Protein Shakes: One a Day or More? The Truth Revealed
The Potential Risks of Overprioritizing Protein Shakes
What’s more, overprioritizing protein shakes, in turn, could affect the state of your stomach, including how easily and frequently you poop. For example, lots of them lack fiber, so stacking your diet with these beverages could increase your risk of constipation, setting you up for a tough few bathroom trips. Or it could push you over to the extreme. Some shakes contain ingredients (like artificial sweeteners or sugar alcohols) that can cause digestive issues—so the more you drink, the more likely you are to experience side effects like bloating, gas, and diarrhea if you have a sensitive stomach.
One a Day: A General Recommendation?
Of course, that one-per-day recommendation comes with some caveats, since the amount of protein people need can differ across the board for a wide range of reasons. For example, folks who have chronic kidney disease may be told to reduce their daily protein intake because their kidneys have trouble filtering out the resulting waste, a sports dietitian and registered clinical exercise physiologist, tells SELF—so even one shake could theoretically pile on too much protein for their organs to comfortably handle if they’ve already met their daily limit. On the other end of the spectrum, very physically active people, like athletes, likely need extra protein to maximize recovery and muscle growth.
The Importance of Considering Your Individual Needs
In other words, “it’s hard to generalize,” Isaacs says. For that reason, don’t feel completely tied down when it comes to the earlier gen-pop guidance: For those who have higher protein needs—say, you’ve got lofty fitness goals that have you working out hard and often—it may well be just fine to drink more than one shake per day, according to Isaacs. “In situations where time is limited, appetite is reduced, or there’s a need for quick recovery after a workout before a meal, protein shakes can be a convenient option,” she says.
A Word of Caution
The bottom line: Whether you’re sticking to one protein shake a day or you’re edging above it thanks to higher dietary protein requirements, you should still consider what you’re drinking a complement to your meals rather than something to replace them entirely, Isaacs says. Otherwise, you may be “missing out on important nutrients,” she adds. Sure, there may be special cases “where someone would need more or less,” Machowsky says, but if that’s the situation, you should consult a professional—say, a registered dietitian nutritionist—for medical advice.
Conclusion
In conclusion, while protein shakes can be a convenient option, it’s essential to be mindful of your individual needs and the potential risks associated with overprioritizing them. Consider your diet as a whole and consult a professional if you have specific concerns or questions.
FAQs
Q: Can I drink more than one protein shake a day?
A: It depends on your individual needs. If you have higher protein needs due to your fitness goals or activity level, it may be fine to drink more than one shake per day.
Q: Are protein shakes a good substitute for meals?
A: No, protein shakes should be considered a complement to your meals, not a replacement. You may be missing out on important nutrients if you rely too heavily on protein shakes.
Q: What if I have a sensitive stomach?
A: Be cautious when consuming protein shakes, as some may contain ingredients that can cause digestive issues. If you experience side effects like bloating, gas, or diarrhea, consider adjusting your protein shake routine or switching to a different brand.
