Protein shakes are the easiest way to gain muscle quickly and shrink your muscles recovery time. But remember the wrong diet with higher consumption of protein shakes a day is comes with great responsibility.
Your daily protein intake likely depends on What do you want to achieve. Some people want to gain muscle or some want to lose weight. So, therefore it’s important to first set your goal and make a diet plan.
Protein is very useful in itself and Contributes significantly to the making of health as well as help you reach your goal.
However, there are many sources of high-quality protein is available for everyone, such as eggs, chick, fish, fruits, dairy products and many more. But it takes a lot of time to take protein from food according to our need. therefore, proteins shakes are the simplest way to achieve your goal.
How Much Protein Is Required?
According to the World Health Organization, the average requirements of 0.66g/kg/body weight and a recommended dietary allowance intake of protein of 0.8grams/kg/body weight respectively. However, It can be different for every people need. For a 50-year-old woman who weighs 140 pounds woman and who is sedentary (doesn’t exercise), that translates into 53 grams of protein a day (source).
You can also use this online protein calculator.
You can also determine your protein requirements.
Example: 58kg male wanting to be 62kg without gaining fat & increasing lean mass by training (lifting weights and doing cardio exercise)
Let’s say you go for a whole number of 2g/kg/bodyweight
Daily protein intake = 2 x bodyweight (desired)
= 2 x 62
Now you need to decide how many times would you like to take your meal. So if you take 4 meals in a single day, you can divide it by 124g/4 = 31g. So you have to consume 31g protein per meal or you can take 31g gram of protein shake four-time in a day.
Make your Nutrition Diet Plan and consume as your diet plan protein requirement. Here is great Harvard University Health Blog article.
How Many Protein Shakes Should I Have A Day?
It’s quite simple – whatever amount is needed/preferred to help you meet your protein requirements for the day.
So if you are getting a sufficient amount of protein as your requirements from foods like chicken, eggs, dry fruits, fish, milk, etc. Then you will have no need to take a protein shake.
But if you’re not getting sufficient proteins from your foods, and you don’t have time to prepare food, or you just get sick of eating so much of them every day, or you just enjoy the convenience, taste, price or whatever-the-hell-else of protein shakes. Then you should drink as much as possible to fill your protein requirement.
Whether that means 1, or 2, or 3 or more depends on your specific preferences and dietary needs.
So as given details, you can consume protein shakes every day.
Should You Drink Them Every Day?
So whether you want to drink every day or just a workout day. The answer maybe you got early because there is no need to drink a protein shake if you get sufficient proteins from your daily meal.
Protein shakes are basically the convenient form of high nutrition foods. Nothing special occurs when you consume them, and nothing bad happens when you don’t. Whether you consume them every day isn’t what matters here.
There ‘s only one thing you need is what is your protein requirement, and that’s equally important on non-workout days as it is on workout days. Which means, your main goal is to achieve your drinks a sufficient amount of protein daily whether you work out or not.
Protein shakes are a high-quality source of protein just like others, albeit it has some convenience advantages and it saves your time also.
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