Most people, including those who don't eat meat, can get enough protein with a balanced diet. The average person needs between 46 and 56 grams of protein per day, depending on gender. Eating two eggs for breakfast, three ounces of grilled chicken for lunch, a cup of beans for dinner, and a cup of milk with a snack easily helps you meet this requirement. Most people consume a lot more protein on a daily basis, so there's no need to supplement with protein shakes.
Even if you don't eat meat or animal products, you can easily meet your protein needs with nuts, seeds, seafood, quinoa, and soy. I'm a dietician who prioritizes food, so I always recommend that my clients prefer foods to supplements to get their daily nutrients. Meeting protein requirements is absolutely feasible with a plant-based diet, even without protein powder. Eating a well-balanced diet of soy, legumes, beans, nuts, and vegetables will help you meet your protein needs.
Mix and match plant-based proteins from this list to achieve the recommended daily intake). All that said, I understand the benefits of protein powders: they're a convenient way to ensure protein consumption. For athletes who want additional protein immediately after a workout to support muscle repair and recovery, protein shakes are a fast, highly digestible option. In particular, proteins play a role in muscle development and repair, which is why many people accumulate protein after an intense workout.
Protein shakes are called supplements for a reason: they're not intended to replace whole-grain protein sources, such as meat, fish, eggs, soy, poultry, and dairy products, in a healthy diet. Your protein needs depend on your activity level, age, and other factors, but a good rule of thumb for calculating the recommended daily amount of protein is to take your body weight (in pounds) and multiply it by 0.36. Protein shakes usually contain whey, soy, or a vegan source of protein, such as pea protein or brown rice. Protein shakes don't usually contain the other nutrients that come with whole protein sources, such as B vitamins, iron, and essential fatty acids. Excessive consumption of animal protein causes fatal diseases, in particular cancer, while excessive consumption of vegetable proteins does not.
One thing you should know is that there are more clean and tasty plant-based protein powders than ever made from pea, hemp and rice protein, as well as soy, and it's easy to find the one that's right for you if you decide you need to eat more protein than your daily food intake provides. The bottom line is to try to get your protein from food, but don't hesitate to include a protein powder from time to time if you find it useful. Not only do you get protein from eating lentils, but you also get fiber, iron, and other beneficial micronutrients at a fraction of the cost of protein powders.
