How Many Protein Shakes Should You Drink Per Day? All You Need To Know
When it comes to building muscles, you need to increase the amount of protein in your diet. You can cook and eat protein-rich foods at home, but in an attempt to speed up protein ingestion, you may choose to take protein supplements, and they come best in the form of protein shakes. But how many protein shakes should you drink per day?
You should be mindful of how much protein shakes you’re drinking daily. Why? Because too much can cause harm. You’ll be surprised by how monitoring your protein intake can improve your body’s condition. Read on for more information!
Effects Of Drinking Protein Shakes
Protein shakes have been around since the 1950s, offering bodybuilders the protein they need to build muscles remarkably fast.
Protein shakes allow your body to ingest a high amount of protein since it's in liquid form.
Unlike other sources of protein that need to be cooked such as lean meats from poultry, beef, or fish, protein shakes require less digestion, allowing the proteins to reach your muscles at a faster pace.
Once the protein reaches your muscles, the micro-tears caused by your workouts will heal, therefore leading to muscle growth.
Disadvantages Of Drinking Protein Shakes
Though protein shakes are being used religiously by a large number of people today, this doesn’t mean that they don’t come with some disadvantages. Here are a couple of things you may encounter if you rely too much on protein shakes or if you consume more than needed.
- Less Nutrition
One thing you can end up doing is to rely solely on protein shakes for your protein needs. Unless you're drinking homemade protein shakes with organic ingredients, you will not be able to gain adequate vitamins and nutrients.
Unlike homemade protein shakes, powdered protein supplements have less dietary fibers that contain antioxidants and phytonutrients.
Needless to say, if you start choosing protein shakes over lean meats, Greek yogurt, or other sources of protein, you might end up having nutrition deficiencies.
- More Calorie Intake
Calories are one of the things that you want to avoid when building muscles, and one effective way to reduce calorie intake is by eating less.
To consume fewer calories, you will need to eat low-calorie satiating foods that will make you feel full even though you haven’t consumed much at all.
Protein-rich foods such as lean meats found in poultry, fish, and beef are low in calories and can be very satiating. Protein-rich drinks, on the other hand, are not.
So if you were to choose a protein drink after your workout in an attempt to reduce calorie consumption, you might just end up eating food after a while to make your tummy feel full. You'll end up taking in more calories, especially since a lot of protein shakes contain sugars.
- Excessive Protein
As the saying goes, too much of anything can be bad for you. When it comes to excessive protein consumption, you may end up suffering from osteoporosis, kidney stones, kidney disease, or gastrointestinal issues.
To avoid this, make sure you're drinking the right amount of protein shakes your body needs.
How Much Should You Take
Since protein is used to heal worn-out muscles, the amount of protein you need to consume per day will depend on the gravity of your workout. If you're an athlete who trains hard a few times a week, you need to take no more than 40 grams to 50 grams per day.
If you're training moderately, about 20 grams to 25 grams of protein should be enough. Note that when using protein shakes to increase protein in your diet, you should divide the total amount of protein you would need to ingest into two drinks or more drinks that you can take in throughout the day.
Protein Powder VS. Homemade Protein Shake
Unless one of your goals is to reduce preparation time, try opting for homemade protein shakes instead of powdered ones.
Unlike most protein powders you can find in the market today, homemade protein shakes that include whole foods such as pears, cheese, bananas, and other protein-rich ingredients have less sugar and no preservatives.
What’s more is that since homemade protein shakes are made with whole foods, you will feel fuller when you drink them as opposed to ones made with store-bought powdered protein.
A Quick Recap
Protein shakes are excellent for adding extra protein to your diet. They give your body the much-needed protein in no time and allows worn-out muscles to heal and grow. You only need to have the discipline to consume appropriate amounts.
If you can, choose organic homemade protein shakes instead of powdered ones to gain more nutrients and less sugar.
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