What used to be a mainstay of only the most serious athletes in the fitness arena, protein shakes are just about as ubiquitous as soda these days. And it’s easy to see why — from providing good nutrition to purported benefits such as improved muscle mass and performance, it makes perfect sense why these nutrient-rich shakes have quite the following.
Today, it’s well-known that you need protein to build muscle, maintain healthy body composition, and regulate many of your body’s key functions. In fact, the growing popularity of protein supplements in the market is nothing but ulterior proof that the world is highly focused on this all-important nutrient more than ever.
That being said, too much of a good thing isn’t always necessarily a “good” thing…
Interested in learning more? We can help! If you’ve ever wondered how many protein shakes a day is considered healthy — keep reading.
First Things First, Why Do We Need Protein, Anyway?
One of the three macronutrients (fats and carbohydrates being the other two) the body needs for energy, protein is responsible for repairing and building tissues, making enzymes and hormones, and providing the structural framework for many of our major organs.
Needless to say, protein is pretty important!
OK — What Exactly Is Protein?
Believe it or not, protein is considered the building block of life and is found in every single cell of the body. Yup, it’s true — from your head to your toes, protein belongs to a complex group of molecules that make up your hair, bones, nails, and muscles. It gives tissues and organs their shape and also helps them to function optimally.
Crucial for proper growth, exercise recovery, strength building, and cell repair, some of the best protein sources come from animal products like red meat, fish, and poultry. You can also get protein from plant sources like seeds, beans, legumes, and nuts.
Hold Up — If Protein Is Found In Whole Food Sources, What’s The Significance of Protein Shakes?
To put it simply, drinking a healthy protein shake is one of the most efficient ways to ensure that your body is getting an adequate protein intake. Plus, it saves us the trouble of planning our meals in advance and rushing to get a protein-dense meal after a rigorous workout so that we can reap all the incredible benefits of this all-important macronutrient without spending hours in the kitchen.
Not to mention, most protein shakes these days come in a wide variety of mouth-watering flavors that make healthy eating easier than ever!
Not sure where to find a delicious protein powder? Check out our undeniably tasty Horchata Precision ISO Protein. Pur protein is made with premium pasture-fed whey protein; this revolutionary GMO-free formula is jam-packed with clean ingredients and absolutely nothing artificial.
Got It! So — What Are Protein Shakes?
In a nutshell, a protein shake is a creamy drink that contains protein powder and a liquid — usually water. The different types of protein that are commonly found in these nutritional beverages include:
- Whey
- Casein
- Soy
- Rice
- Milk
- Pea
- Hemp
Here at BioHealth, we masterfully craft our Precision ISO Protein Powder with pasture-fed whey to help build lean muscle while fueling recovery. And in our Precision Blend Time Release Protein, you’ll find not only high-quality whey but casein for the ultimate sustained-release protein blend to provide all-day nourishment to your body.
Are you a vegan? Don’t worry — we have a great protein powder for you, too! Our Plant-Based Phyto Perfect Protein is a powerful blend made from pea, rice, hemp, and chickpeas with superfood greens and fruits.
All-natural, gluten-free, and lactose-free; this innovative plant protein is the first to marry a high protein content per scoop with organic fruits and veggies without sacrificing taste.
How Much Protein Is Needed Per Day?
When thinking about how much BioHealth protein shakes to drink, it’s essential to consider your total protein needs for the day.
According to experts, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight. On the flip side, those who are very active, such as athletes and bodybuilders, require up to 1.3 to 1.8 grams of protein per kilogram — based on the frequency and intensity of training.
Using this simple formula, you can figure out how much total protein you should consume daily. For example, if a sedentary individual weighs 75 kilograms (165 pounds), they should consume 60 grams of protein per day.
What Happens When You Don’t Consume Enough Protein?
As mentioned earlier, protein is a macronutrient that plays a very critical role in the body. When you don’t eat enough, you may experience the following:
- Brittle hair and nails
- Flaky skin
- Weak immune system
- Swelling
- Fatigue
- Hunger
- Muscle weakness
- Joint discomfort
To keep your body healthy, a diet rich in protein is key. Without the essential macronutrient, your health will suffer greatly. So, what’s one of the best ways to ensure you’re getting enough?
Simple — by drinking a high-quality protein shake daily!
Is It Safe To Have More Than One Protein Shake a Day?
Absolutely! As long as you stay within your daily protein requirements, there’s no scientific evidence stating that drinking more than one protein shake a day can be harmful.
That being said, two protein-heavy meals plus a protein shake should be enough for most people to reach their recommended intake. Still, if you prefer having one shake for breakfast and another one after your workout with a balanced dinner at the end of the day, for example, that would still be healthy.
What Happens If You Drink Protein Shakes All Day?
While it’s really not necessary to drink more than two or three protein shakes in a day, if you do happen to consume more, it likely won’t cause any harm— but it could lead to gastrointestinal discomfort.
Some of the symptoms that you may experience from drinking too many protein shakes include:
- Bloating
- Digestive upset
- Gas
- Diarrhea
- Stomach cramps
In addition, drinking too many protein shakes in one day could infringe on your consumption of other essential macros. Think about it — if you were to consume four to five shakes a day, that would limit your fiber intake as well as other nutrients found in veggies, fruits, and whole grains.
To keep your body running optimally, a balanced diet is of the utmost importance.
A Final Word
So, how many protein shakes a day is considered healthy?
To decide how many protein shakes a day is right for you, it’s important to consider your lifestyle. If you’re a pretty sedentary individual, 0.8 grams of protein per kilogram of body weight per day should be sufficient, but if you work out regularly, aim for 1.3 to 1.8 grams per kilogram of body weight per day.
Most protein powders contain 20 to 30 grams of protein. So, if you weigh 75 kilograms (165 pounds), two protein shakes can help you to reach your recommended daily intake. However, one protein shake should be sufficient if you consume a protein-rich meal like grilled chicken breast.
Remember, protein shakes are an excellent way to fuel the body with protein, but it’s crucial not to skip the other essential nutrients such as fiber found in fruit and veggies — a balanced diet is key!
Here at BioHealth, we are the pioneers of the Grass Fed/Pasture-Fed movement and take great pride in producing some of the cleanest supplements on the planet and having some of the most advanced flavors in the industry.
Whether you’re looking for a top-notch protein powder to support you on your fitness journey or the best superfood supplements on the market designed to help you feel your best — you can always count on BioHealth to provide you with clean and all-natural products that are second to none.
Sources:
7 Warning Signs You Aren’t Getting Enough Protein and What To Do About It! | One Green Planet