How Much Protein Should You Get In A Day
Protein is one of the three macronutrients, meaning alongside fat and carbohydrates, it’s an essential nutrient your body needs to function. The party line is American adults should get at least 0.8g of protein per kilogram of body weight, Cassetty said which is the equivalent of 0.36g of protein per pound of bodyweight .
However, many experts think that’s set too low, Cassetty said, adding that, “for optimum functioning and satiety benefits, more can be better.” That’s roughly 20 grams of protein per meal or 30 grams per meal for active people.
If your goal is to build muscle mass or cut fat, experts and research say you want to aim for 0.5 to 1 gram of protein per pound of body weight .
But your body can only process so much protein in a day, so extra doesn’t convert to more muscle. And protein still contains calories, so if you’re just adding protein onto your existing calorie intake, those excess calories can be stored as fat, Cassetty said.
“The key to upping your protein intake is to have it in place of something else. If you just add it to your diet, there’s a good chance you’re creating an excess.”
Check with your primary care provider before significantly boosting your protein intake. People with low blood pressure, calcium deficiencies, and other specific maladies may experience adverse effects from whey protein.
Discover Which Of These Protein Powders May Help You Attain Max Muscle Growth
We receive free products and receive commissions through our links. See disclosures page.
Protein is arguably the most widely known and utilized supplement for muscle gains, and for good reason. While its much easier to hit daily requirements for carbs and fat, many people struggle to consume enough protein to build muscle. Thats why youll find so many protein supplements in the form of bars, shakes, and of course, powders. Whether you want to increase muscle gain for strength, aesthetics, or power, protein powder can help you gain strength more quickly, build more muscle and hypertrophy, and promote adequate recovery . Protein is the building block of muscle, so its imperative to make sure youre getting proper protein supplementation day to day to maximize potential gains.
Getting an adequate amount of protein per day can be really difficult, and thats why protein powder is such an important supplement when trying to maximize muscle gain. With so many options available, it can be difficult to pick which one is best suited for you. We tested dozens of protein powders to find our favorite formulas for muscle gain.
The Best Fat Loss Shake Recipe
Fat loss diets can be pretty bland. After a few meals consisting only of high protein low fat foods, like chicken and rice, simply having a protein shake mixed with water can be pretty tasty. That said, we can do better than that. Here is a fat-loss shake that is low-calorie but still tastes fantastic.
A few things to keep in mind: If you dont like how baby spinach tastes in the shake, you can leave it out. If desired, use any berries instead of strawberries and blueberries. Frozen fruit, like frozen mixed berries, frozen bananas, and frozen strawberries, are also all good options.
Vanilla Greek yogurt is an excellent addition to this recipe if you want a little thicker consistency and extra protein.You can also add more flavor using ingredients such as cocoa powder and vanilla extract.
Protein Shake Nutrition Info: Calories 260 calories Fat 4g Carbs 29g Protein 27g
Read Also: 100 Calorie High Protein Snacks
Don’t Miss: Protein In Turkey Lunch Meat
What To Add To A Protein Shake
After a number of months of ingesting the identical taste, even essentially the most scrumptious protein powders can get boring. Thats why it pays to have a number of plant or whey protein shake recipes up your sleeve to interrupt the monotony.
Right heres a listing of the finest issues to place in a protein shake thatll hold the style and texture of your shakes contemporary and toothsome:
- Protein powders similar to, whey protein powder, casein protein powder, and plant-based protein powder
- Dairy merchandise similar to Greek yogurt, skyr, quark, cows milk, and cottage cheese
- Sweeteners similar to stevia, agave nectar, maple syrup, and honey
- Plant-based milk similar to almond milk, cashew milk, coconut milk, and oat milk
- Nut butters similar to peanut butter, almond butter, and cashew butter
- Seeds and cereals similar to hemp seeds, flax seeds, chia seeds, and old style oats
- Fruit similar to banana, strawberry, mango, and avocado
- Flavorings similar to vanilla extract, peppermint extract, and cocoa
- Spices and seasonings similar to nutmeg, cinnamon, and salt
- Toppings similar to nonfat whipped topping, sprinkles, and desiccated coconut
Best For A Range Of Flavors: Optimum Nutrition Gold Standard 100% Whey
- Price: from around $38
- Protein source: whey protein isolate
- Available flavors: 18
Optimum Nutrition specializes in protein supplements. The Gold Standard 100% Whey protein powder is one of its best-selling products.
This products main ingredient is whey protein isolate. Because this powder also contains whey protein concentrate, there are 24 grams of protein in a single serving.
People can easily mix the powder with liquid by using a shaker or spoon. The company recommends mixing 1 scoop into 68 ounces of cold water or milk, for example.
Advantages and disadvantages
This supplement offers a wide variety of flavor choices. The company also offers free delivery on orders over $75.
However, it is important to note that ingredients and nutritional information will vary depending on the flavor. A person should carefully consider which best fits their needs and ensure the flavor does not contain any ingredients they wish to avoid.
The nutritional facts for each serving of 1 scoop, or 29 g, of the unflavored powder are:
- Protein source: 70% whey protein isolate and 30% milk protein isolate
- Available flavors: 3
BiPro specializes in protein supplements and has a wide range of protein powders. The BiPro BOLD is one of its best-reviewed products.
BiPro Bold is free of lactose, gluten, and hormones. It is also Orthodox Union Kosher certified. Its main ingredient is whey protein isolate, and each serving contains 23 g of protein.
Advantages and disadvantages
Read Also: How Much Protein In 2 Eggs
Who Should Buy Transparent Labs Mass Gainer
- Anyone who is very serious about putting on weight or size this formula has 53g of protein, 109g of carbs, and 12g of fat per serving, making it a good choice for growth.
- People who want a meal replacement shake or an extra heavy protein shake that will leave them feeling satisfied.
- Those who are working towards muscle gain will like the 53g of protein in this.
Are Protein Shakes Beneficial
While we recommend using food to meet your protein needs when possible, there are certain situations in which protein shakes may be useful.
We do not, however, recommend relying on protein shakes over whole food meals often, because shakes tend to be low in other necessary nutrients such as fiber, carbohydrates, and certain vitamins and minerals. Keep in mind that your carbohydrate needs will also be greater with exercise. Be sure your shake has adequate carbohydrates or pair it with a carbohydrate source such as grains, fruit, dairy, or starchy vegetables.
The following groups may benefit from protein shakes:
Read Also: C Reactive Protein High Meaning
What Helps To Grow Muscle
Creatine. Creatine is a molecule thats produced naturally in your body. Protein Supplements. Getting enough protein is critical for gaining muscle. Weight Gainers. Weight gainers are supplements designed to conveniently help you get more calories and protein. Beta-Alanine. Branched-Chain Amino Acids. HMB.
Looking To Maximise Your Muscle Gains After A Workout Then Pick Up One Of These Protein Powders And Mix Up A Shake
When youre working hard in the gym, you want to get the maximum muscle growth. That means you need to provide the body with the fuel it needs to repair and rebuild muscle after you train and that means eating plenty of protein.
You can achieve this by choosing the right diet, but when youre looking for a quick hit after a workout, protein powder can be a far more convenient and reliable way to increase your intake. Heres our guide to the best protein powder for you no matter what your training goals are along with our handy guide to everything you should look for when buying powder.
Featured deal: Save up to 75% on MyProtein products
Also Check: Foods With Protein And No Carbs
Ways To Use Protein Powder
You’ve ordered your powder and are avidly scrolling high protein recipes on the Women’s Health site only to realise they’re, well, mainly made from food and not protein powder.
No sweatwe got nutritionists Hope and Lee Chambers to offer their favourite ways to incorporate the little extra protein hit into their day-to-day.
‘I love adding protein powder to my porridge’, says Jenna, while Lee loves using protein to add a little sweetener to his morning coffee. Why not try:
- Mixing with water or milk of choice
- Mixing through your morning porridge
- Stirring through yoghurt for a snack
- Blending with banana and your choice of fruit and veg to make a healthy smoothie recipe
- Whizzing it into a pudding or mousse
- Using it to thicken soup or hummus
- Baking it into cakes, bread or pizza bases
Who Should Buy Transparent Labs Mrp
- Those who like to drink protein before sleep may like this formula for its potential recovery and muscle growth benefits when taken before bed.
- Folks who want a protein with middle ground macros this protein has 24g of protein, 7g of fat, and 16 or 19g of carbs depending on which flavor you choose.
- Anyone who is avoiding artificial sweeteners, fillers, or ingredients will be happy to see that none of those are included in this formula.
Don’t Miss: How Much Protein Should I Eat On Keto
Bsn True Mass: The Best Protein Powder For Mass Gain
Price: £37 |
Most protein powders contain a limited amount of carbs and calories. Not so mass gainers, which are as nutrient dense as possible to ensure your body has all the fuel it needs to bulk up and recover after a workout. Each serving of BSN True Mass contains 700 calories, with a monstrous 46g of protein, 90g of carbs and 6g of fibre. You can be sure this muscle-building shake will lock hunger up for a long time, and help you maintain or add weight in the midst of a hectic training regime.
Key specs Serving size: 165g Protein per serving: 46g Protein type: Mix of whey and casein
Banana Protein Shake Recipe
Banana Protein Shake is a rich, creamy, and healthy drink filled with essential proteins. It is made with banana, milk, and protein powder. The recipe I have shared here shows you how to make a Banana Protein Shake with easy step-by-step instructions for you to try and enjoy. I have also shared a detailed video to make this shake easily at home. This Banana Protein Shake is one of the best drinks that helps in weight loss, muscle gain and is served for breakfast, after work out, or a quick snack.
Banana Protein Shake
Also Check: Review Of Whey Protein Powder
Don’t Miss: High Protein Breakfast Low Calorie
Protein Shake #1 Glowing Banana Beet Smoothie
I call this my glowing banana beet protein smoothie because the star ingredient in this drink recipe is beetroot. And, beets are great for purifying the blood, which leads to healthier and more vibrant skin.
Beets are also a great source of folate. They can also improve energy levels thanks to their high levels of naturally occurring nitrates. Beets are an underrated superfood that definitely dont get enough credit!
You May Like: L Oven Fresh Protein Wraps
How Much Is Too Much
Protein shakes are typically well tolerated, but they may cause gastrointestinal upset such as gas, bloating, diarrhea, or constipation in some individuals. Consuming excess protein for long periods of time may increase your risk of digestive, kidney, and blood vessel related issues. Consuming protein beyond your needs will not help you build more muscle.
Read Also: 1 Protein In Urine Means
Best Vegan Protein Shake
Pros: Vegan, contains MCT oil, pea and brown rice protein, no artificial ingredients, mild flavor, sweetened with coconut sugar, soy-free
Cons: Only 18 grams of protein per serving, expensive
Whether you’re lactose intolerant, vegan, or just trying to cut back on your animal proteins, plant-based protein has been shown to build muscle just as effectively as animal protein.
With 18 grams derived from pea and brown rice proteins, the Aloha Organic Plant-Based Protein Shake is, for starters, the best tasting vegan protein drink we’ve tried.
It uses natural sugar and minimal amounts to land a mildly sweet flavor. But Aloha sets itself apart from the other drinks in our guide with its credentials of being dairy-free, soy-free, vegan, non-GMO, organic, and free of any artificial ingredients.
The Aloha Protein Shake comes in three flavors: Vanilla, Chocolate Sea Salt, and Coconut, the latter of which was my favorite with its delicate, balanced flavor that didn’t overwhelm the taste buds and was smooth and refreshing after a hard workout.
I tried the shake as a replacement for lunch and as an afternoon snack. While it didn’t leave me starving, I found I was still looking for more food to calm my cravings. It might work well with some nuts as a quick snack to tide you over between meals.
Cons: Has a tiny amount of artificial sweeteners, unremarkable taste
What Else We Considered
I tested 11 different brands of protein shakes including several flavors and variations of each brand while researching this guide, and the following just missed the cut but are still worth considering:
Core Power High Protein Milk Shake : There’s a lot to like about the Core Power Protein Shakes. The drink comes in 26g, 30g, and 42g protein varieties all from filtered, low-fat Grade A milk and several flavors of each. It was a good afternoon snack, and I experienced several good workouts while testing it. Unfortunately, it relies on sucralose for sweetening and didn’t have an impressive enough taste to usurp any of our top picks above, though Carson said these are actually her favorite RTD protein drinks so it may be a taste test of your own.
Atkins Protein-Rich Shake : The Atkins shake was the cheapest of the drinks I tested, but it only has 15 grams of protein, which is on the lower side. It tasted pretty good and served as an adequate meal replacement option. But, it features soy protein isolate, which our expert Samantha Cassetty, RD, said could be unsafe. The shake also relies heavily on sucralose.
American Body Building Pure Pro 50 Protein Shake : The Pure Pro 50 shake has 50 grams of protein, which comes from good sources of milk and whey protein concentrates. But, it’s packed with sucralose and artificial ingredients, and your body can’t digest this much protein in one sitting anyway. Also, I didn’t care for the strawberry flavor I tested.
Read Also: Member’s Mark Protein Shake
Yes You Can Complete Meal Replacement
- Serving Size: 2 scoops
- Flavors: Chocolate, Strawberry, Vanilla
This low-sugar meal replacement is packed with vitamins and minerals. Its a well-balanced shake thats high in protein, so it will be a good choice for you if you want to build muscle.
With this product, you can replace up to two meals each day. If youre busy and need something quick, this can be the right option for you.
This product is also meant to lose weight. Pair this product with vigorous exercise, and you will likely lose weight and build muscle in no time.
Remember to eat healthy foods during the meals you dont replace and consult a dietician if you have any doubts.
The biggest complaint about this product is that it needs to be blended for it to taste well.
The Benefits Of Using The Best Protein Powder
Protein powders can meet the needs of many people, not just serious athletes. If you find it challenging to consume enough protein, or have a diet that is naturally low in protein, then protein powders can help bridge the gap. Protein powders will also aid you in building muscle, so if you are training hard, or recovering from surgery or an injury they can be very beneficial .
Other additional benefits of protein powder, according to Natalie Butler, R.D., L.D., are:
- Speeds up muscle growth
- Encourages the healing of damaged tissue
- Helps create healthy enzymes
- Improve regulate hormone regulation
Protein powder is also an easy ingredient to add to other foods, so if youâre not into protein shakes, donât discount it entirely. Stefanski says itâs a really convenient way to moderately increase your protein intake.
She said that, although it can be eaten whenever you like, for optimum results, make sure you consume your extra protein within an hour of training: âFor maximal muscle repair and growth, protein should be accompanied by carbohydrates within one to two hours. The amount of protein and carbohydrates is dependent on overall energy needs as a person. If total calories arenât met, amino acids will be used as an energy source rather than a building block of structures in the body.â
This article is for informational purposes only and is not meant to offer medical advice.
This article was updated on April 12, 2022, by Live Science Contributor Rosee Woodland.
Don’t Miss: Good Protein Powder For Muscle Gain