I always get this question
- I recently started using whey protein powder and was wondering how many protein shakes I should drink a day?
- When should I drink them before or after workout?
- should I drink them every day or only on the days I work out?
Before we jump Into this question let me explain you
What exactly is whey protein?
Whey protein is made from by-product of milk. Milk is made of two proteins, casein and whey. Whey protein can be separated from the casein in milk or formed as a by-product of cheese making.
Whey protein mostly comes from cow’s milk, is a rich source of the body’s essential amino acids, is efficiently digested and absorbed and is the most nutritious protein available.
How Many Protein Shakes A Day?
Whey protein is just like food, try this. Go back and replace the words “protein shakes” and “drink” with the words “chicken breasts” and “eat.”
After total calories, your daily protein intake is likely the most important part of your diet regardless of whether you’re looking to gain muscle, maintain muscle, lose fat, improve performance or any combination thereof. For most people, shooting for somewhere around 1 gram of protein per pound of their current body weight (use your goal body weight if you’re significantly overweight) will be ideal.So yes, protein itself is extremely important and plays many crucial roles in your overall health as well as in reaching your specific diet and training goals.
So let say your daily protein requirement is 200grams and just by eating food you have completed 150grams.
The remaining is 50 grams, so you can have whey protein to complete the protein requirement.
But Yavar you didn’t answer my question how many protein shakes a day ?
It’s quite simple: whatever amount is needed/preferred to help you meet you protein requirements for the day.
So let’s say you’re getting a sufficient amount of protein from foods like chicken, beef, fish, eggs, milk, etc.
How many protein shakes should you drink a day? Zero.
It depends as every brand has different protein per serving but as a rule you can have 1-5 scoops just to complete your protein requirement.
Now for me I would prefer whole food over protein shakes but again I have a 9-5 job most of the time I am busy working, training clients.
So, I use protein shakes to complete my protein requirements.
You can find protein in an abundance of different foods, most notably meat, seafood, eggs, grains, nuts and vegetables. So why are protein shakes the go-to for so many athletes and gym goers? It’s simple: they’re convenient, affordable and fast-acting. If – like we said – a body builder in training needs 175 grams of protein a day, he’d spend more time in the kitchen than he would at the gym!
One chicken breast, 195-200 grams of cooked brown rice, 150-160 grams of steamed vegetables equates to 60 grams of protein. Not bad, right? But the gentleman from our example would have to whip up that meal four times a day in order to get what his body needs.
If he added protein shakes to his diet, he’d save time and money.
Protein Shakes Don’t Do Anything!
Yes, the supplement companies might claim all sorts of amazing things. Yes, the sales guy at GNC might claim all sorts of amazing things. Yes, the clueless placebo-effect-experiencing noob at your gym or on your favorite diet/training forum might claim all sorts of amazing things too.
But the reality is that there is nothing magical about protein shakes. They don’t actually do anything.
Protein shakes are just like normal food.
Should You Drink Them Every Day?
As for whether you should drink them every day (i.e. rest days) or only on the days you work out, the answer here is basically the same as my previous answer… only if you need/want to.
Again, protein shakes are basically just a convenient form of chicken. Nothing special happens when you drink them, and nothing bad happens when you don’t. Whether you drink them every day isn’t what matters here.
What matters is your total daily protein intake, and that’s equally important on non-workout days as it is on workout days. Which means, your goal is to consume a sufficient amount every single day of the week whether you worked out or not.
Whey Protein Benefits
POWER NUTRIENTS: Protein, cysteine, glutathione
FIGHTS AGAINST: Obesity, muscle loss
It’s the only Power food that you may not be able to find at the supermarket, but it’s
the one that’s worth the trip to a health food store. I’m talking about powdered whey protein, a type of animal protein that packs a muscle building wallop.
If you add whey powder to your meal—in a smoothie, for instance—you may very well have created the most powerful fat burning meal possible. Whey protein is a high-quality protein that contains essential amino acids that build muscle and burn fat.
Researchers at the University of Illinois found that people who eat more protein lose more fat and feel less hungry than people who eat little protein. In their study, subjects who ate more protein were more likely to stick to their diets for 1 year than those who ate more carbohydrates.
Whey protein powder is more effective than, say, a steak, because it has the highest amount of protein for the fewest number of calories, making it fat’s kryptonite.
WAYS TO EAT MORE:
- MIX WHEY PROTEIN POWDER into pancake or cookie batter.
- STIR INTO COTTAGE CHEESE or oatmeal.
- USE ITALIAN RICOTTA. Made from the whey of cheese making, it is lower
in fat than cheese, yet high in protein. Ricotta is not just for manicotti.
Toss it with pasta or with broccoli and eggs. Mix it with blueberries
for a crepe filling. Top a pizza with ricotta.
Example Sources Of Protein
The final thing you should probably know about protein is what foods you can get it from. Below is a basic list of the most common higher quality sources:
- Egg Whites
- Protein Supplements (e.g., whey protein powder)
- Dairy (e.g., milk, cheese, yogurt, etc.)
- Whole Eggs
This is by no means the definitive list of every food that contains protein, but it is a list of some of its most abundant and highest quality sources.
Pick your favorites and/or the ones you tolerate best (e.g., if you have issues with dairy, then don’t eat dairy).
I personally get the majority of my protein intake from chicken, turkey, eggs and whey protein powder. Those are my preferred/best tolerated sources. Find your own and do the same.
how many protein shakes a day for weight loss ?
You need to be in a calorie deficit to lose fat and protein shake can help you do that cause
- Protein Shakes Decrease Hunger and Appetite
Protein can decrease hunger and appetite in two main ways.
First, it increases levels of appetite-reducing hormones like GLP-1, PYY and CCK, while reducing levels of the hunger hormone ghrelin
Second, protein helps you feel full for longer
I would suggest 1-2 scoops from whey protein
how many protein shakes a day to gain muscle
The safest and healthiest way to gain weight is to do it gradually, gaining one pound per week. Each pound of weight gain equals 3,500 calories beyond what your body normally needs. Increase your caloric intake by 3,500 calories per week, or 500 calories per day. To incorporate protein shakes into this formula, add two shakes per day, for a total of 524 calories, in excess of your regular diet. If you maintain a nutritious, balanced diet, you should gain about one pound of body weight per week
how many protein shakes a day is safe
Depending on how much protein you need and how much protein you’re currently getting from food will determine how many protein shakes you should drink.
- GET MOST OF YOUR PROTEIN FROM REAL FOOD
- FILL IN THE REMAINING GAP WITH WHEY PROTEIN SUPPLEMENT
Also Dont Forget to check out my other articles
- How To Complete Your Protein Intake Having a 9 To 5 Job
- Benefits of Protein Powder? Whey vs Casein
- What are Bcaa and what are the benefits?