Humans have evolved in every possible aspect of life since its inception. There can be many domains to this, one of which is to look physically astounding and presentable. Diet plays an important role in one’s life, however, if taken in a balanced and calculated amount, it can bring satisfactory results. “Protein Shakes” are one of the very enriched protein sources for everyone.
Protein shakes are protein-based supplements containing amino acids – the building blocks of proteins. Once ingested, the amino acids become the raw material the body needs to build and repair muscles. Ultimately, this leads to faster muscle growth, lowered risks or injuries, and a generally healthier and more muscular body.
Egg protein was used by bodybuilders at first to increase muscle mass. Whey protein (protein shake) came after that and caught the attention of many others who wanted to build muscle, lose weight, or use it as a quick meal replacement.
By and large, protein shakes can be used for
- Gaining muscle mass(post-workout)
- Reducing fats(pre-workout)
- Enhancement of stamina(pre-workout)
Should I take a protein shake with milk or powder?
Protein powder can be blended with milk or water but it serves a different purpose. To yield better muscle mass, protein powder can be used with milk for better results. In order to get a lean, toned body protein powder can be taken with water.
Whey protein has a fast digestion rate. When mixed with milk, it can increase the amount of protein as milk already contains 8 grams of protein in it. It is consumed after the workout to refuel the sore muscles. But if someone is sensitive to lactose then this probably might not be the move.
Contrary to this, water is calorie-free. If someone wants to maintain the body weight then taking protein with water is the way to go.
So, both ways are acceptable and has certain advantages for different attributes of physical appearance.
Is it OK to drink a protein shake on empty stomach?
As we all know that protein is an essential element for the growth of muscles. When someone is deficient in the diet, the advantage of protein shakes came into play and helps fulfill all the basic nutrients one needs to cope with muscle gain or to sustain it.
“The daily recommended intake for protein is around 0.8 grams per kilogram of body weight.”
In most cases, drinking a protein shake with an empty stomach won’t bring any harm, however, If it is a tough workout, try hydrating with water during the workout first and then drink the protein shake after the workout.
How many scoops of protein shake should I use?
Let’s find out!
One scoop of protein powder can generally range from 25 to 30 grams of protein powder, with the concentration of protein ranging anywhere from 50% to ~90%.
A commonly recommended dose is around 1–2 scoops (around 25–50 grams) per day which will be sufficient for the day to maintain a good nutritional balance. It is recommended that one must follow the serving instructions on the packaging.
The consumption of protein via scoops varies from person to person. Men with better height and bulky physiques need to consume more to maintain their shape while women need only 1-1.5 scoops per day to maintain their shape.
How much milk is required for one scoop of protein powder?
In general, 6-12 oz of milk for each scoop of protein powder is recommended. As always, one must make sure to mix well using a blender bottle or blender for best results.
Protein powder and milk are the best duos since peanut butter & jelly. There is nothing quite like a protein shake made with an ice-cold glass of milk. For those less fond of dairy, almond or soy milk (soy milk provides just as much complete protein as dairy milk) is fantastic as well.
Therefore, milk in a regular-size glass (250-300 ml) is quite sufficient for a single scoop of protein powder.
How many protein shakes per day?
Protein shakes are some of the most popular dietary supplements, especially for athletes and workout enthusiasts. People drink various types of protein shakes for different but mostly valid reasons, such as losing weight, building muscle mass, and repairing damaged muscles and tissues.
If someone is of average build and goes to the gym regularly, two protein shakes a day is enough to maintain one's body mass. But if someone is seriously involved in athletic sports, fitness practices, and strength exercises, he/she may need to drink three to four protein shakes daily to sustain physique and performance.
In short, taking protein shakes is just an easier way of ingesting enough proteins without having to eat multiple courses of beef every day.
The number of protein shakes you should drink per day depends on three things:
- Your body mass
- Physical activities and routines (workout, sports, bodybuilding, etc.)
- Your preferred protein concentrate or isolate
Are protein shakes healthy?
Protein shakes, nowadays, are considered a basic building block of a human physique. It has several pros and cons of its own kind. However, if one truly inspects then he/she can come to a solution that whether protein shakes are of potential benefit or not.
You might benefit from drinking protein shakes if:
- You are starting a new workout regime or increasing the time or difficulty of your workout. You’ll need that extra protein to build muscle.
- You are still growing (juveniles).
- You are recovering from an injury.
From building muscle to losing weight, protein shakes can potentially benefit your body.
Pros of protein powder
● It helps with weight management.
● It promotes muscle growth.
● Prevents muscle loss in older adults.
● It's convenient.
● It's fit for every health goal.
Cons of protein powder
● It could have potential contaminants.
● It could lead to excessive protein intake.
● It is expensive.
So, is protein powder healthy? Yes, if it is a good quality third-party tested product with minimal sugar and void of harmful additives. Protein powders can fit into most eating patterns and help you meet your health goals. Remember, protein powder is a dietary supplement. This means it enhances your diet.
Can I use any milk for a protein shake?
Yes, any milk can be used in the formation of a protein shake but there are different circumstances and results to this which are discussed below:
If your goal is to build muscle, then it is highly recommended to make your protein shakes using whole milk. Whole milk is higher in fat and thus a lot higher in calories than reduced-fat cow's milk and different types of plant milk.
For those who are not lactose intolerant and do not have any issues consuming animal products, mixing protein powder with cow’s milk is one of the most common ways to prepare a protein shake. Milk also contains additional protein so you can get even more out of a whey protein.
Milk can provide nutrients including potassium, phosphorus, vitamin A, vitamin D, vitamin B12, riboflavin, phosphorus, and of course protein.
There are a few types of milk that are plant-based and have a similar protein content to cow’s milk.
Oat milk is a classic alternative type of milk for vegans and vegetarians who do not want to drink cow’s milk.
Almond milk is another popular candidate for protein shakes, but it doesn’t have the same calcium content as cow’s milk so you’ll have to get that from food sources.
Additionally, If you’re bulking and want a similar fat content to cow’s milk, coconut milk works best. So, any milk can be used for protein shakes.
Can I drink water in a protein shaker?
Yes, anyone can drink water as well from a protein shaker. There is no harm in that. However, the specific purposes of a protein shaker must also be kept in mind when purchasing the shaker.Protein Shaker Bottle vs Normal Bottle - What is the difference?
Protein Shaker Bottles are designed specifically for blending and drinking powdered supplements, most commonly used for mixing protein drinks/shakes.
Protein Shaker Bottles are primarily used for mixing Protein Powders, they can be used for blending any powdered supplements including pre-workouts, creatine, BCAA's, magnesium powders, collagen powders, etc.
Also keep in mind one can use your Shaker Bottle for drinking water, just like a regular bottle.
While the main purpose is to make protein shakes, you can also use your shaker for other reasons as well. You can use it as a water bottle when you are not making a protein shake.