Here you will find out the answer to the most asked question of how many protein shakes a day I need and what is best for you.
How Many Protein Shakes A Day I Need For Muscle Growth And Weight Gain?
First of there is no exact number or exact rule of the number of protein shakes you need to have per day. I can not just say you must have three protein shakes. It is completely irrelevant and it does depend on your diet and overall protein intake.
You could have no protein shakes at all, it does not actually matter. As long you are getting enough protein from your diet over the 24 hour period, which is at least one gram of protein per pound of your lean body weight. Now you do not need protein shakes at all but obviously a protein shakes helps you to meet those protein requirements.
What Protein Shake Basically Is?
Protein Shake is designed to help get extra protein in your diet and it is designed for convenience. For Example, Some times it is hard to get enough protein foods into your diet to meet your protein requirements or you get home from the gym, it is much harder to cook up the steaks or cook up a chicken breast, So the easiest thing and more convenient things to do is to do drink a protein shake.
That is the idea behind why protein shakes were designed.
Now this question many protein shakes a day is mostly asked by those who are a little bit frustrated by the weight gain or new in bodybuilding and wants weight gain faster, so let me tell you something everything comes up with the hard work.
So we can not say just you must have three protein shakes per day. Now, you could av three protein shakes per day and that could help you to meet your protein requirements or you could have none. But you can get the full protein requirements from eating more protein foods like:
It does not matter as long as your daily requirements are met exactly the same. People also ask about 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 were just breaking down your muscles. you were just causing a bunch of microtrauma to your muscle fibers.
After you caused that, what’s going to happen the protein synthesis is going to occur is going to be the highest post-workout. You are going to have the most amount of testosterone being released in your body. You are gonna have these hormones that are being released all this stuff going to be happening in the body and your muscles are going to want to repair grow.
So if you do not have the protein in your body protein is the building block of all of your muscles. If you do not have protein then you aren’t going to grow and basically they are gonna take 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 do not get protein post-workout, it is going to take the next best thing which is to break down the muscle and you are going to working backward and you are not gonna get benefit from your workout at all.
After Waking Up
The next best time you can take protein shake is after waking up. Because what’s happening when you are sleeping. You are in the fast and when you are sleep body is releasing human growth hormone your body is repairing your muscles your body is burning fat.
When you wake up, there is no way you are in that anabolic window where your muscles are still building even if you take a casein protein shake before bed and you are getting protein slow drip to your muscles. You are still not going to anabolic state when you wake up.
So introducing some kind of protein supplement immediately after waking up the best thing you can do after waking up is get a high-fat high protein meal. because when you wake up when your body is the burning most fat.
The third best time for taking the protein is before bed and this is because you are about to go into this 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 through that. That is when your muscles do the most repair and moat growth.
If you do not have any kind of protein in your body then how your muscle is going to grow. So you can do whey protein if you want but that is going to digest very fast over a span of 2 to 3 hours you can a casein protein if you want. That will slowly digest in your body.
Post-workout we will recommend depending on your body size anywhere 20 to 40 grams of protein and this can be food that we will recommend first.
After Waking Up
So you want to kind of stay away from introducing from carbs unless lets you are gonna do some early workout and you want 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 and it upsets their stomach. After some research it does not. If you do not like it you can try yogurt you can try a regular meal of 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”