People should talk with a doctor or nutritionist before starting a very high-protein diet long-term. Anyone who is pregnant or breastfeeding will need to eat a lot more protein than other people. Also, be sure to follow any additional directions that may be provided by your doctor or dietitian. In an analysis of 36 studies, scientists found no evidence that eating too much protein was bad for bone health.

Shakes are a convenient option to ensure you’re incorporating enough protein into your diet. Everyone needs a certain amount of protein in their body for muscle growth. The pre-sleep protein shake gives you the added advantage of muscle growth during sleep. If you are trying to lose weight, drinking a protein shake before bed helps you burn calories even as you sleep. Drinking a protein shake not only promotes MPS, but it also pushes your metabolism into overactivity.

If you’re looking to increase your protein intake to lose weight and hit that 30 percent of total calories mark, simply multiply your total daily calories by 0.075 to get your goal number. Protein is crucial for everyone, as it plays a role in numerous important functions in the body. For those with specific fitness goals, protein is even more imperative. While adequate intake of healthy fats and carbs should not be tabled, protein has two key roles in aiding anyone’s fitness goals. In addition to weight gain, consuming too many protein shakes could cause other negative side effects.

Many whole foods are nutrient-rich and contain a variety of vitamins and minerals necessary for optimal health. You can also prevent digestive side effects from protein supplements by avoiding supplements, and eating protein-rich can salt be used as a pre workout foods instead. Whey protein is a popular choice among athletes, fitness enthusiasts and people wanting to build muscle or lose weight. Whey protein is a popular supplement among athletes and people looking to build muscle mass.

Know that these numbers are not one-size-fits-all, but they can initially give a good range of how many grams of protein per kilogram of body weight you might need. It’s still best to consult a nutritionist to help you get the exact amount of protein you need based on your goals. If you’re looking to cut down recovery time, build lean muscle, or amp up your macros, it’s definitely normal to find yourself asking “Can I drink two protein shakes in a day? To get started, log your current daily protein intake, compare it to your recommended protein intake, and supplement accordingly. You should also make sure that at least 90 percent of your daily diet consists of whole foods, rather than processed foods and supplements . You can get just as much, if not more, protein and other nutrients from whole food sources.

Instead, the unused protein is either excreted or converted into fat. In some cases, consuming too much protein, especially without the workout routines to make use of the amino acids, can sabotage your fitness or weight loss goals. If you have lactose intolerance, you may find whey protein isolate or non-dairy protein powders easier to tolerate. Non-dairy protein powders may come from sources such as pea, egg, rice or hemp. The optimal frequency for consuming protein is around every four to five hours, according to nutritional researcher Dr. Layne Norton. More frequent protein feedings will not lead to greater rises in muscle protein synthesis — the rate at which your muscles absorb and use protein.

✓First protein shake early in the morning as soon as you wake up to get some protein and nutrients into your muscles as quickly as possible. Casein Protein also comes from cow’s milk, though this protein is very different to whey protein. Amanda Parkeris an author, nutrition coach, and Certified Naturopath. She works with bodybuilders, Olympic weightlifters, and powerlifters to increase performance through nutrition and lifestyle coaching. It was suggested in the past that if you didn’t consume a source of protein within 30 minutes of working out that you would miss the “anabolic window” and decrease your potential for muscle gain.