News & Events
Should You Drink Protein Shakes?
- February 8, 2022
- Posted by: Charlene
- Category: Nutrition
Guys think that consuming protein shakes will help them be big and muscular, while ladies believe that protein shakes can help them build a lot of muscles and be bulky. We can assure you that this will NOT happen when you have a protein shake.
What are protein shakes?
Protein shakes are a dietary supplement that provides high amounts of amino acids, also known as the building blocks of proteins. It comes in both liquid and powder forms. You can find animal-based protein shakes and plant-based protein shakes to fit into your dietary requirements.
Protein shakes are a dietary supplement. They may help complete or enhance your diet if you need an extra boost to meet your daily protein target.Healthline
Is it worth consuming protein shakes?
The Malaysian diet is very concentrated with carbs. Hence, more protein needs to be consumed. Protein is very essential as it provides multiple functions.
If your goal is to build more muscles, protein is the building block of muscles. If your goal is fat loss, you will need protein to maintain and preserve your muscles while you are on a caloric deficit diet.
If you are struggling to get enough protein in your daily diet, then it is worth to consume protein shakes!
When should I consume protein shakes?
According to ACE fitness, a person’s minimum daily protein requirement is 0.8 grams of protein for every kilogram of bodyweight. For example, if you weigh 60kg, you should consume at least 48 grams of protein daily.
On the other hand, athletes would require more protein intake regardless of their sport. The joint American College of Sports Medicine and Academy of Nutrition and Dietetics policy statement recommends 1.2 to 1.7 grams for every kilogram of bodyweight for strength athletes, and 1.2 to 1.4 grams for every kilogram of bodyweight for endurance athletes.
It can be estimated that 1 scoop of the usual protein shake powder is about 20 grams of protein. This 20 grams of protein is equivalent to 100 grams of chicken breast or 3 whole eggs.
If you are having your breakfast, lunch and dinner and still need extra protein to hit your daily requirements, then protein shakes are your solution! You can supplement in between your meals as a snack. For instance, you can have your protein shake after breakfast and lunch, before dinner. Doing so will help keep you full throughout the day.
You do not magically become bulky consuming protein shakes. If it did have that magical power, I would be drinking it everyday! The only time you should consume protein shakes is when you do not have enough protein from your food. You DO NOT need to drink protein shakes if you can meet your daily protein requirement by eating enough high-quality protein meals.
Read more: Lose Fats by Eating Carbs?!
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