How many protein shakes a day?

In this brief article we will answer the query,”How many protein shakes a day?” We will explain what protein shakes are. We will also discuss some health benefits of taking protein shakes.

How many protein shakes a day?

For the majority of people taking 1 to 3 protein shakes in a day should be adequate enough to meet their nutritional needs. Consumption of more than 3 protein shakes in a day is also not detrimental to health but you are better off consuming a varied and healthy diet with whole foods which are satiating and can meet your daily needs and you acquire diverse micronutrients.

To better narrow it down, the average person should take a daily intake of 0.8 grams of protein per kilo of their body weight. If you exercise regularly, which is about 3 times in a week, 1.5 g of protein per kilo of body weight should be sufficient. For people with vigorous workouts they can consume more at 2 g of protein per kilo of body weight.

What are protein shakes?

Protein shakes are dietary supplements which are mostly taken by athletes who require to nourish their bodies after workouts. As per the US Food and Drug Administration dietary supplements are proteins that have a dietary ingredient like minerals, vitamins, amino acids and herbs.

Protein shakes usually provide the body with amino acids which are referred to as the building blocks of proteins. Dietary supplements can be in various forms ranging from powders, capsules to liquids. 

They can also be from animal based or plant based sources. Animal based protein powders which are most common are whey and casein which come from cow’s milk. If you are lactose intolerant you can opt for egg white protein.

Protein shakes usually have varying protein content but all have some carbs with some amounts of fats. Most brands also come in a variety of flavors to appeal to the different clientele tastes.

What are the benefits of protein shakes?

They help in building muscles

Protein shakes have been widely consumed by top athletes and people who workout in order to build on their muscle mass and improve performance. Studies have found that a combination of resistance training and consumption of protein shakes boosts physical performance and recovery.

This is because resistance training stimulates the synthesis of muscle proteins as well as an increased consumption of high quality protein.

Protein shakes enable the body to derive amino acids into the bloodstream which trigger a response in muscle synthesis.

They can help with weight loss

A diet which is high in protein helps with satiety which is the feeling of fullness. This is attributed to the fact that protein influences multiple hormones which help in reducing hunger and appetite. It stimulates hormones such as tyrosine-tyrosine (PYY), glucagon-like peptide 1 (GLP-1), and ghrelin which 

Proteins also increase the metabolism rate. This assists your body burn more calories by metabolizing proteins than carbohydrates or fats in what is known as diet-induced thermogenesis (DIT).

A diet rich in proteins also stimulates a process known as gluconeogenesis. Gluconeogenesis is the process whereby glucose is produced in the absence of carbohydrates from proteins or fats and results in an increased burning of extra calories.

They help with recovery after exercise

As earlier mentioned, proteins aid in the repair of any damaged tissues and muscles after an intense workout. This assists people who exercise a lot such as athletes to recover much faster from effects such as muscle soreness after exercising.

Multiple studies have deduced that taking of protein supplements after workouts assists in muscle recovery from damage and also improves the performance of muscles while boosting protein synthesis.

They add to the nutritional requirements

The daily value for proteins for people that are 19 years and above is set at 56 grams for men and 46 grams for women. People that find it hard to meet these requirements such as vegans and vegetarians can supplement their diet with protein shakes.

People who exercise a lot such as athletes as well as the elderly and people with chronic illnesses can exceed the daily required values in order to be healthy.

Athletes, weight lifters, older adults, and people with a chronic illness may need to exceed the Recommended Dietary Intake (RDI)

You can read about some recommended protein shakes and powders from EatingWell.

Conclusion

In this brief article we have answered the query,”How many protein shakes a day?” We have explained what protein shakes. We have also discussed some health benefits of taking protein shakes.

Citations

https://www.webmd.com/diet/protein-shakes

https://blog.blenderbottle.com/how-many-protein-shakes-a-day

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