Now, most People understand the importance of protein. It can be hard to get enough from food alone. Luckily, protein shakes have become a safe snack. But how many should you drink per day?
It’s easy to make if you want a quick protein boost after a hard workout or when you’re on the go, but as the saying goes, too much of a good thing can be bad.
Experts advise that men should consume 1.2-1.8 grams of protein per kilogram of their target body weight. For an average 200 pound man, that translates to 108-160 grams of protein per day. This is easily achievable with a shaker bottle and protein jug several times a day. Protein powders contain proteins similar to those found in chicken, eggs and beans, such as whey and casein, but they lack the other nutrients your body needs from these whole foods.
Protein powder is supplement – This is meant to supplement your existing diet, not replace it. Learn what happens if you consume too many shakes.
How many protein shakes should I drink per day?
While there’s nothing bad about protein shakes themselves, drinking too many of them can mean you’re not getting enough nutrients from other foods.
“In my opinion, food comes first,” says Bird, “but if you have food intolerances or have trouble getting enough protein naturally through your diet, protein shakes are a great way to get some daily protein.” However, Bird doesn’t recommend replacing meals with protein shakes alone, as the nutritional profile doesn’t come anywhere close to what you should get from a complete meal.
“The maximum I would recommend for the average person is two shakes a day, because any more than that will negatively impact your diet,” she says. If you exercise regularly and want to build muscle, two protein shakes a day should be enough. And if you’re less active, you probably don’t need more than one protein shake a day.
If you’re very active (more than one workout per day or very long training sessions), three protein shakes a day might be appropriate, says Bird.
The bottom line? Protein shakes are supplements, not foods.
Protein shakes are a convenient and affordable way to increase your protein intake and can definitely be part of a healthy diet, but because they’re not food, you shouldn’t rely on them too much.
What is a Protein Shake?
Shocking: The Cambridge Dictionary has an official definition for this term Protein Shake“A drink made by mixing protein powder (a powder containing substances that make the body grow and become stronger) with milk or water.”
Sure, some people make protein shakes by mixing protein powder with liquid, fruits, vegetables, and other ingredients in a blender, but in reality, that’s a smoothie.
For the sake of this discussion, let’s use the dictionary definition: A protein shake is a protein powder, usually containing 20-30 grams of protein, mixed with water.
However, not all protein powders are the same. Animal protein powders (such as whey and casein from milk) contain all nine essential amino acids, as do some plant proteins such as pea protein and soy protein. If you are using a protein powder to replace other protein sources, you should choose one that contains all the essential amino acids.
What role should protein shakes play in your diet?
“Protein shakes can provide a lot of nutrients for post-workout recovery for active people,” says Megan Byrd, R.D., a blogger for The Oregon Dietitian. In a review published in 2018, she wrote: The forefront of nutrition The study backs this up, concluding that supplementing with protein before or after exercise can enhance both recovery and performance. The authors found that the amount of protein needed to achieve this improvement varies from person to person and activity to activity, but is generally in the range of 20-40 grams.
Protein shakes can also help fill gaps in your diet. “Protein shakes are a great way to get extra protein for people who don’t normally get enough protein or who are prone to muscle loss, such as older adults or people with certain medical conditions,” says Bird.
Kristin Byrne, MPH, RD, LDN, is a registered dietitian and owner of Kristin Byrne Nutrition, a private practice serving clients in Raleigh, North Carolina, and virtually across the U.S. She specializes in eating disorders and disordered eating, and employs weight-conscious health practices. A longtime journalist, she has worked as a food editor for BuzzFeed and Self, and has had her work published in numerous national media outlets, including Outside, HuffPost, EatingWell, Food Network, Glamour, Bon Appetit, and Health.
