Protein appears to be all the rage these days, whether you’re perusing your favorite health and fitness blog, watching a workout video on YouTube, or just following your doctor’s advice for getting your weight back on track – and it’s easy to understand why.
Protein’s amino acids are now well recognized as essential for muscular growth, maintaining healthy body weight, and regulating various vital bodily activities. Protein powders and shakes are becoming increasingly popular, indicating that the world is more focused on this nutrient than ever.
Why Do I Need Protein?
Protein is one of the three macronutrients that our bodies require for energy. It is essential for tissue development and repair, hormone production, enzyme production, and structural support for several vital organs. Protein is found in all foods, from arugula to zucchini, although certain types of food (meat and beans, for example) are superior sources than others.
How Much Protein Do I Need Per Day?
You could receive a somewhat different answer depending on who you ask because all bodies are different, and all bodies respond to specific stimuli in various ways.
According to the National Institute of Health, the typical human requires 1 gram of protein per kilogram of body weight. However, there are several additional points to consider when evaluating how much protein is appropriate for you. When your age, height, goals, and lifestyle are taken into account, this quantity can rise to 2.2-4.4 grams per kilogram of body weight. Of course, this is only valid if the person is preparing for a bodybuilding contest.
However, the common understanding is that anyone trying to maintain or grow muscle should consume between 1.4 and 2 grams of protein per kilogram of body weight each day in addition to exercise.
A 200-pound sedentary male should consume around 70 grams of protein each day. A bodybuilder in training weighing 175 pounds (all muscle!) would require 175 grams of protein per day. A 160-pound active, lean lady should consume roughly 85 grams of protein each day. There is no exact science, although active persons, unsurprisingly, require extra protein to sustain their muscles.
What are the Benefits of Protein Shakes?
Protein may be found in various meals, including meat, fish, eggs, cereals, nuts, and vegetables. So, why do so many athletes and gym-goers like protein shakes? It’s simple: they’re handy, cost-effective, and quick-acting. If, as we previously stated, a bodybuilder in training needs 175 grams of protein per day, he would spend more time in the kitchen than in the gym!
60 grams of protein equals one chicken breast, 195-200 grams of cooked brown rice, and 150-160 grams of steamed veggies. Isn’t that good? However, to acquire what his body requires, the guy in our scenario would have to prepare that meal four times a day.
How Much Protein is in Each Shake?
Protein smoothies can range from 20 to 50 grams of protein per serving. Remember to include oats, fruits, and veggies in your smoothie to boost the protein content. Check out this collection of tasty protein shake recipes of protein powders.
How Many Whey Protein Shakes Can I Have Per Day?
Naturally, this is dependent on the number of grams of protein in each shake. On the other hand, very active persons are known to take 1-2 shakes every day. However, it’s critical that you don’t overload your body with protein at the expense of other macronutrients. Protein shakes are meant to be used as a complement to a balanced diet.
Here’s a hypothetical timetable if you’re getting your protein from a few shakes each day. Keep in mind that everyone is unique!
Your body, particularly your muscles, will want protein after eight hours of sleep. We either opt for overnight oats or add ice cubes to our frozen smoothies. For those hot summer mornings, this is an extra cool option.
It can be used as a snack in between meals which ensures adequate protein intake throughout the day.
You can add a protein shake after a Workout we’ve all been there: you’re starving and need to eat something, but instead of reaching for a high-sugar snack, quench your need with a shake.
How Much Protein Powder Is Too Much?
I was recently contacted to talk about “How many protein shakes do I recommend each day?” It halted me in my tracks and caused me to consider the question and what was wrong with it. The question is not how many protein shakes one should consume but rather how much protein one should consume. Concentrating on the post-workout smoothie will not transform you into a cover model or even begin to shift your body composition to something more attractive. This is a prevalent flaw in today’s media-driven dietary thinking, and it must be corrected.
Calculating Your Protein Requirement
In practice, this means you’ll need to figure out how much protein you need.
Example: A 78kg guy wants to develop lean mass and lose weight without accumulating fat (lifting weights and doing cardio exercise)
Let’s assume you want to aim for a total of 2g/kg/bodyweight.
2 × bodyweight (desired) = 2 x 80 = 160g/day protein consumption
Then you must choose how many meals you will consume each day. The number 4 is a good choice since it splits easily into 160.
You now require 40 grams of protein every meal.
Conclusion
If a person (male or female) is exercising in order to maintain or increase lean mass, the current suggestion of 0.8g/kg/body weight is insufficient. For anybody aiming to achieve their daily protein need, increasing their daily protein consumption to 1.5-2g/kg/body weight is a good place to start. The number of shakes you’ll need is determined by the quality of the protein per scoop and the quantity of protein you’ll need from a supplement, depending on your current food consumption. Keep in mind that neither the smoothie nor the protein consumption will provide you with the body you seek. It is the full dietary and exercise regimen that will lead you to greater health and, as a result, a better body.