How Many Protein Shakes should you drink a day?

By Amber Smith
Jun 2, 2023 11:00 PMJan 7, 2024 8:06 PM
Elm and Rye Pre Workout Blend


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Do you want to build muscle and lose weight? If so, you need to be drinking protein shakes on a regular basis. But how many shakes should you drink a day in order to see results? In this article, we will answer that question for you. We will also discuss the benefits of protein shakes and provide some tips on how to make them taste great.

Best Protein Shakes 

  1. Elm & Rye Pre Workout    

  2. Penguin Protein

  3. Naturally Sweetened Pre JYM

  4. Be Empowered Pre Workout 

  5. Hardbody Supplements Ripped to Shredz Stimulant and Caffeine Free Preworkout

  6. Legion Energy Surge Energy Supplement 

  7. ATH Pre Workout 

Protein shakes are one of the most popular supplemental diets, especially among athletes and fitness enthusiasts. People consume a variety of protein shakes for diverse purposes, including weight loss, muscle growth and repair, and tissue regeneration. 

And it's true - protein shakes can assist you lose weight while also building muscle mass and strength if you use them with a reasonable workout program, a healthy diet plan, and an active lifestyle.

Protein shakes can help you reach this recommended intake, but it's important to note that they are not a magical solution. You still need to eat a healthy diet and exercise regularly if you want to see results. 

Additionally, it's important to be aware of the potential side effects of protein shakes before you start using them. Some common side effects include weight gain, bloating, and constipation. If you experience any of these side effects, stop using protein shakes and talk to your doctor.

What are protein shakes? 

Protein shakes are a popular way to get extra protein into your diet. They come in powder form and can be mixed with water or milk to create a delicious shake. Protein shakes can be enjoyed before or after workouts, as a quick snack, or even as a meal replacement.

Why drink protein shakes?

When you work out hard, some of the protein fibers in your muscles break down. These tears are actually a good thing; as they heal, your muscles grow stronger and bigger. In other words, lifting weights helps build muscle mass.

The one issue is that the body's natural healing processes slow down significantly as we age. Protein tissue fibers in adults are particularly sluggish to recover and restore. And that's where protein shakes come in.

Dietary supplements provide the body with nutrients, vitamins, and minerals that are essential for health. Protein shakes are one type of dietary supplement that contains amino acids – the building blocks of proteins. Once ingested, these amino acids help the body to build and repair muscles (accelerating natural regeneration), leading to stronger muscles, reduced injury risk, and overall improved health.

Of course, you can get the same amino acids from animal products such as meat and legumes, as well as dairy products. To obtain adequate amounts of proteins from meals would take longer in the kitchen than at the gym. Protein-based supplements are available in concentrated (often flavored) tablet, liquid, or powder form, allowing your body to skip the time and effort it takes to break down and absorb raw protein.

How do I make protein shakes? 

There are many different ways to make protein shakes. You can find recipes online or in cookbooks. Some people like to add fruit, vegetables, and other ingredients to their shakes to create a more filling and nutritious drink.

What are the symptoms of too much protein?

If you consume too much protein, you may experience bloating, gas, and diarrhea. You may also feel tired and have trouble concentrating. If you experience these symptoms, cut back on the amount of protein you're consuming.

Some common normal symptoms of taking protein shakes are as follows:

  • You may feel fuller and more satisfied after drinking a protein shake, compared to not drinking one.

  • Protein shakes can help you maintain a healthy weight, as they are lower in calories than many other snacks.

  • They can also help you build muscle mass and strength.

  • If you are trying to lose weight, protein shakes may be a good option for breakfast or lunch, as they are filling and low in calories.

Protein shakes are a convenient and delicious way to get extra protein into your diet. When made with healthy ingredients, they can be a nutritious snack or meal replacement. However, it's important not to consume too much protein, as this can lead to uncomfortable symptoms. 

If you're new to protein shakes, start by drinking one per day and see how your body responds. You can always increase or decrease your intake depending on how you feel. 

So how many protein shakes should you drink per day? 

If you're a normal weight and go to the gym on a regular basis, two protein drinks per day will suffice. However, if you participate in intense sports activities, fitness routines, or strength training on a daily basis, you may require three to four protein shakes per day to maintain your physique and performance.

The answer depends on your fitness goals and protein needs. If you are trying to build muscle, you may need up to 0.55 grams of protein per pound of body weight (or about 82 grams for a 150-pound person). 

This means that you would need to drink two or three protein shakes per day to meet your protein needs. However, it's important to note that you can also get protein from other sources, such as food. So if you're eating a balanced diet, you may not need to drink protein shakes at all. 

If your goal is to lose weight, you may need less protein. For example, the American Council on Exercise recommends that people who are trying to lose weight consume 0.36 grams of protein per pound of body weight (or about 54 grams for a 150-pound person). 

This means that you would need to drink one or two protein shakes per day to meet your protein needs. Again, it's important to note that you can get protein from other sources, such as food. So if you're eating a balanced diet, you may not need to drink protein shakes at all. 

What foods are full of protein?

Adding foods full of protein to your daily diet can help you reach your fitness goals. Some good options include meat, dairy products, eggs, legumes, and nuts. These foods are all high in protein and provide a variety of other nutrients as well.

If you're looking for a quick and easy source of protein, try a protein shake. Protein shakes are easy to make and can be customized with your favorite ingredients. They are also low in calories and can help you reach your weight loss goals.

Protein is an important nutrient that plays a role in many aspects of health. It's important to make sure you're getting enough protein each day, whether from food or supplements like protein shakes.

What happens if you drink protein shakes without working out?

If you drink protein shakes without working out, you won't see the same results as if you were to drink them while participating in a fitness routine. Protein shakes can help you build muscle mass and strength, but only when they are part of a healthy diet and exercise plan. 

So if you're not working out, there's no need to drink protein shakes. You can get all the protein you need from other sources, such as food. However, if you are working out, drinking a protein shake before or after your workout can help improve your results. 

The bottom line is that there is no one-size-fits-all answer to the question of how many protein shakes you should drink per day. The best way to figure out how much protein you need is to speak with a Registered Dietitian or other healthcare professional. They can help you determine how many protein shakes you should drink per day, based on your individual needs.

Protein powders are a versatile and convenient way to increase your protein intake, as such we've included our favorite below. These details will help you determine which protein powder you'd like to buy for your protein shakes.

1.     Elm & Rye Pre Workout   

Image courtesy Elm & Rye 

They use adaptogens and other scientifically proven components in the Pre-Workout products to enhance performance, endurance, attention, and strength. The caffeine, Beta Alanine, Ashwagandha, B12, Reishi, and CoQ10 combination is designed to assist with focus during exercise by increasing energy and concentration while also assisting with focus and muscular growth.

You may enhance your energy levels, focus, and stamina with this pre-workout. You will also recover more quickly from activities after taking it. These products include scientifically verified ingredients that support better workouts while achieving your objectives.

2.     Penguin Protein

Made from the best pasture-raised, free-range, and grass-fed cows we can find, our Whey Protein is a full-body restorative blend. It comes in five different flavors: Chocolate, Vanilla, Banana Peanut Butter, Cookies & Cream, and Snickerdoodle. Each serving contains 25 grams of protein, and 10 grams of Collagen. 30 servings per bag, 1040 grams total. Our formula includes a customized mushroom complex, Turmeric, Collagen and Ashwagandha. Formulated with love, by Penguin.

3.     Naturally Sweetened Pre JYM

Image courtesy Jym 

This pre-workout supplement is sweetened naturally to promote better performance during workouts, without artificial dyes or sweeteners.

When JYM was established in 2013, it set the gold standard for what a genuine pre-workout should be. Its 14 distinct active ingredients provide energy for more demanding exercises; build muscular strength and power; increase muscle pumps; and enhance mental drive and focus. Most other pre-workouts are underdosed and offer only stimulants that make you feel energized and jittery without providing much else. Pre JYM delivers superior workouts and bigger gains!

4.     Be Empowered Pre Workout 

Image courtesy Be Empowered 

Be Empowered Pre-Workout is ideal for fitness enthusiasts looking for a power boost without the negative side effects. To avoid harsh stimulants that can induce skin flush, stomach cramps, or post-workout crashes, we formulated our product with high-quality materials including green coffee, green tea, and tururu. With Be Empowered Pre-Workout you'll be energized, attentive, and focused - giving you the best possible workout experience possible.

If you're seeking for a product that includes synthetic caffeine and stimulants that will make you shake the bar off your shoulders, keep searching. But if you want to focus on your workout without interrupting your schedule, Be Empowered Pre-Workout is the ideal companion!

5.     Hardbody Supplements Ripped to Shredz Stimulant and Caffeine Free Preworkout

Image courtesy Hardbody Supplements

Achieve the energy and pumps you need during your workout without Resorting to stimulants and caffeine.

Hardbody Supplements Ripped to Shredz is the ideal supplement if you want to get focused, energetic, and pumped while working out. This product is made specifically to help you achieve focus, energy, and pumps during your workout without the use of stimulants or caffeine.

Hardbody Supplements Ripped to Shredz is an ideal choice for those lifting weights, who are wanting a pre-workout without stimulants that will help them achieve their fitness goals.

6.     Legion Energy Surge Energy Supplement 

Image courtesy Legion 

Are you seeking something to improve your energy, cognitive functions, mood, and focus while reducing stress and fatigue? Tri-Linetic's Energy Surge supplement might be perfect for you!

If you're searching for a more wholesome morning or afternoon pick-me-up than an energy drink, look no further! Energy Surge is the supplement for you. Created with natural ingredients, it provides benefits such as reduced stress and fatigue levels while extending energy, moods, and cognitive function.

The science behind Energetic Boost is quite simple; each component has been studied and used at necessary dosages in a lab. Also, it's naturally sweetened or unsweetened (depending on your preference) without any added chemical junk.

7.     ATH Pre Workout 

Image courtesy ATH 

Adaptogens Energizer contains key ingredients like adaptogenic mushrooms, green tea, and yerba mate which work together to boost endurance, enhance mental clarity and functions, and provide long-term energy without the crash or jitters.

PRE is the ideal training partner - it gives you natural caffeine for mental clarity and focus, long lasting carbohydrates for sustained energy, and adaptogenic mushrooms to improve oxygen utilization.

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