Protein shakes, often sold to athletes and bodybuilders, can benefit anyone who has an active lifestyle or wants to improve their physical condition. People are driven by protein because it consists of almost every part of our body and is necessary for muscle regeneration. If you exercise regularly, drinking protein shakes in the morning can improve your endurance and speed up muscle recovery. Can I drink whey protein for breakfast?
How much protein do you need per day?
Before converting your usual morning meal to protein shakes, it’s important to understand how much protein your body needs each day. The general rule for protein intake is a multiple of 0.36 grams of protein per body weight. For example, if you weigh 185, you should consume 66.6 grams each day. Normally, the average sedentary should consume 56 grams a day, and women should be 46 grams.
However, if you lead an active lifestyle, you should consume more protein to help muscle regeneration and provide additional energy to power you during exercise. Depending on your fitness goals, you may want to consume 0.5 g of protein per pound of body weight, especially for those who want to build muscle mass.
Define the goal of your fitness routine (muscle building, slimming, etc.), and then calculate your recommended daily protein intake based on your activity level and current body weight. Another way to find out how much protein you should consume is to keep your protein intake at around 20 to 30 percent of your total calorie intake.
Eating whey protein before breakfast can reduce unwanted cravings
One of the features of whey protein is that it increases protein synthesis by our muscles, and thus interrupts the period of fasting (in which you do not eat for several hours like early mornings). Probably, that’s why it’s often recommended to eat whey protein for breakfast. A new study at Newcastle University in London suggests that eating whey protein for breakfast can help fight unwanted desires during the day. Whey protein is naturally found in milk and cheese, but is mainly consumed as a powdered supplement that can be mixed into a cocktail or sprinkled with breakfast cereals, but you should consult a Health Specialist before consuming any dietary supplements.
Whey protein is safe for most people, but there is a risk of replacing it with too much regular diet, including digestive discomfort, nutrient deficiencies, negative reactions or difficult absorption of certain medications, nausea, bloating, reduced appetite, fatigue or headaches. If you’re thinking about replacing your usual meals with whey protein for any reason, first talk to your doctor or dietitian to make sure you can stay healthy and meet all your nutritional needs.