What is the optimal amount of protein to put in my shake?
There is no one-size-fits-all answer for the optimal amount of protein to put in a shake, as it depends on your body weight, activity level, and muscle mass. You should assess your daily nutrient intake to determine whether or not you need an additional source of protein and then decide from there what to include in your shake. Transcript: "What is the optimal amount of protein to put in my shake? Well, let's start with, do you even need an additional amount of protein in your daily food intake? Most Americans do not have an issue with inadequate protein consumption. So the question really is looking at your entire day and whether or not the protein that you need to take in or you're desiring to take in, is that a meal replacement? Is this in addition to because your other protein intake is inadequate? So there is no right answer for this in terms of giving you direction about what would be considered optimal, because everybody's protein intake varies based upon their body weight, the amount of activity they do, and the amount of muscle mass that they have in their body. So that's a great question. And one that really requires looking at your total daily intake as far as nutrients. And then assessing whether or not you need a protein. And then deciding from there what you're going to put in your shake if you even need one."
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Integrative Medicine
2 Answers
Dr. Felicia Stoler, DCN, MS, RDN, FACSM, FAND
Exercise Physiology & Lifestyle Medicine
What is the optimal amount of protein to put in my shake? Well, let's start with, do you even need an additional amount of protein in your daily food intake? Most Americans do not have an issue with inadequate protein consumption. So the question really is looking at your entire day and whether or not the protein that you need to take in or you're desiring to take in, is that a meal replacement? Is this in addition to because your other protein intake is inadequate? So there is no right answer for this in terms of giving you direction about what would be considered optimal, because everybody's protein intake varies based upon their body weight, the amount of activity they do, and the amount of muscle mass that they have in their body. So that's a great question. And one that really requires looking at your total daily intake as far as nutrients. And then assessing whether or not you need a protein. And then deciding from there what you're going to put in your shake if you even need one.
Dr.Shawn Talbott
PsychoNutritionist - Mental Wellness coach
What is the optimal amount of protein to put in my shake? I like to tell people to shoot for around 20 grams and I like plant protein, most of the time, if you're using a shake just as sort of a way to get General protein through the day because a plant protein, if it's properly, formulated is probably going to come with a lot of fiber and a lot of oligosaccharides and maybe some plant compounds phytonutrients. If your goal is to maintain or build muscle mass, you probably want to be looking for a dairy protein, like a, like a casing or more, typically away. Way. But around 20 grams is what you want because right around, 30 G is when you see muscle protein synthesis start to start to Plateau out muscle protein synthesis can help you either build muscle if you're trying to, you know, lift weights and gain or maintain your muscle if you're trying to lose weight. So right around 20 grams, maybe up to 30 grams, is what you want to shoot for. But if you're adding 20 grams of protein from your shake, you're probably also getting additional protein from the milk and the vegetables and the fruits that you're putting in.