People should only consume one or two protein shakes a day and only for a short time. It's also best to choose a protein shake that meets part of a healthy diet. For example, a person who doesn't eat a lot of vegetables may choose a protein shake instead of a meal that contains vegetables. It's safe to have more than one protein shake a day, but the experts we spoke with recommended limiting your intake to three.
You can drink protein shakes any time of the day to lose weight. You can use them along with nutrient-rich foods to replace a regular meal, or you can add them to your day as a hearty snack that replaces less nutritious, calorie-dense snacks. Try using a shake at a time when you could normally have a less nutritious snack. While most research suggests that high-protein diets are safe, people with underlying kidney problems may need to avoid them.
The growing popularity of protein powders and shakes is just further proof that the world is focusing more than ever on this nutrient. Plus, if you use protein shakes to replace a meal, you're likely to get bored over time. There is evidence that including protein in breakfast can help you achieve your protein goals and keep you feeling full longer during the day. Both whey and pea protein contain a good amount of protein, but the former (as a dairy by-product) is unfortunately associated with a higher risk of developing breast cancer, prostate cancer and acne.
Protein shakes are made by mixing protein powder with water or other liquid, as well as other optional ingredients. Protein shakes can contain different types of proteins, each with their own nutrient profiles and potential benefits. However, researchers warn that, in general, it is necessary to follow a diet rich in protein, in addition to other lifestyle-related factors (2). Before filling the shake with another scoop, you should know how much daily protein you really need to build muscle and keep hunger at bay.
Simply combine them with dairy or vegetable milk, fruits and green leafy vegetables of your choice for a nutrient-rich, whole food alternative to protein powder-based shakes. If you consume more protein than your body needs on a daily basis, you may be at risk of suffering from intestinal problems such as indigestion and diarrhea, nausea and even more serious health problems, such as cardiovascular disease and liver problems, in the case of chronic overconsumption. Plus, if you eat a lot of protein shakes, you can overdo it with protein, leaving less room for other nutrients when you're on a calorie-restricted diet. Keep in mind that while protein powder is most often used to create protein shakes at home, there are certainly ways to create high-protein shakes without the use of protein powder.
Two protein-rich meals and a protein shake should be enough for most people to reach the recommended intake, but if you prefer to have two protein shakes a day with a balanced dinner at the end of the day, for example, you would still be healthy. When combined with resistance training, eating more protein can also help you build muscle, especially if you follow a low-calorie diet. Thus, if you weigh 70 kg, for example, you will need approximately 55 g of protein per day, which is equivalent to two and a half protein shakes with 20 g of protein per shake.