{"id":58749,"date":"2024-02-07T12:26:16","date_gmt":"2024-02-07T12:26:16","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=58749"},"modified":"2024-03-13T09:56:54","modified_gmt":"2024-03-13T09:56:54","slug":"protein-powder","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/protein-powder\/","title":{"rendered":"Protein Powder 101: Everything You Need to Know About This Popular Supplement"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Do_You_Need_Protein_Powder\" >Do You Need Protein Powder?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#How_Much_Protein_Powder_Do_You_Need_Per_Day\" >How Much Protein Powder Do You Need Per Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#What_Is_the_Most_Effective_Way_to_Take_Protein_Powder\" >What Is the Most Effective Way to Take Protein Powder?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#To_Lose_Weight\" >To Lose Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#To_Build_Muscle\" >To Build Muscle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#To_Maximize_Absorption\" >To Maximize Absorption<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#To_Prevent_Age-Related_Muscle_Loss\" >To Prevent Age-Related Muscle Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#To_Improve_Athletic_Performance\" >To Improve Athletic Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#To_Support_Overall_Well-being\" >To Support Overall Well-being<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#How_Do_You_Use_Protein_Powder_Correctly\" >How Do You Use Protein Powder Correctly?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#1_Determine_Your_Daily_Protein_Intake_Goals\" >1. Determine Your Daily Protein Intake Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#2_Select_a_High-Quality_Protein_Powder\" >2. Select a High-Quality Protein Powder<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Type_of_Protein\" >Type of Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Macronutrient_Profile\" >Macronutrient Profile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Potential_Allergens_or_Intolerances\" >Potential Allergens or Intolerances<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Flavor_and_Texture\" >Flavor and Texture<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#3_Consume_Protein_Powder_According_to_the_Recommended_Guidelines\" >3. Consume Protein Powder According to the Recommended Guidelines<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Should_You_Mix_Protein_Powder_With_Milk_or_Water\" >Should You Mix Protein Powder With Milk or Water?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Can_I_Drink_Protein_Shakes_Without_Working_Out\" >Can I Drink Protein Shakes Without Working Out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Is_It_OK_To_Drink_Protein_Shakes_Before_Bed\" >Is It OK To Drink Protein Shakes Before Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Is_It_Better_To_Eat_Protein_Before_Or_After_A_Workout\" >Is It Better To Eat Protein Before Or After A Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Will_I_Lose_Weight_If_I_Drink_3_Protein_Shakes_A_Day\" >Will I Lose Weight If I Drink 3 Protein Shakes A Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Can_I_Drink_Protein_Shakes_Every_Day\" >Can I Drink Protein Shakes Every Day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Protein is one of the building blocks for a healthy body and is essential for muscle growth and repair. At a cellular level, this nutrient helps to repair damaged cells and tissues, promote healthy hair and nails, build strong bones, and maintain a healthy immune system.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s no surprise that many who are getting into fitness are advised to up their protein intake. However, it can be difficult to get enough protein through diet alone, especially for those who are physically active.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As supplementation can be a convenient way to ensure adequate protein, you may wonder if protein powders are right for you. Let&#8217;s explore this popular supplement, and what science has to say, from whether it&#8217;s necessary for your fitness goals, to when and how you should consume it. Here&#8217;s what you need to know.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Proteinbanner1-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:831,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/store.betterme.world\/uk\/products\/whey-protein-isolate-kaged?utm_source=coach&amp;utm_medium=+medium&amp;utm_campaign=blog\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Protein_2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Always consult a healthcare professional before adding supplements to your diet, especially if you have allergies or specific health conditions.<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_You_Need_Protein_Powder\"><\/span><b>Do You Need Protein Powder?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein powder can be an excellent addition to your daily diet. With your meals, you get some protein from whole foods such as meat, fish, eggs, dairy, legumes, and nuts (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/s12970-017-0177-8\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). And of course, some protein sources are better than others.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, animal protein tends to have a higher bioavailability (the proportion of the ingested nutrient that is actually absorbed by the body) compared to plant-based sources (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7752214\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). We&#8217;ll get into this in more detail later on.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You do need protein in your daily diet<\/span><span style=\"font-weight: 400;\">. <\/span><\/p>\n<p><strong>In some cases, getting enough protein through whole foods alone may be challenging.<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Protein powders may be beneficial in various cases:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When you are following a vegetarian or vegan diet<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Plant-based protein sources tend to have lower bioavailability when compared to animal sources. Vegans and vegetarians may need to supplement with protein powders to meet their daily requirements (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2017\/05000\/Effect_of_Whey_Protein_in_Conjunction_With_a.24.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When you are on a diet for weight loss<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Reducing calorie intake can make it challenging to meet your protein needs through food alone. Supplementing with protein powder can help you maintain muscle mass while losing fat <\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2017\/05000\/Effect_of_Whey_Protein_in_Conjunction_With_a.24.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>When you&#8217;re exercising for muscle growth<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The harder you train, the more protein your body needs to repair and build muscle. Adding a protein shake or two to your diet can help support muscle growth <\/span><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2017\/05000\/Effect_of_Whey_Protein_in_Conjunction_With_a.24.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/store.betterme.world\/uk\/products\/whey-protein-isolate-kaged?utm_source=coach&amp;utm_medium=+medium&amp;utm_campaign=blog\"><img decoding=\"async\" class=\"aligncenter wp-image-57003 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Matcha-Tea-Side-Effects-1024x576.png\" alt=\"protein powder\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Matcha-Tea-Side-Effects.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Matcha-Tea-Side-Effects-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Matcha-Tea-Side-Effects.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/Matcha-Tea-Side-Effects-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Protein_Powder_Do_You_Need_Per_Day\"><\/span><b>How Much Protein Powder Do You Need Per Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Dietary Reference Intake (DRI) for protein is 0.03 oz (0.8 grams) per kilogram of body weight for the average adult. However, this may not be sufficient for individuals who are physically active or looking to build muscle (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6492513\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the International Society of Sports Nutrition, athletes and those regularly engaging in intense exercise should aim for a higher protein intake ranging from 0.04-0.07 oz (1.2-2 grams) per kilogram of body weight (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But how much of this protein should come from supplements?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many experts acknowledge that protein supplementation may be necessary but that the majority of protein intake should come from whole food sources This is because whole food sources provide not only protein but also essential nutrients, vitamins, and minerals that are necessary for a well-rounded diet (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1186\/s12970-017-0177-8\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, no more than 30% of your daily protein intake should come from powders and other supplements. So, if you&#8217;re an active individual aiming to consume 5.3 oz (150 grams) of protein per day, no more than 1.6 oz (45 grams) should come from protein powder.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Most_Effective_Way_to_Take_Protein_Powder\"><\/span><b>What Is the Most Effective Way to Take Protein Powder?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research suggests that timing is crucial for optimal absorption and utilization of protein powder. For example, protein consumed immediately after resistance training can help promote muscle recovery and growth (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3577439\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). On the other hand, taking protein before bed may improve overnight muscle protein synthesis (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00017\/full?blog_tag=%27%27&amp;blog_category=%27Blog%27%2C%27Digest%27\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, timing doesn&#8217;t play as big a role as total protein intake throughout the day. It&#8217;s more important to ensure you&#8217;re meeting your daily protein goals, rather than obsessing over specific timing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a closer look at some best practices for timing protein powder consumption:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"To_Lose_Weight\"><\/span><b>To Lose Weight<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight, consuming a protein shake between meals can help keep you satiated and prevent unhealthy snacking. Additionally, incorporating protein powder into your breakfast smoothie can help you feel full and satisfied until lunchtime.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein works by reducing levels of ghrelin, the hormone responsible for stimulating hunger. It also increases levels of peptide YY, a hormone that signals fullness and satiety, glucagon-like peptide-1 (GLP-1), which delays gastric emptying and reduces appetite, as well as cholecystokinin (CCK), which also signals satiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7539343\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way to effectively take protein powder is by using it as a meal replacement, in place of one or two meals per day. This works best when combined with regular exercise and a balanced diet. For instance, you can replace breakfast with a protein shake and have a nutritious lunch and dinner.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"To_Build_Muscle\"><\/span><b>To Build Muscle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to build muscle, consuming a protein shake within 30 minutes &#8211; 2 hours of a workout can help kickstart the recovery process. This timing is known as the &#8220;anabolic window&#8221;, where muscles are most receptive to protein uptake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3577439\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the anabolic window, your body is in a state of increased protein synthesis and reduced protein breakdown. Although the concept is not well-researched yet, it can be the case that any protein consumed during this time may have a more significant impact on muscle growth (<\/span><a href=\"https:\/\/www.jospt.org\/doi\/full\/10.2519\/jospt.2018.0615\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/store.betterme.world\/uk\/products\/whey-protein-isolate-kaged?utm_source=coach&amp;utm_medium=+medium&amp;utm_campaign=blog\"><img decoding=\"async\" class=\"aligncenter wp-image-56749 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-1024x576.png\" alt=\"protein powder\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"To_Maximize_Absorption\"><\/span><b>To Maximize Absorption<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The type and quality of protein you consume may also affect how well your body absorbs and utilizes it. Whey protein, for example, is considered a fast-digesting protein, meaning it is quickly broken down and absorbed by the body. This type of protein is best suited for consumption post-workout when the body needs immediate protein replenishment (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905294\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5537849\/\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you want to get a sculpted body, defined muscles, and turn more heads than ever, we\u2019ve got a great protein powder for you.<a href=\"https:\/\/store.betterme.world\/uk\/products\/whey-protein-isolate-kaged?utm_source=coach&amp;utm_medium=+medium&amp;utm_campaign=blog\"> Start your transformation!<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, casein protein is slower digesting, providing a steady release of amino acids over a more extended period. This type of protein may be beneficial for muscle recovery and growth while you sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905294\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7451833\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other protein powder types, such as plant-based proteins like pea and soy protein, have different absorption rates and may be better suited for certain dietary needs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"To_Prevent_Age-Related_Muscle_Loss\"><\/span><b>To Prevent Age-Related Muscle Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we age, our bodies naturally lose muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4269139\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Supplementing with protein powder can help by providing essential amino acids for muscle maintenance and growth (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0002916522030313\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Spreading out protein intake throughout the day may be beneficial for older adults, as studies have shown that consuming more than 1 oz (30 grams) of protein in one sitting may not provide any additional benefits (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19699838\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, instead of consuming one large protein shake, older adults may benefit more from having smaller servings of protein throughout the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4924200\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). This can include adding a scoop of protein powder to meals or snacks.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"To_Improve_Athletic_Performance\"><\/span><b>To Improve Athletic Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For athletes and those regularly engaging in intense exercise, protein powder can also be beneficial for improving performance. Studies have shown that consuming protein before or during prolonged physical activity can help maintain muscle mass and improve endurance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22150425\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, incorporating carbohydrates into a protein shake may further enhance athletic performance by providing the necessary energy to sustain physical activity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1816789\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"To_Support_Overall_Well-being\"><\/span><b>To Support Overall Well-being<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For general health and well-being, you can consume protein powder at any time of day, as long as it fits into your daily protein intake. Whether you prefer it in the morning, as a pre-workout supplement, or before bed &#8211; it all comes down to personal preference.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/uk\/products\/whey-protein-isolate-kaged?utm_source=coach&amp;utm_medium=+medium&amp;utm_campaign=blog\"><img decoding=\"async\" class=\"aligncenter wp-image-57927 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Lose-7-Pounds-In-7-Days_-Getting-Real-About-What-It-Takes-To-Drop-A-Pound-A-Day-1024x576.png\" alt=\"Protein powder\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Lose-7-Pounds-In-7-Days_-Getting-Real-About-What-It-Takes-To-Drop-A-Pound-A-Day.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Lose-7-Pounds-In-7-Days_-Getting-Real-About-What-It-Takes-To-Drop-A-Pound-A-Day-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Lose-7-Pounds-In-7-Days_-Getting-Real-About-What-It-Takes-To-Drop-A-Pound-A-Day.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/Lose-7-Pounds-In-7-Days_-Getting-Real-About-What-It-Takes-To-Drop-A-Pound-A-Day-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Use_Protein_Powder_Correctly\"><\/span><b>How Do You Use Protein Powder Correctly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You use protein powder correctly by determining your daily protein intake goals, selecting a high-quality protein powder that fits your dietary needs and preferences, consuming it according to the recommended guidelines, and incorporating it into a well-rounded diet and exercise routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Determine_Your_Daily_Protein_Intake_Goals\"><\/span><b>1. Determine Your Daily Protein Intake Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Recommended daily protein intake varies based on factors such as age, weight, activity level, and overall health goals. Most individuals need around 0.03 oz (<\/span><span style=\"font-weight: 400;\">0.8 grams) <\/span><span style=\"font-weight: 400;\">of protein per kilogram of body weight. However, active individuals or those trying to build muscle may require more (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the International Society of Sports Nutrition, consuming 0.05-0.07 oz (1.4-2 grams) of protein per kilogram of body weight per day may be optimal for building and maintaining muscle mass for active individuals (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To determine your specific protein intake goal, you should consult a dietitian.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Select_a_High-Quality_Protein_Powder\"><\/span><b>2. Select a High-Quality Protein Powder<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When selecting a protein powder, there are several factors to consider. It&#8217;s also crucial to choose a reputable brand and read labels carefully to ensure the product is safe and suitable for your needs.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Type_of_Protein\"><\/span><b>Type of Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">There are several types of protein powders available on the market, including whey, casein, soy, egg, pea, hemp, and rice-based proteins. Each type has its own unique characteristics and benefits.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whey<\/b><span style=\"font-weight: 400;\"> is one of the most popular and most studied protein powders. It is a complete protein, meaning it contains all nine essential amino acids and has a high bioavailability. It&#8217;s derived from dairy and is a fast-digesting protein, making it a good option for post-workout consumption (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5537849\/\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>At BetterMe, we want to give you a fast-track ticket to the body of your dreams. Defined muscles, and increased confidence\u2026 it sounds just perfect. <a href=\"https:\/\/store.betterme.world\/uk\/products\/whey-protein-isolate-kaged?utm_source=coach&amp;utm_medium=+medium&amp;utm_campaign=blog\">You can enjoy all of this with the help of Whey Protein Isolate.<\/a><\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Casein<\/b><span style=\"font-weight: 400;\"> is another complete protein derived from dairy. It is digested more slowly than whey and may be more beneficial for consumption before bed to support muscle repair during sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7451833\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soy<\/b><span style=\"font-weight: 400;\"> is an excellent choice for vegetarians and vegans as it is a complete plant-based protein. It also contains isoflavones, which have potential health benefits (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11312815\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Egg<\/b><span style=\"font-weight: 400;\"> protein is another complete protein source that is lactose-free, making it an alternative for those with dairy allergies or sensitivities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9316657\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pea<\/b><span style=\"font-weight: 400;\"> protein is a plant-based option that is high in branched-chain amino acids (BCAAs) and has a high satiety value. It&#8217;s also hypoallergenic, making it an excellent option for those with allergies or sensitivities (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33337084\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hemp<\/b><span style=\"font-weight: 400;\"> protein is an excellent source of plant-based protein that also contains essential fatty acids and minerals like iron and magnesium (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9693028\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rice<\/b><span style=\"font-weight: 400;\"> protein is hypoallergenic and easily digestible, making it suitable for those with food intolerances (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/rice-protein\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). However, it may not have a complete amino acid profile on its own and is often combined with other plant-based proteins for this reason. <\/span><span style=\"font-weight: 400;\">Please note that hypoallergenic doesn\u2019t mean non-allergenic, but rather that it has a low potential for allergic reactions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9370113\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When choosing a protein powder, consider your dietary restrictions, personal preferences, and fitness goals.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Macronutrient_Profile\"><\/span><b>Macronutrient Profile<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The macronutrient profile refers to the amounts of protein, carbohydrates, and fat in a product. Depending on your dietary goals, you may want a higher or lower protein-to-carbohydrate ratio (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if your goal is to build muscle mass, you may want a protein powder with a higher amount of protein per serving compared to carbohydrates and fats. On the other hand, if you&#8217;re using protein powder as a meal replacement, you may want a more balanced macronutrient profile (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK594226\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s essential to consider your overall diet and adjust your protein powder intake accordingly. <a href=\"https:\/\/store.betterme.world\/uk\/products\/whey-protein-isolate-kaged?utm_source=coach&amp;utm_medium=+medium&amp;utm_campaign=blog\"><img decoding=\"async\" class=\"aligncenter wp-image-56691 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-pooch-workout-1024x576.png\" alt=\"protein powder\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-pooch-workout.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-pooch-workout-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-pooch-workout.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-pooch-workout-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/mom-pooch-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Potential_Allergens_or_Intolerances\"><\/span><b>Potential Allergens or Intolerances<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you have allergies or intolerances, it&#8217;s crucial to read labels carefully and select a protein powder that is safe for you to consume. Many protein powders are gluten-free, dairy-free, and soy-free, but this may not always be the case.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have any food intolerances or sensitivities, make sure to choose a protein powder that is free from potential allergens. You can also look for a &#8220;certified gluten-free&#8221; or &#8220;dairy-free&#8221; label on the product to ensure it meets your dietary needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, some protein powders may contain dairy or soy ingredients, even if they are not derived from those sources. This is because these ingredients can be used as emulsifiers or stabilizers in the manufacturing process. If you have severe allergies or intolerances, it&#8217;s best to choose a product that is specifically labeled as &#8220;dairy-free&#8221; or &#8220;soy-free&#8221;. Make sure to consult your physician first<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Flavor_and_Texture\"><\/span><b>Flavor and Texture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The flavor and texture of a protein powder can greatly affect your overall experience with the product. While some people may enjoy bold, artificial flavors, others may prefer more subtle tastes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Online reviews are a great way to get an idea of how a particular protein powder tastes and feels. You can also try samples before committing to a larger size or read product descriptions for information on taste and texture.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Consume_Protein_Powder_According_to_the_Recommended_Guidelines\"><\/span><b>3. Consume Protein Powder According to the Recommended Guidelines<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While protein powder can be a convenient and healthy addition to your diet, its purpose is to supplement your intake, not replace whole foods entirely. It\u2019s generally recommended to consume no more than 1 oz (30 grams) of protein in one sitting (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/10\/2\/180\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, it&#8217;s essential to consider the rest of your diet and ensure you are getting all necessary nutrients from whole food sources.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating some form of physical activity into your routine can help optimize the benefits of protein powder and promote overall health and wellness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/store.betterme.world\/uk\/products\/whey-protein-isolate-kaged?utm_source=coach&amp;utm_medium=+medium&amp;utm_campaign=blog\"><img decoding=\"async\" class=\"aligncenter wp-image-56490 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/10-4-1024x576.png\" alt=\"protein powder\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/10-4.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/10-4-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/10-4.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/10-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Mix_Protein_Powder_With_Milk_or_Water\"><\/span><b>Should You Mix Protein Powder With Milk or Water?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can mix protein powder with either milk or water, depending on your dietary needs and preferences. Milk (dairy or plant-based) provides additional calcium, vitamins, and minerals compared to water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are trying to lose weight or have a dairy intolerance, mixing protein powder with water may be the better option for you. On the other hand, if you&#8217;re looking to increase your calorie and nutrient intake, milk may be the better choice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other ways to incorporate protein powder into your diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding it to smoothies or shakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mixing it into oatmeal, yogurt, or pancake batter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baking with it (e.g. protein cookies or muffins)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Just remember to consider the additional ingredients you&#8217;re mixing it with and their macronutrient profiles. For example, adding a banana to your protein shake will increase its carbohydrate content.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Drink_Protein_Shakes_Without_Working_Out\"><\/span><b>Can I Drink Protein Shakes Without Working Out?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can drink protein shakes without working out. If you have trouble meeting your daily protein requirements through whole foods, protein shakes can be a convenient and easy way to supplement your intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, keep in mind that protein shakes have calories just like any other food or beverage. Because of this, it might be necessary to adjust your overall diet to account for the additional intake of calories from the protein shake.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_OK_To_Drink_Protein_Shakes_Before_Bed\"><\/span><b>Is It OK To Drink Protein Shakes Before Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is OK to drink protein shakes before bed. Consuming protein before bed can help promote muscle growth and recovery while you sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7451833\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s best to consume a protein shake at least an hour before bed to allow for proper digestion and restful sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7215804\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_It_Better_To_Eat_Protein_Before_Or_After_A_Workout\"><\/span><strong>Is It Better To Eat Protein Before Or After A Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s better to eat protein 30 minutes to 2 hours after a workout for optimal muscle recovery and growth. However, consuming protein before a workout can also be beneficial for providing energy and preventing muscle breakdown during exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6142015\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, if your goal is muscle gain, eat protein after a workout. If your goal is to improve athletic performance and\/or endurance, consume protein before or during a workout.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_Lose_Weight_If_I_Drink_3_Protein_Shakes_A_Day\"><\/span><strong>Will I Lose Weight If I Drink 3 Protein Shakes A Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can lose weight by drinking 3 protein shakes a day if you are creating a calorie deficit overall. Drinking protein shakes may also stop you from eating high-calorie snacks throughout the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it\u2019s not recommended to rely solely on protein shakes for weight loss as it\u2019s important to maintain the intake of other essential nutrients. A balanced and varied diet is key for sustainable weight loss (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Drink_Protein_Shakes_Every_Day\"><\/span><strong>Can I Drink Protein Shakes Every Day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can drink protein shakes every day. Be it for weight loss, or muscle gain, or as a healthier snack option, protein shakes can be an excellent upgrade to your day-to-day diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider the rest of your diet and make sure you&#8217;re getting a balance of nutrients from whole food sources as well. <\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Proteinbanner2-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:831,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/store.betterme.world\/uk\/products\/whey-protein-isolate-kaged?utm_source=coach&amp;utm_medium=+medium&amp;utm_campaign=blog\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Protein_3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein powder can be an excellent addition to your diet, providing convenient and high-quality protein for muscle growth, recovery, and overall well-being.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s essential to choose a product that aligns with your dietary goals and needs, including considering ingredients, macronutrient profile, and potential allergens.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to consume protein powder within recommended guidelines and focus on a balanced diet that includes whole foods as well.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protein is one of the building blocks for a healthy body and is essential for muscle growth and repair. At a cellular level, this nutrient helps to repair damaged cells and tissues, promote healthy hair and nails, build strong bones, and maintain a healthy immune system. It&#8217;s no surprise that many who are getting into [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":58791,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2,75],"tags":[],"coauthors":[117,222],"class_list":["post-58749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Protein Powder 101: Everything You Need to Know About This Popular Supplement - BetterMe<\/title>\n<meta name=\"description\" content=\"All your \u2605 PROTEIN POWDER \u27a4 questions answered in one comprehensive guide. Learn about the benefits, how to use it, and whether or not you should consume protein shakes before bed or without working out.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protein Powder 101: Everything You Need to Know About This Popular Supplement\" \/>\n<meta property=\"og:description\" content=\"All your \u2605 PROTEIN POWDER \u27a4 questions answered in one comprehensive guide. Learn about the benefits, how to use it, and whether or not you should consume protein shakes before bed or without working out.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/protein-powder\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-13T09:56:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/2-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Jared Meacham, PhD, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Jared Meacham, PhD, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/protein-powder\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"Protein Powder 101: Everything You Need to Know About This Popular Supplement\",\"dateModified\":\"2024-03-13T09:56:54+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/protein-powder\/\"},\"wordCount\":2604,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/2.png\",\"articleSection\":[\"Nutrition\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Protein is one of the building blocks for a healthy body and is essential for muscle growth and repair. At a cellular level, this nutrient helps to repair damaged cells and tissues, promote healthy hair and nails, build strong bones, and maintain a healthy immune system.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It's no surprise that many who are getting into fitness are advised to up their protein intake. However, it can be difficult to get enough protein through diet alone, especially for those who are physically active.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As supplementation can be a convenient way to ensure adequate protein, you may wonder if protein powders are right for you. Let's explore this popular supplement, and what science has to say, from whether it's necessary for your fitness goals, to when and how you should consume it. Here's what you need to know.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;LINK TO QUIZ\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Proteinbanner1-ezgif.com-gif-to-mp4-converter.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:831,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/protein-powder\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/protein-powder\/\",\"name\":\"Protein Powder 101: Everything You Need to Know About This Popular Supplement - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/protein-powder\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/2.png\",\"dateModified\":\"2024-03-13T09:56:54+00:00\",\"description\":\"All your \u2605 PROTEIN POWDER \u27a4 questions answered in one comprehensive guide. 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The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Protein Powder 101: Everything You Need to Know About This Popular Supplement - BetterMe","description":"All your \u2605 PROTEIN POWDER \u27a4 questions answered in one comprehensive guide. Learn about the benefits, how to use it, and whether or not you should consume protein shakes before bed or without working out.\u00a0","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Protein Powder 101: Everything You Need to Know About This Popular Supplement","og_description":"All your \u2605 PROTEIN POWDER \u27a4 questions answered in one comprehensive guide. Learn about the benefits, how to use it, and whether or not you should consume protein shakes before bed or without working out.\u00a0","og_url":"https:\/\/dev.betterme.world\/articles\/protein-powder\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-03-13T09:56:54+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/2-1024x576.png","type":"image\/png"}],"author":"ZindzyGracia, Jared Meacham, PhD, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Jared Meacham, PhD, RD","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/protein-powder\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/protein-powder\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"Protein Powder 101: Everything You Need to Know About This Popular Supplement","dateModified":"2024-03-13T09:56:54+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/protein-powder\/"},"wordCount":2604,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/protein-powder\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/2.png","articleSection":["Nutrition","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Protein is one of the building blocks for a healthy body and is essential for muscle growth and repair. At a cellular level, this nutrient helps to repair damaged cells and tissues, promote healthy hair and nails, build strong bones, and maintain a healthy immune system.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It's no surprise that many who are getting into fitness are advised to up their protein intake. However, it can be difficult to get enough protein through diet alone, especially for those who are physically active.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As supplementation can be a convenient way to ensure adequate protein, you may wonder if protein powders are right for you. Let's explore this popular supplement, and what science has to say, from whether it's necessary for your fitness goals, to when and how you should consume it. Here's what you need to know.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;LINK TO QUIZ\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Proteinbanner1-ezgif.com-gif-to-mp4-converter.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:831,&quot;3&quot;:{&quot;1&quot;:0},&quot;4&quot;:{&quot;1&quot;:2,&quot;2&quot;:16773836},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[ ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/protein-powder\/","url":"https:\/\/dev.betterme.world\/articles\/protein-powder\/","name":"Protein Powder 101: Everything You Need to Know About This Popular Supplement - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/protein-powder\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/protein-powder\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/2.png","dateModified":"2024-03-13T09:56:54+00:00","description":"All your \u2605 PROTEIN POWDER \u27a4 questions answered in one comprehensive guide. 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