Protein shake how many times a day

This is the amount of protein to sustain life — not to perform and does not take into account the training effect on the body from resistance or cardiovascular training. If you are training and looking to maintain lean mass whilst reducing body fat I would start with a recommendation of between 1. This would only be advised if the individual does not have any renal kidney issues and no other reason not to increase their protein intake.

The upper levels of protein consumption have been investigated and it is deemed safe to do so 4. In addition, recent evidence has led to further support of the need for increased protein intake depending on your training schedule and type of training whole body vs isolated training being undertaken by an individual 5.

These higher levels of protein recommendation are supported by evidence that reveals the recommendation of 0. So in real terms, this means that in you need to determine your protein requirement. You then need to decide how many meals you will eat in a day. A sensible recommendation would be 4 as it divides into very easily. In real food terms this is what it looks like. This is part of the process I go through with clients when starting to educate them on portion size and protein amounts. It is not bulletproof and initially, I would always encourage weighing food to get a good understanding or hand size in relation to food but if a client is really reluctant then this is a very good estimate.

If you use the above-mentioned method and you look back at the requirements for the 78 kg male then he would require 4 hands of protein per day. Now breakfast, lunch, and dinner should be manageable for most people but the snack may be the sticking point.

So, using a quality Whey Protein isolate such as True Protein's WPI90 is a very convenient solution for a snack that delivers exactly what you want in a very manageable and convenient manner. You have 2 scoops with water and milk and you know you are getting at least 40g of protein. Some research has questioned whether consuming protein around your workout is even necessary 13 , These opposing results continue to spur new research on the effects of consuming protein around exercise.

Overall, studies find that total protein intake is the strongest predictor of muscle strength and size, regardless of whether you consume it close to exercise 8 , 18 , Therefore, how much protein you consume per day is likely more important than when you consume it for gaining muscle size and strength.

The total amount of protein you consume each day is more important for muscle growth and strength than the timing of your intake. Both animal- and plant-based foods contain protein and can help you meet your daily protein goal. Meat, poultry, dairy, and fish are high quality animal sources of protein, while nuts, beans, legumes, and soy-based products are good sources of plant-based protein. Protein shakes can also be a convenient way to increase your protein intake, especially when you cannot get enough through food alone.

The most common types of protein powders on the market include:. Both animal and plant products are good sources of dietary protein. Protein shakes can also help you reach your daily protein target.

Healthy people can safely drink protein shakes 2 5. That said, shakes are not designed to replace meals. Many people fear that taking protein supplements in combination with a high protein diet can harm their health. However, no evidence suggests that a high protein diet causes harm in people with healthy kidneys 26 , 27 , Even those who consistently consume high protein diets, such as weightlifters, have healthy kidneys 29 , 30 , On the contrary, a high protein diet is associated with improved bone health.

This may be because protein increases bone mineral density and reduces the risk of bone fractures, especially when combined with strength training 32 , 33 , 34 , Based on what else is in your meal or protein shake milk, water, fruit, fat sources, etc. For exercising individuals, optimal daily protein intakes range between 1. Recommendations are based on what your goals are. Common practice is to consume about grams of high-quality protein at one time to maximise muscle protein synthesis.

However, larger doses of grams were shown to have the greatest impact on lean mass and strength. When considering how many protein shakes a day to have, think about your total daily protein requirement and how many grams there are in a serving of your protein powder. If you have a high protein lunch and dinner, one shake in the morning as part of your breakfast or after may be enough to reach your daily goal.

If you work out in the afternoon and have a long wait until dinner, it might be best to have a second shake then, to optimise muscle building after your workout.

While you might read about negative side effects from high-protein diets, there have been no studies proving any harm in healthy individuals from protein. Keep in mind that other ingredients can increase the protein in your shake — adding a cup of milk can also boost protein in your shake by 8 grams, or half a cup of Greek yogurt can add up to 18 more grams.

Get creative to take full advantage of the benefits of protein in your diet and in your post workout shakes. Healthy individuals should aim for a minimum 0. Athletes should aim for 1. Our muscles are in a state of breaking down and partially building back up muscle protein synthesis. Ingesting adequate protein prevents muscle protein breakdown and increases muscle protein synthesis.

It is common to break your protein intake into similar sized doses to be taken throughout the day. Quite simply, milk contains two main types of protein: whey and casein.

Whey protein is found in the watery portion of milk and is a mixture of protein isolates. It's considered a complete protein — it contains all nine essential amino acids, which the body can't produce. That's why whey protein shakes are so important for muscle gain and why they are so popular in fitness circles.

Generally, whey protein contains lower levels of fat and carbohydrates, minimising gut distress and helps with weight-loss. So you know your casein from your whey protein , but do you know about whey isolate? Whey isolate, generally speaking, goes through more processing to eliminate reserves of fat, carbohydrates and lactose. Because of this, whey isolate is normally more expensive than regular whey protein. Unlike whey, casein is a sl0w releasing protein , which can take up to six hours to completely digest and be utilised.

Casein will help drip-feed your muscles over several hours, ensuring your body is constantly topped up with protein. It's not ideal during the day — after a gym session — when your body desperately needs that protein fix. However, taking Casein last thing at night — the time when your body recovers best — is the most practical way to keep your muscles firing on all cylinders, avoiding 'starvation mode' — when your body starts to break down muscle for fuel.

If you want to fully maximise your fitness goals, then you will need to consume a combination of both casein and whey protein although not in the same shake.

A study conducted by Baylor University, Texas , observed 36 males undergoing heavy strength training and discovered that the group consuming a whey and casein combination far out-performed those who were on a combination of whey, BCAAs, and glutamine supplement. Over the week period, results showed that those who took a combination of both protein supplements built significantly more lean muscle.

So far, we've covered understanding what protein is, how protein shakes should never replace real food and how much protein you need to build muscle, plus the best sources. Read on for the mistakes you keep making. Got milk? Plus dried fruit and few scoops of almond butter? But where can you find recipes to shake up your protein plan?

These are the best whey protein products you can buy. Whey Isolate protein. Not sure your current shake packs the right punch? Check one scoop of your powder contains at least grams of protein. You really can have too much of a good thing. In fact, trying to copy the diet of professional athletes will only set you up for a career in one sport: sumo wrestling. Calculators at the ready: you need as we have mentioned 1. There are too many guys who think all protein is created equal and are swapping for shakes.

If your busy work day makes it too tempting to trade in a meal for a whey shake , then prep your lunchtime the night before.

Cheap protein shake powder not only comes with an extra dose of carbs and fats, but also strips away the amino acids vital for muscle growth. That means sore muscles putting the brakes on your performance. Keep your eyes peeled for two things: BCAAs and leucine. A quality powder will be jammed with BCAAs branched-chain amino acids crucial for growth.

And leucine? Add it to your meals to get the protein you need, as well as the nutrients.