The Protein Shake Mistakes You Might Be Making
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Whether you’re hitting the gym and trying to put on more muscle or simply wanting to feel full for longer after mealtimes, boosting your protein intake is a common health goal that people set for themselves. And while protein shakes are an easy way to hit your daily target, it can also be easy to overdo it. So, how many protein shakes a day is too many?
Meet the Experts: Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet; Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook.
To be clear, we are not here to tell you that you should stop taking your shaker with you to the weight room or to skip your meal replacement beverage. Our experts are simply here to help you understand how much of a good thing might be too much. Read on to find out how many protein shakes you really need in a day and why you should consider them a “nutritional acquaintance, not a bestie.”
What is a protein shake?
A protein shake is a beverage made by either mixing a liquid of choice with protein powder or by choosing a convenient ready-to-drink option, says Jackie Newgent, R.D.N., C.D.N., chef, nutritionist, and author of The Plant-Based Diabetes Cookbook. Other ingredients, like fruits, can be blended in for extra nutrition, flavor, and texture, she notes.
Protein shakes offer a simple way to boost protein intake—often 20 grams of protein or more—as quick fuel for your muscles or for hitting a specific nutrient goal, Newgent continues. “The protein can come from animal or plant sources, such as whey, soy, pea, or hemp protein, and may contain more than just one type.”
What role should protein shakes play in your diet?
A protein shake can be a beneficial addition to one’s diet, helping to ensure adequate daily protein intake, says Keri Gans, M.S., R.D., registered dietitian and author of The Small Change Diet. “Depending on its preparation, a protein shake can serve as a breakfast option or a snack.” It is particularly useful for athletes who have higher protein requirements for muscle building and repair, says Gans. “However, not everyone needs to incorporate a protein shake into their daily routine, especially if they are already meeting their protein needs through their regular diet,” she adds.
Consider a protein shake as a nutritional acquaintance, not a bestie, suggests Newgent. “It’s a complement, not a replacement for whole food nourishment.” Protein shakes are most beneficial for helping fill a protein gap or when you find it challenging to meet your body’s protein needs from whole foods, Newgent adds.
How much protein should you aim for every day?
Ideally protein goals need to be individualized since everyone’s need for protein varies, says Newgent—and your specific protein requirements can vary from one day to another based on activity. “While there is a basic daily protein recommendation of 0.36 grams per pound of body weight, a goal of double that, 0.6 to 0.8 grams protein per pound, may be your protein ‘sweet spot’ if you are trying to build muscle or are highly active, for instance,” Newgent explains.
Gans agrees that “a good starting place is the Recommended Dietary Allowance (RDA) for protein—0.8 grams per kilogram of body weight for a sedentary adult; however, this number will increase up to 2.0 grams/kg for an athlete.” Most older adults could benefit from a minimum of 1.0-1.2 g/kg, Gans notes.
How many protein shakes should you drink in a day?
Your body will sort of tell you what you need if you listen well, says Newgent. “Most people don’t require protein shakes. Whole food should be your go-to for protein.” After that, one or perhaps two protein shakes a day may be the complement you need, Newgent advises. “To help determine if you need to include protein shakes in your personal nutritional plan, schedule an appointment with a registered dietitian nutritionist (R.D.N.) for guidance,” she suggests.
If you are already incorporating protein shakes into your diet, you probably stick to only one a day, says Gans. “Getting adequate protein from the foods we eat is not difficult for most and should be their number one source.” By getting our protein from a variety of foods, we're also ensuring our bodies receive a variety of other beneficial nutrients, she points out.
Keep in mind, though, that not all protein shakes are created equal, Gans adds. “I suggest reading the labels to look for no added sugar, check potential allergens, and whether the type of protein is best for you.” For example, if you are a vegan, you should choose a plant-based protein such as pea, soy, or hemp, Gans suggests. If you are lactose intolerant, you might also be best choosing a plant-based protein or a collagen, she notes.
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