There is no “one-size-fits-all” answer to the question of how often you should drink protein shakes. Most Americans don’t need them at all, as they get more than double the amount of protein their bodies require through just their normal diets. If you do want to make shakes a regular part of your eating plan, your health goals and your doctor can help you figure out how often to use them. Show Weight LossThere are a few main reasons why you might use protein shakes: to lose weight, to gain muscle or to supplement your diet with nutrients it doesn’t otherwise provide. If you have a significant amount of weight to lose, scientific studies have shown you might be most successful if you have two or more shakes daily and reduce calories in the rest of your diet. In 2010, “Nutrition Journal” published a study showing that obese participants who drank up to five protein shakes daily and ate just one regular meal lost significantly more weight and body fat over a 16-week trial period than subjects who followed a food-based eating plan. Muscle GainScientific research suggests that if you’re very active and attempting to build muscle mass, you’ll get the most benefit from supplementing with a moderate amount of protein on the days you perform strength training. In a study published in “Nutrition Journal” in 2013, healthy men who already practiced resistance training began supplementing with 48 grams of protein three times per week, immediately after exercise on the days that they trained. After eight weeks, the subjects consistently showed muscle mass gains as well as improvements in strength and power. Supplementing ProteinIf you’re using shakes to supplement because you don’t get enough protein in your typical diet, you’ll be able to figure out how often to drink them by making an estimate of how much protein you need every day. As a baseline value, the Institute of Medicine recommends that men get 56 grams of protein daily and that women get 46 grams. If you’re active, however, you likely need more. Rice University suggests that active adults need up to 0.6 gram of protein per pound of body weight, which is about 90 grams daily for a 150-pound adult. The protein powder you use will tell you how much protein one scoop provides, and you can use that information to calculate how many scoops you may need to make up for what you’re lacking with other foods. Concerns and CautionsProtein shakes can benefit your health, but they can’t match the quality of nutrition that whole foods provide. According to the M.D. Anderson Cancer Center, supplements like shakes lack the protective substances like phytonutrients that natural foods contain. There are also risks involved in getting too much of your daily protein from supplements, including heavy metal poisoning, digestive discomfort, fatigue or headaches. Before adding any new supplement to your diet, get clearance from your doctor. In most cases, Muscle Milk from CytoSport is intended as a recovery product after your workouts. You can use Muscle Milk on off workout days as long as you keep your calorie and fat intake modest. Muscle Milk is high in protein and can be part of a well-balanced diet if used in moderation. FeaturesAccording to the manufacturer, if you are going to use Muscle Milk without a workout, consume the beverage at bedtime. To prepare the concentrated version of Muscle Milk, mix together one or two scoops with water. If you are using only one scoop, blend with 6 oz. of water. Use 10 to 12 oz. of water if you're mixing with two scoops of Muscle Milk concentrated powder. Ready to drink Muscle Milk flavors are also available. BenefitsMuscle Milk contains a blend of proteins and amino acids. When you drink the beverage at nighttime, it will help regenerate your muscles from 30 minutes to seven hours after consumption, according to the American Council on Exercise. Additional nutrients found in Muscle Milk include potassium, calcium, iron, vitamin A, vitamin D and the B vitamins. ConsiderationsMuscle Milk is high in calories and fat and should only be used in moderation. You consume approximately 310 calories and 4.5 g of saturated fat per 10 to 12 oz. serving. Calorie and fat intakes vary slightly between flavors of Muscle Milk. If you want to use Muscle Milk to lose weight, you’ll need to use the product as a meal replacement to reduce your overall calorie intake. Time FrameLimit yourself to only a single serving of Muscle Milk on off workout days. Since you will not be burning extra calories, drinking more than one serving can cause you to gain excess fat. Keep calories low at night on off workout days by eating a light dinner before you consume Muscle Milk. Within one hour before you go to bed, you should have one serving of the Muscle Milk. The purpose of drinking Muscle Milk at bedtime is that the slow digesting proteins are intended to help rebuild and recover muscle mass while you sleep. Related Articles Ingredients in a Curves Protein Shake How to Dissolve Non-Instant Milk Powder Calories in Rum Vs. Vodka How to Get Fit in 4 Weeks How to Get Rid of the Smell of Alcohol ... Why Does Milk Freeze in the ... How to Use Evaporated Milk for Drinking How Do I Curdle Soy Milk With Lemon ... What Creams Can I Use at Home After ... Can You Eliminate Gas and Bloating With ... Can You Lose Weight With Milk Shakes? How to Make a Soy Protein Shake Can I Dilute Whipping Cream to Sub Milk? 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Writer Bio Heather Topham Wood is a seasoned writer whose work has appeared in numerous publications, including USA Today, Gadgetell, Feel Rich and Step in Style. Heather is a published novelist with six Amazon bestsellers and a contract through Crescent Moon Press. She holds a bachelor's degree in English from TCNJ. When should you drink Muscle Milk?This protein shake can be used before and after workouts for fast recovery and new muscle growth after muscle breakdown. It's recommended that athletic individuals drink a Muscle Milk protein shake 30-60 minutes after physical activity.
Can you drink Muscle Milk 2 times a day?The short answer is yes, you can have more than one protein shake per day. But the question we should instead be asking is, should you have more than one shake per day? The answer to this all depends on you, your goals, your diet and exercise regime!
How many times a day do I drink Muscle Milk?“The most I would recommend to an average person is two per day, simply because anything beyond that point is going to cut into your diet in a negative way,” she says. If you work out regularly and you're trying to build muscle, two protein shakes per day is plenty.
How many cups of Muscle Milk should I drink a day?Recommended Usage for Individuals Looking to Build Size and Gain Muscle Mass: Mix 2/3 cup (70 g) (2 scoops) (2 servings) Muscle Milk powder into 10-16 fl oz/day. Recommended Usage for Individuals that Want Fewer Calories: Mix 1/3 cup (35 g) (1 scoop) (1 serving) Muscle Milk powder into 5-8 fl oz/day.
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How often should i drink muscle milk
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