How Much Protein Do You Really Need?
The Recommended Daily Allowance (RDA) of protein is 0.8 to 1 g per kg of body weight (1). However, the quantity of protein intake may vary depending on age, sex, and lifestyle. For instance, a person with a sedentary lifestyle may need less protein than someone with an active lifestyle. So, it is always best to consult a doctor to determine the ideal protein requirement of your body and then modify your diet. While you can consume protein-rich foods like yogurt, milk, kefir, chia seeds, hemp seeds, almond butter, tofu, and soy milk to meet your daily protein requirements, you can also drink protein shakes. People with a high body metabolism often find it tough to build muscle mass and gain weight. Various underlying conditions may also cause extreme weight loss. In such cases, a balanced diet coupled with protein shakes can yield visible results and help you gain weight. Let’s find out how.
Can Protein Shakes Help You Gain Weight?
Yes. Protein shakes may accelerate weight gain. However, you should not solely rely on protein shakes. It should be balanced/coupled with a healthy diet and an active lifestyle. Consuming protein shakes after a workout helps build muscle mass and boosts exercise performance in individuals who train regularly (2). Some studies demonstrated that consuming protein supplements, especially whey protein, can maximize lean muscle mass in people who do resistance training. It also improves upper and lower body strength and promotes steady weight gain (3). Excess and unregulated consumption of protein shakes may affect your health. Let’s find out how.
Things To Know Before Consuming Protein Shakes
Moderate consumption of protein shakes is likely to be safe. However, excessive and unregulated consumption of protein supplements and shakes may trigger food allergies (4). Excess protein may also cause side effects like bone disorders, kidney malfunction, bloating, vomiting, and coronary or artery-related problems (5). Hence, consume protein shakes in moderation and always consult a doctor before incorporating it in your diet to prevent major side effects. Different types of protein supplements are available and can be taken as per the need and requirements of an individual.
Types Of Protein Powders
Protein powders contain certain amounts of calories, and the quantity should match your recommended daily calorie intake. Scroll further to learn how many calories you will get from different protein powders.
How Many Calories Will You Get From Protein Powders?
The calories in different protein powders vary depending on the ingredient. Here is the calorific value of various protein powders per 100 grams (6), (7), (8), (9), (10): You can prepare homemade protein shakes once you pick your protein powder according to your daily calorie needs. They are a healthy addition to your diet and help you recover from post-workout lethargy. Here are a few tasty and healthy recipes to try.
Homemade Protein Shake Recipes
1. Chocolate Almond Butter Weight Gainer
What You Need
500 mL milk 50 g dark chocolate 3 tablespoons of almond butter 2 tablespoons of whey powder
How To Prepare
2. Beet Protein shake
What You Need
½ cup of yogurt ½ cup of milk 1 scoop of soy protein powder 1 carrot (chopped) 1 beetroot (chopped) 1 small banana
How To Prepare
3. Turmeric Mango Shake
What You Need
1 cup of yogurt 2 tablespoons of peanut protein powder 2 big slices of mango 1 teaspoon of turmeric
How To Prepare You can buy protein powders from the market or prepare them at home. Homemade protein powders are easy to prepare with simple ingredients. Keep scrolling to check out the recipes.
Homemade Protein Powder Recipes
1. Roasted Seeds Protein Powder
What You Need
4 tablespoons of chia seeds 5 ½ tablespoons of flaxseeds 8 tablespoons of pumpkin seeds 5 ½ tablespoons of sunflower seeds 4 tablespoons of almonds ½ cup of oats 4 tablespoons of chickpeas
Method
2. Dry Fruits And Soy Protein Powder
What You Need
1 cup of almonds 1 cup of pistachios 1 cup of cashews 1 cup of soya bean chunks 5 tablespoons of turmeric 3 tablespoons of nutmeg powder 3 tablespoons of saffron
What You Need Protein shakes may be a healthy addition to your diet. However, you should be careful about the frequency of consumption. It is always advisable to have protein shakes according to the need and weight goals.
When And How Often Should You Take Protein Shakes?
If you exercise regularly, especially strength training, take protein shakes once daily, preferably post workout with one to two scoops of protein powder. In the following sections, we have answered a few questions that you may have.
Can Too Much Protein Shake Make You Fat?
Yes. According to anecdotal evidence, consuming too much protein may make you fat. It is because the body converts it to sugars, which may be stored as fat.
Can You Drink Protein Shakes If You Do Not Work Out?
Yes. Proteins are essential for a healthy body and mind, and protein shakes may help in meeting daily protein requirements. You can take protein shakes based on your lifestyle habits. Brenda Peralta, RD says, “If you work out, you must consume 1.5 g of protein per kg of your body weight. This can go up to 2.2 g/kg of body weight, depending on your fitness goals.” She further adds, “An inactive person needs 0.8 g of protein per kg of the body weight. However, if you are trying to lose weight but don’t exercise, consume 1.5 g of protein per kg of the body weight.” If you have any underlying health or medical condition, it is better to consult the doctor before including protein shakes in your diet.
Sources
Can you gain weight fast with protein shakes? Yes, you can gain weight with protein shakes quickly. Can I drink 3 protein shakes a day to gain weight? For most people, drinking anywhere from 1 to 3 protein shakes per day is enough to meet their nutritional requirements. How long does it take to gain weight with protein shakes? It may take up to 6 weeks for you to gain weight with protein shakes.
