Exercise tips: Everything you need to know about protein shakes

Health benefits of protein shakes: These are generally safe for most people. But too much protein can strain your kidneys and digestive system (Image: Canva)

Protein shakes are convenient. Protein shakes are trending and they are in.  Protein shakes are drinks made with protein powder. Most of these powders come from sources like whey, casein, soy, or pea protein. There main purpose is to give your body a quick, convenient source of protein, especially after exercising.

But the question is do you actually need protein shakes? The short answer is no, not everyone needs protein shakes. If you eat a balanced diet with enough protein from whole foods, you’re probably getting what your body needs. Foods like chicken, eggs, beans, tofu, and nuts are all great sources of protein.

However, if you’re someone who struggles to eat enough protein, shakes are a good and rich source of protein. Especially, if you’re trying to build muscle or you’re doing intense workouts. After exercise, your muscles need protein to repair and grow. This is where a shake can be useful—it's quick and easy.

Also read | Health benefits of protein shakes, plus how to select the best

How much protein do you need?

• Most average adults only need about 0.8 grams of protein per kilogram of body weight per day, according to the US-based Mayo Clinic Health System. It should also account for around 10-35 percent of your calorie intake. That’s roughly 46 gm for women and 56 gm for men. If you’re active, you might need more, around 1.2 to 2 gm per kilogram.

• For example, if you weigh 70 kilograms and are moderately active, aim for around 84 to 140 gm of protein daily. You can get this from regular meals, but shakes can fill the gap if needed.

• Protein shakes are generally safe for most people. But too much protein can strain your kidneys and digestive system. Also, some protein powders have added sugars or artificial ingredients, which aren’t ideal if you’re trying to eat clean.

• It’s also important to remember that protein shakes are supplements, not replacements. They’re not meant to replace a meal. Whole foods come with other nutrients like fibre, vitamins, and minerals that powders don’t provide.

• If you decide to use a protein shake, timing matters. After a workout is the most popular time. This is when your muscles are primed to absorb nutrients and start the repair process.

• You can also have one as a snack if you’re struggling to meet your protein goals. Just don’t rely on shakes for all your protein needs.

• Not all protein powders are the same. Look for one with minimal ingredients and no added sugars. If you’re lactose intolerant, go for plant-based options like pea or rice protein.

• Experiment with flavours: Add fruits, vegetables, or other flavourings like cocoa powder, vanilla extract, or spices.
• Adjust the consistency: Add more liquid for a thinner shake or more frozen fruit for a thicker smoothie.
• Use high-quality protein powder: Choose a protein powder that suits your dietary needs, such as whey, plant-based, or casein.

Remember to adjust the recipe to your specific needs. Enjoy these delicious and nutritious protein shakes!

• Classic Chocolate Peanut Butter Protein Shake

• 1 scoop chocolate protein powder
• 1/2 cup peanut butter
• 1 cup milk (dairy or plant-based)
• 1 frozen banana
• 1 tablespoon honey or maple syrup

• Combine all ingredients in a blender.
• Blend until smooth and creamy.
• Pour into a glass and enjoy immediately.

• Tropical Paradise Protein Smoothie

• 1 scoop vanilla protein powder
• 1/2 cup Greek yogurt
• 1 cup mixed berries (fresh or frozen)
• 1/2 cup pineapple chunks (fresh or frozen)
• 1/2 cup coconut milk
• 1 tablespoon honey or maple syrup

• Combine all ingredients in a blender.
• Blend until smooth and creamy.
• Pour into a glass and garnish with fresh berries.