Most active people drink one protein shake a day, which contains just one scoop of protein, meaning that you get almost half of the recommended daily protein intake from this shake. It's recommended that you try to consume just 25 to 50 grams of protein powder each day. It's also important to keep in mind that, in the long term, there are risk factors when eating a diet that is extremely rich in protein. Studies have shown that even normally healthy people who consume too much protein can suffer side effects, such as reduced liver function and an increased risk of coronary heart disease.
According to research, the tolerable upper limit is up to 3.5 grams of protein per kilogram of body weight. You can eat as much protein as you want in one sitting. There is a limit to how quickly the body can absorb proteins, but any excess protein will simply reside in the intestine. Athletes rely on protein intake to increase performance and build muscle, while those looking to lose body weight and increase lean body mass will want to keep their daily protein intake high to maximize fat loss.
When you eat proteins, your body doesn't use them directly, but instead breaks them down into their constituent amino acids and uses them to produce its own proteins. If you use protein powder instead of other protein sources, you should choose those that contain all the essential amino acids. If you're new to regularly consuming protein shakes, these two situations are great to “include and use” in your diet. The small intestine is where, under normal conditions, approximately 95% of dietary proteins are absorbed and the unabsorbed fragment goes to the colon to be fermented by bacteria.
It's important to understand the reasons why you don't drink too many shakes a day, but it can still ask you questions about the best way to incorporate protein shakes into your diet. A protein shake is simply a spoonful of protein powder, which typically contains 20 to 30 grams of protein, mixed with water. The biggest problem with drinking more than three shakes to get enough protein each day is that you're probably neglecting whole foods that could be used instead.
Animal-based protein powders(such as whey and casein, which come from milk) contain all nine essential amino acids, as do some plant-based proteins, such as pea protein and soy protein.
Protein shakes offer the same benefits as protein intake and, at the same time, provide a comfortable delivery method compared to whole-food protein sources, such as chicken, steak and tuna. Sure, some people can make protein shakes by mixing protein powder with liquid, fruits, vegetables, and other ingredients in a blender, but it's actually a shake. If you're currently drinking protein shakes like they're going out of style, it's probably time to slow down. There are two proven scenarios in the fitness world that should help you find a way to consume protein shakes so as not to overdo it.
Micellar casein protein shakes, which are derived from another form of dairy protein besides whey, are also a great option for slower digesting protein.