But generally speaking, whey protein has an excellent safety profile, and most people can consume it without problems. The commonly recommended dose is 1 to 2 tablespoons (25 to 50 grams) a day. It's safe to have protein shakes every day, but make sure you get most of your protein and other foods from whole food sources. Without whole food sources, you'll miss out on other valuable nutrients that are vital to health and that promote performance and recovery during training. If you're working out and want to gain more muscle, protein shakes can help you add an extra amount of protein after a long or busy day, but they're not necessary.
Although the data on when you should consume protein is inconclusive, there is no doubt that prioritizing the right amounts of protein on a daily basis will increase muscle mass over time. Getting protein from a shake is acceptable, especially if it helps you get the right amount of protein for your needs and goals. Some people enjoy the convenience of a protein shake on training days, especially if you increase your total calorie or protein intake during training days. Despite the popularity of whey protein as a weight-loss aid and strength training supplement, it doesn't offer any nutrients you can't get from whole foods. Protein powder, which comes in milk (whey or casein) or plant-based (peas, hemp, brown rice, pumpkin seeds) options, generally has 25 to 30 grams of protein per serving.
Using protein powder as a substitute for other naturally occurring protein sources, such as eggs, fish and chickpeas, could cause deficiencies in certain nutrients over time. However, if you don't belong to any specialized category when it comes to protein needs, you probably don't need whey on a daily basis or even need it at all. In some cases, meeting your fitness goals may require more protein than your daily diets can provide, in which case daily whey supplements may help cover the problem. From a nutritional point of view, whey protein is very unusual and has no natural equivalent. People often use whey as a supplement, along with resistance exercise, to help improve muscle protein synthesis and promote the growth of lean muscle mass.
In addition, most Americans consume more than the amount of protein they need every day in their regular diets, so they probably don't need to take whey protein every day. Daily whey protein supplements may also be beneficial for people who don't eat enough calories or protein because they have a lack of appetite, are sick or injured, are underweight, or are elderly and malnourished. A small study involving 11 children, published in the International Journal of Food Science and Nutrition, found that children with asthma who received a supplement of 10 grams of whey protein twice a day for a month had a better immune response. There are many benefits associated with consuming whey protein, and researchers are constantly looking for new possible therapeutic properties. As an expert in nutrition and fitness, I recommend that people consider their individual needs when deciding whether or not to take whey protein every day. If you're looking to build muscle mass or lose weight quickly and safely, then adding whey into your diet may be beneficial.
However, if you're already getting enough calories and proteins from whole food sources then there's no need to add whey into your diet.
