this can be a nice question to ask. As we all know there are various categories of food items that can give you a good amount of proteins both in vegetarian and non-vegetarian references.
In our previous blogs, we have also discussed various vegetarian as well as non-vegetarian sources of protein that can be consumed on an everyday basis.
Vegetarian sources like paneer, soya, sprouts, dal, etc, are rich in protein. Whereas non-vegetarian sources like egg, chicken meat, etc are rich in protein.
The concern here is that you should eat the right amount of protein required for your body. If you can get the exact same amount of protein through your regular meals. Then definitely you can avoid taking Protein shakes.
It is definitely not a necessity to rely upon Protein shakes only to cater to your protein requirements.
But having said that. Usually, it has been seen that not everybody is much aware of their adequate protein intake. and neither people count their everyday protein intake.
There are so many women, children, and elderly people who are deficient in protein. And they don’t even know about it.
Also for a normal human being. It is not possible to eat an adequate amount of protein through natural food sources every single day. Be it a vegetarian or a non-vegetarian.
In order to get the exact protein requirement for your body through your regular meals. You need to be extremely strict and mindful of your diet while keeping a check on your protein intake. With each food item, you consume.
Let’s understand this with an easy example.
Being a vegetarian we have a few sources of protein. But, can you eat these foods every single day just to get enough protein for your body? No right? This is because we need changes and improvisations in our diet from time to time.
Similarly, in the case of non-vegetarians, you can’t be eating eggs, chicken, meat, etc every day. Although there are people who eat these things every day. Those are generally the ones who are fitness enthusiasts.
For a normal person, it’s not possible to eat the same kind of food every day.
This is why the concept of Protein shakes comes into the picture.
Protein shapes are not only easy to consume. But also very convenient to cover your everyday protein intake.
You can simply mix your plant protein or whey protein in water or milk or even add to your smoothies, shakes, or even savory dishes and consume it easily.
This way you don’t have to stress over completing your protein intake. While taking care of your body simultaneously.
Usually, one scoop of protein can give you about 10-25 grams of protein. It can also differ from brand to brand and the kind of protein you are eating.
Isn’t this so easy? In order to get the same amount of protein from any other food item. You have to consume it way more which can result in overeating also, which is why it can be a better alternative to have a few scoops of protein powder in your diet.
It is true that nothing can ever beat the authenticity or the goodness of nutrients that you can get from whole foods. Solid food can definitely provide your body with a good amount of minerals, vitamins, and other nutrients as well whereas Protein shakes are all about protein (mostly).
If you are capable enough or can manage your everyday protein intake through whole foods. Then nothing can be better than that. But in case you feel like it is getting hard on you to get your everyday protein intake through whole foods. Then trying out protein shapes is not a bad option at all.
How much protein should a person eat for gaining muscle?
As we discussed above, the amount of Protein shakes in a day or in general depends on two factors and can differ from person to person.
The first factor is your body’s protein requirements. And the second factor is the amount of protein you can get probably from other food sources.
Your everyday physical activity also plays a major role in determining the amount of Protein shakes you must consume.
A man whose weight is 100 and is into heavy strength training approximately 5 to 6 hours every week. Will definitely require more protein per day as compared to any person whose weight is just 50 pounds or less. Doing normal exercises once in a while.
The more you want to maximize your muscle gain. You will need at least 0.7 grams of protein per kilogram of your body weight.
Protein shakes versus whole foods
Any person who is consuming a balanced diet can meet his daily protein requirements from his food. Usually coming from milk, eggs, fish, etc. That is definitely high-quality protein, as well as rich in essential amino acids then protein shakes, are not a necessity.
So in this case do you require more protein on top of that?
Well, the answer is not really.
If your protein intake is properly distributed throughout the day then it’s not a necessity to add Protein shakes to your diet.
So in which case we must opt for Protein shakes?
Let’s understand this with an easy example.
If you are eating whole foods and getting around 100 grams of protein every day. But your body requires 140 grams per day. But it is not possible for you to cater to that through whole foods. Because of a lack of time and the inclination to get those missing 40 grams of protein.
In such a case you can definitely try drinking a protein shake to bridge the gap between the ideal intake of protein versus what you are actually eating.
If you are into any strength training program that requires a lot of energy and hard work. Then definitely the extra protein will make a significant difference in your muscle gain and speed process.
Number of Calories in Protein shakes –
Protein shakes are known to contain a few calories also. Taking whey protein into consideration, you get some amount of fat or sugar also along with protein.
If we talk about protein-rich food items they are also high in fat and carbs. Which adds up to your everyday calorie content while giving you the same amount of protein. But on the other hand, shakes are not high in fat or calories.
Milk versus whey protein
Milk is one of the most popular and effective sources of protein and people who consume milk is a big fan of it.
No doubt, milk is a power pack of nutrients containing calcium, protein, and a lot of other nutrients. And if you are somebody who is not lactose intolerant and loves drinking milk or consuming it in any other form that definitely can be a good alternative.
However is your milk able to complete your everyday protein requirement as compared to the whey protein?
There was a study conducted by a team of Norwegian researchers in which two groups of untrained women and men were taken. They were told to lift weights 3 days every week consistently for 3 months.
One group was told to take a whey protein shake two times a day. While the other group was told to consume the same amount of protein from milk.
Wasn’t this an interesting study? We bet you are excited to know the results too!
Well, let’s know what were the results. In this study both the groups were known to gain the same amount of muscles. And there was not much difference between the milk protein and the whey protein.
Interesting right?
There were various other methods also used like MRI, ultrasound, etc for measuring changes in muscle size. And there were no significant differences found between the two groups.
But this was not yet, there was another trial implemented by a team of US researchers.
And even in that, no differences were found.
This proves that if you are able to consume an equal amount of milk as compared to a protein shake. Then definitely it will work for you.
What is the right time to drink protein shakes for gaining muscle?
It is discussed in a few of the arguments in favor of whey protein. That it gets into your system more quickly as compared with whole foods.
It is believed that when you drink a whey protein shake right after your training your muscles absorb it more quickly and speed up the repair and recovery process.
So is this even true? let’s know!
Well, it is true that whey protein digests quickly at an absorption rate of 8 to 10 grams per hour as compared to whole foods.
However, this shouldn’t be a matter of big concern for you if you rather prefer foods over protein shakes.
It is not a necessity to get protein in your system right after your training which is why if any other source of protein takes time to digest it shouldn’t add much of a difference.
In case, if you are doing weight training first thing in the morning. And you don’t have the time to eat anything until lunchtime. Then opting for a protein shake right after your exercise can be a good idea.
Why do we need protein?
Protein is not just important for muscle building, strength, and increasing energy levels. But also makes you feel full and satisfied which can also help you with your weight loss journey.
Proper intake of protein ensures that you are energetic throughout the day. And your muscles are in a state of flux.
Is too much protein bad for your health?
There are not many instances to answer this question of whether what should be the maximum amount of protein that’s beneficial for dosage.
However, it is believed that anything in excess is not good for your body. This is why moderate consumption is always recommended no matter how good or beneficial a particular product is.
Just have a count on how many grams of protein your protein powder provides you per serving. And make your diet accordingly.
In the case of vegetarian and vegan athletes, protein shakes play a very important role.
There have been certain information that might tell you the negative side effects of eating a high-protein diet. But there are no scientific studies or evidence to prove that Protein shakes or high protein diets have harmful effects on individuals.
You must try choosing high-quality carbohydrate minerals, vitamins, and healthy fats. And other optimal daily nutrition apart from protein for a healthy body.
If you are still skeptical about whether a high protein diet is recommended for you or not. You can always consult a nutritionist or a health care professional. Who would diagnose your daily protein requirements for the needs and tell you the adequate intake of protein accordingly?
Dietitians usually calculate your protein intake depending on your physical activity, body weight, etc, and prepare a diet chart that makes it easiest for you to follow.
Benefits of consuming a Protein shake before bed
You must have seen that it is quite common in India to consume milk before bed, especially in the case of kids. Mothers always convince their children to consume a glass of milk before bed.
Ever wondered why?
This is because milk is known to build strong bones. Many people also think that nighttime protein can be beneficial for muscle gains.
Let’s understand the importance of consuming protein before bed with some practical guidelines and examples.
Benefits of consuming protein before bed are as follows –
Protein is considered to be a nutrient stimulating the growth of new muscle tissues –
Protein is considered to be a nutrient stimulating the growth of new muscle tissues that helps during weight loss. And protects your hard-earned muscles at the same time.
It is also believed that protein helps in boosting metabolism if consumed before bed. And gives you the feeling of fullness.
If you get midnight cravings and end up eating junk food. Then consuming protein before bed can be your go-to night routine. As it will ensure you don’t feel hungry at midnight. And hence reduce your cravings preventing any damage to your weight loss journey.
In this case, if you are lactose intolerant then obviously you can’t consume milk directly before bed. And it in scenario protein powder can come into the picture.
Protein is excellent for muscle growth
Most people who exercise in the evening eat protein after their workout. But many people don’t consume it before bed. Because they believe that stimulation of muscle growth can be slow when you sleep.
And therefore there could be a risk of muscle protein breakdown during the night.
However, according to various types of research. It was proven that your gut functions normally throughout the night while sleeping. Meaning that even if you consume protein before bed your body will be able to digest it and absorb it.
Protein is good for sleep
Mothers usually emphasize the milk consumption of their kids prior to sleep because it stimulates better sleep.
Sleep is known to be an excellent important recovery tool which is why most mothers emphasize the milk consumption of their children before bed. It is believed that lack of sleep results in inadequate protein absorption, changes in performance and energy levels as well as immunity boosting.
The availability of amino acids is known to increase if you intake protein prior to sleep and improve your overall sleep quality.
There are also various other benefits of protein that we have discussed in other blogs.
Which category of protein should we consume before bed?
Usually, plant protein, whey protein, or casein are the primary types of protein that can be consumed before bed. Casein protein, they are made from milk having different amino acids, and on the other hand, whey protein is more effective in muscle building and digestion.
Plant-based protein powders don’t have all the amino acids.
Bottom line
In this article, we have tried to discuss everything you need to know about protein and protein supplements.
Protein shakes are not artificial supplements and are very safe for consumption. Choosing the right kind of protein for your body is a must in terms of muscle growth, strength build-up, and metabolism-boosting.
If you feel like you are not getting an adequate amount of protein from your regular diet then consuming Protein shakes can be a good choice and is not at all harmful to the body.
There are various categories and types of Protein shakes available in the market for different brands.
Some Protein shakes are also available in multiple flavors with some amount of sweet additives mostly stevia which makes them tasty for consumption.
If you want to add a twist to your protein shake then you can add a scoop of your protein powder into your smoothie or milkshake and blend well, add some fruits on top of it and this will make it a complete meal.
Not just this, you can also add your protein powder which is unsweetened to your dough or tikkis to make it protein-rich.
In order to get the right kind of Protein powder for your body, you need to do thorough research and read the instructions and the quantity of protein per serving at the back of the packaging before buying.
Certain Top notch brands give you the best quality protein powder.
Some of these brands include oziva plant-based protein, vegan protein blend, Terra origin protein, etc.
There are various fitness influencers who have made a detailed analysis of the top quality brands that offer a variety of protein powders.
You can definitely go through these videos and purchase one for yourself.
We hope that you found this article helpful and informative for more such inside full blogs don’t forget to check out our website.
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