Many of us are aware that the more protein we take, the stronger and bigger we will get. Thus, the reason why we take as much protein as we can. Whey protein shake is one of the supplements where we can get it from if we are unable to get a full meal on our tight and busy schedule.
Now there have been many speculations about the servings you should have in a day. It has come to my attention about how much it became a fuzz about how much you can take in a day. To be honest, it is nothing to worry about. It isn't a big secret of "How many protein shakes a day you can take in?"
Benefits Of A Protein Shake
There are several benefits you can obtain from a protein shake depending on the ingredients it contains. Whether if it is a whey protein shake or a recipe of your own, it will be very advantageous in terms performance and recovery.
1. Muscle Recovery
Every protein shake contains a reasonable amount of amino acids that puts your muscles into an anabolic state. Which means, not only that is building up the muscle, but it is also repairing every damaged area it has. It will be very crucial after a long dreadful workout to feed your body the nutrients it needs.
2. Faster Digestion
The reason that makes a whey protein shake a popular choice is that of the quick breakdown and absorption. Some people prefer to have protein enter the body immediately right after their gym session.
3. Nutrients In The Product
There are several companies that make life easier for you by adding vitamins and other ingredients that your body could yearning for. Aside from amino acids, some companies would add creatine, glutamine, vitamin B and B Complex, and others; the nutrients were added to make sure that your muscles are fed properly.
4. Low in Fat and Sugar
If you are following a particular diet, most of the popular protein shakes today contain minimal fat and Sugar and more on protein and calories. If you are looking to build a lean and muscular physique, look for the protein shake that will suit your preference.
How Many Protein Shakes A Day?
One of the biggest questions amongst the community is how many we can take in a day. It is almost comparable to, “when is the best time to take a protein shake?” I don’t think it would take a rocket scientist to figure it out, but I am here to help you understand more what is the recommended, not the best, serving you can take within your day. If we are going to follow of intaking 1 – 1.5 grams of protein a day, then make sure it’s properly accounted.
Some would take one serving a day only on a workout day, and then they would just get the remaining protein from real food. It is advisable to have this kind of mentality wherein, if you can get hold of real food, then by all means, get it. Mind you that it is only a supplement and not a dietary substitution.
Others would tend to have two serving in a day because they want to see optimal and quick results, which is not usually the case. Make sure that you are calculating your protein within the day depending on the goal you are trying to achieve. I am not saying that this is wrong, you may do so if you're having difficulty to squeeze in your schedule. If you are working or studying, then I suggest that you may have two servings in a day – one for a snack and the other after a workout.
So, after all the explained scenarios, how many are necessary? It is simple; you only need one – two servings a day of protein shake. I will reinstate again, get your protein from real food. It is only available for people to fill in the gaps where they can’t eat the appropriate protein source. It is also for those who are following a specific diet since it is a different kind of protein source.
Health Risks Of Overdosing Protein
There are plenty of damaging effects of overdosing protein for you, and you wouldn’t want it to happen. As fitness practitioners, we want to have a healthy lifestyle and not a hazardous one. We can maintain a clean and healthy lifestyle while engaging ourselves into rigorous workouts.
The kidneys process protein, and it needs to work hard to be digested properly. Drink enough fluids, at least, 2 liters of water a day. Whey, specifically, is a fast digesting protein that is absorbed by our muscles faster. What you might not be aware of, is our muscles need sarcoplasmic fluids for our muscles to grow.
If your intake too much protein and insufficient in fiber, your colon will have a hard time processing and digesting the food. It will compact and slow down the intestinal flow below the regular movement. Just make sure that you don’t exceed your proper protein intake, and don’t forget to drink plenty of water.
3. Gain Weight
Excessive protein storage can be naturally converted to body fat. Naturally, whey protein is tasteless (bitter to some people) unless added with artificial flavor and sugar. As mentioned earlier, companies have now been improving the taste of their product by not relying on sugar alone. Having that said, if you overdose whey protein shakes, your body may still keep the excess sugar and convert it to body fat.
To avoid all of the mentioned common side effects, regulate your protein intake along with your specified diet for your goal. There are a lot of factors and nutrients that can make you massive besides protein, so make sure that you are feeding yourself appropriately and efficiently – protein is just a vital nutrient for it.
Enjoy With These Recipes
They say that your abs are made in the kitchen, and that is somehow true. Let's get a little bit creative with what other healthy ingredients that I use with whey protein. It is a very versatile and easy-to-get-around-with ingredient which makes it one of the best supplements out there today.
1. Oatmeal Shake
A simple recipe that I like to take after a workout. You already have carbs and protein, and that is a simple meal to have.
Just add to 1 and ½ tablespoons of instant oats with your serving of whey protein powder. Depends on you on how much water you want to add if you would want the taste to be more saturated or just right.
2. Thick Dessert Milk Shake
One of my personal favorite to cap the day off. It is a perfect combination to drink it because of the slow digesting protein it contains so that your muscle will prevent a catabolic state. You fast when you sleep, so your muscles are looking for something to eat.
It only contains one scoop of your protein shake, ice cream flavor of your choice (best if it is matched with the flavor of your protein shake), and Milk. Blitz it all in the blender and make sure that there are no lumps at all. The amount of milk will depend on the consistency you want.
3. “Super” Bowl
I personally called it the super bowl because of the ingredients it has. It is packed with vitamins and other ingredients that would already make such a complete meal by itself. I would take it either as a pre-workout, snack, a meal, or a post-workout. It will definitely get you filled up and satisfied.
First is a thick smoothie as your base. I would put one scoop of whey powder, two – three cups of milk, and a tablespoon of butter. Give it a nice blitz on the blender, and scrape everything off to the bowl.
After making the base smoothie, you can top it with the following: cacao nibs, chia seeds, crushed almonds, and fruits of your choice depending on the flavor of your whey powder.
Note: For the topping, use a teaspoon to serve it in the bowl. You can use half a cup for the fruits or depend on the size of the fruit you chose.
You can find other ingredients and be creative with them to make your super food. I just shared my personal favorite combinations to make my day complete and filled with healthy and nutritious food. As long as your macros are covered with the food that you make, then you are ready to go with it.
I hope that your question has been answered about how many protein shakes a day. Just play it safe on the supplements as they are not real food substitutions. There are no other ways you can drink it safely, but to have enough servings in a day. Everything too much will always be bad for you. If you have any other questions, leave it in the comment box below.
I’m Gregory Brown, chief editor at ConstructMuscles.com
I spend half of my time in this blog while the other half on being physical fitness trainer. Believing in the great benefits of bodybuilding and fitness to the body, I’ve been motivated to become a fitness enthusiast. It also was what gave me the self-confidence and assurance within myself both physically and psychologically.