Protein Shakes: When, How Much, and How to Use Them. Nutritionist Tips + Recipes
Protein shakes are easy-to-prepare drinks from whey, casein, or plant-based proteins. They help meet your daily protein intake and support recovery and muscle growth.
When to Drink Protein Shakes?
Best times to consume:
- After a workout, for muscle repair and growth
- In the morning, if you skip breakfast
- Between meals, as a healthy snack
- Before bed — to prevent muscle breakdown (use casein)
How Much Protein Do You Need?
Daily intake depends on activity level:
|
Category |
Protein, g/kg body weight |
|
Sedentary |
0.8–1.0 |
|
Active |
1.2–1.6 |
|
Athletes |
1.6–2.2 |
|
During dieting |
up to 2.0 |
Shakes supplement, not replace, your meals.
Tips from a Nutritionist
- Choose clean protein — minimal sugar and additives
- Add fiber or healthy fats, like avocado or chia seeds
- Track your daily protein intake
- Alternate sources — try whey, plant-based, or collagen protein
A vegetarian diet is a way of eating that excludes meat, fish, and poultry. Depending on the type, it may include dairy products and eggs (lacto-ovo vegetarianism) or completely eliminate all animal-derived foods (veganism). More and more athletes are turning to vegetarian diets — either for ethical reasons or to improve their health and well-being. In the article “Vegetarian Diet for Athletes: Pros, Cons, and Nutritionist’s Tips” you’ll learn more about this approach to nutrition.
Protein Shake Recipes
1. Post-Workout Classic
- 1 scoop vanilla protein powder
- 1 banana
- 250 ml almond milk
- 1 tsp chia seeds
~280 kcal, 25 g protein
2. Weight Loss Shake
- 1 scoop plant protein
- 1/2 avocado
- 1 tsp cocoa powder
- 1 glass of water
- Ice if desired
~220 kcal, 20 g protein
3. Green Detox Shake
- 1 scoop neutral-flavor protein
- 1/2 cucumber
- A handful of spinach
- 1 kiwi
- 250 ml coconut wate
~180 kcal, 22 g protein
⚠️ Who Should Avoid Protein Shakes?
- People with dairy allergies
- Those with kidney disease
- Individuals with hormonal disorders — consult a doctor first
Protein shakes are a practical way to support your nutrition goals. They work best when combined with balanced eating and regular physical activity.
The term "superfoods" has rapidly gained popularity among both professional athletes and healthy lifestyle enthusiasts. But do these exotic ingredients truly enhance endurance and support muscle recovery — or are they just another marketing myth? In the article "Superfoods: Myth or Reality? A Scientific Perspective" we take a closer look at the science behind the hype.
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