Here you will find out the answer to the most asked question of how many protein shakes a day you need. Also which protein is the best to drink and when.
How Many Protein Shakes A Day?
First of there is no exact number or rule of number of protein shakes you need each day. I can’t say have three or four or even five protein shakes daily. It’s completely irrelevant and it depends on your diet and overall protein intake.
You could have no protein shakes at all, it does not actually matter as long as you’re getting enough from your daily diet, which is at least one gram of protein per pound of your lean body weight. Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice or peas and contain up to 90% to 95% protein. Protein shakes will help you to meet your daily protein requirements. Here are the 7 main proteins and a brief:
- Whey Protein: quickly digested, providing a rapid rise in amino acids that may help increase muscle mass and strength
- Casein Protein: protein found in milk. digested and absorbed much more slowly.
- Egg Protein: highest protein digestibility-corrected amino acid score, eggs are a complete protein source
- Pea Protein: high-fiber legume that boasts all but one of the essential amino acids.
- Hemp Protein: rich in beneficial omega-3 fatty acids and several essential amino acids. not considered a complete protein
- Brown Rice Protein: contains all essential amino acids, inferior to whey, not considered a complete protein
- Plant Protein: high fiber content, plant proteins tend to digest slower
What a Protein Shake Basically Is?
A protein shake is designed to help get extra protein in your diet and it is designed for convenience. For Example, at times it is hard to get enough protein foods into your diet to meet your requirements; You get home from the gym, it is much harder to cook up a steak(s) or cook up a chicken breast or 5 of them, but the easiest thing and more convenient thing to do is drink a nice thick tasteful protein shake.
Now the question of how many protein shakes a day? This is the most asked by those who are frustrated with muscle & weight gain. I still say, “3 of them and you gotta put in the work!”
Now, you could have three protein shakes per day and that could help you to meet your protein requirements. Or you can get the full protein requirements from eating protein foods like:
It does not matter as long as your daily requirements are met. Right!? And shortly after that, the next question, what is the best time to take protein?
Three best Times To Take Protein
- Post Workout
- After Waking up
- Before Bed
The first and the most important time to take protein is post-workout because you’re breaking down your muscles, causing microtrauma to your muscle fibers.
What happens next is protein synthesis occurs at highest level of the workout. You’ll have the most amount of hormones and testosterone being released in your body, and your muscles are going to want to repair. Where’s the protein!
So if you do not have the protein in your body you’re going to lack the building blocks of all muscle growth. If you do not have correct protein levels after working out then you’ll have less growth and cause muscle to “feed” on the best next thing, which is the protein from the muscle that you already have.
So if you break down your muscle fiber and you don’t get enough protein post-workout, it’s going to take the next best thing, existing protein… it turn breaking down your existing muscle and that’s moving backwards. You’ll never get the benefit you wanted from your workout.
After Waking Up
The next best time to consume a protein shake (or shakes) is after waking up. Because while sleeping, you are “fasting” and when asleep the body is releasing human growth hormone that’s repairing muscles and burning fat.
So introducing some kind of a protein supplement immediately after waking up is the best thing you can do for a high-fat high protein meal that you’re body will appreciate 9 out of 10 times. Remember at wake up, your body is the burning the most fat. We recommend a Whey protein drink.
The third best time for taking the protein is before bed and this is because you are about to go into a “fast”. You are not gonna eat for however long you sleep whether that’s just 4 hours whether just 10 hours, you are not gonna be eating. That is when your muscles do the most repair and most growth. So, if there isn’t any protein then there’s no muscle growth. For this “best time to take protein”, a Pea or Casein protein drink is the perfect “warm milk”.
After sleeping for more than 5 hours, there’s no way you’re in that ‘anabolic window’ where the muscles are still building. A Pea or Casein protein-shake (digested and absorbed much more slowly) before bed can provide a slow protein drip to your muscles, but not long enough for when you wake up in 8 hours.
Post-workout we will recommend depending on your body size anywhere 20 to 40 grams of protein and this should be food.
After Waking Up
So you want to kind of stay away from introducing from carbs unless you are gonna do an early workout and you’ll want to go with a slow-digesting carb like brown rice or oats or any kind of low GI carbs.
A lot of people out there who take casein protein have claimed it upsets their stomach. There is research stating it doesn’t. If you do not like it you can try yogurt or chicken. You should stay away from carbs before you go to bed as well. Because carbs and human growth hormones cannot coexist in the human body.
So if you keep away from the carbs you will give your body more chance to optimize the number of human growth hormones.
“Hope this article helps you learn something about how many protein shakes a day and best time to take it”