The recommended daily intake (RDI) for proteins for adults is 0.8 g per kg. It means that a 75 kg man officially only needs 60g of protein per day, while a 60 kg woman only needs 48g.
This is not a lot, and many would agree this amount is easily achieved through diet alone.
It thus begs the question; do you actually need a protein shake?
It is worth noting the figure above is only a recommended intake. It indicates the amount needed to avoid deficiency and disease. It does not indicate, however, what is the best intake to ensure optimal health.
In fact, studies suggest that this RDI for protein should be re-evaluated and increased.
Several factors actually come into play when determining your own optimal protein intake. Physical activities, lifestyle and age all influence a person’s daily requirements for protein and whether or not a shake is needed.
Physical Activities
Anyone having a regular exercising routine will need to consume more than the RDI in order to ensure body recovery and to build muscles.
The International Society of Sports Nutrition (ISSN) recommends between 1.4 and 2.0 g of protein per kg for anyone doing exercises. This amounts to up to 150g of protein per day for a 75 kg man and up to 120g for a 60 kg woman.
Having a shake ready before or after a workout is a very easy and convenient way to ensure you ingest enough protein to replenish and strengthen. A serving of NZProtein Whey protein contains 24.6g of protein, which makes this increased RDI much easier to achieve.
Every cell in the body has protein in it and needs protein to grow and regenerate, from skin and hair to muscles and ligaments. This is clearly a macro-nutrient you do not want to miss on, especially if you want to reap the benefit from a good workout.
Protein powders ensure you consume all the amino acids needed for optimal recovery and health, while remaining very cost-effective. Our popular NZProtein Whey powder – 1 kg – contains 32 servings and only costs $39 and even less when purchased in bulk. That’s around $1 per serving… talk about budget-friendly!
Lifestyle
What if you are not much of a gym goer? In an ideal world, we would indeed get our macro- and micro-nutrients from food, through our diet. However, modern lifestyle does not always allow for this to happen.
Many of us need to be time-efficient and eating on the go is now quite common. What better way to beat the clock, while avoiding a high-calorie takeaway snack, than to make a protein shake?
Convenience does not mean you have to sacrifice quality and health. NZProtein is made from grass-fed animals and GMO-free products. This guarantees a high content of quality amino acids, anti-inflammatory omega-3 and antioxidants per servings.
To pack up your shakes with even more goodies, have a look at NZProtein supplement powders. On top of meeting your protein need, you will also reach your greens intake for the day thanks to Super Blend!
Or you could add two teaspoons of Psyllium Husks to your shake, to ensure you don’t miss out on fibre and its many benefits.
Protein powders are available in a variety of different flavours, so you can enjoy a tasty shake that hits the spot. From traditional (vanilla or chocolate) to unusual (cinnamon donut or cookies and cream), we've got you covered!
Age
Protein needs increase with age. It is estimated that 30 to 50% of muscle mass is lost between the age of 40 and 80.
Scientists agree that protein intake should be adjusted accordingly and some recommend an intake of around 1.2 to 2 g per kg for healthy adults over the age of 40.
However, some studies also warn against increasing meat intake and advise, instead, to focus on plant-based protein.
Focusing on protein in the form of shakes helps increase protein intake without falling into the trap of over-consuming meat. NZProtein offers plenty of vegan options for your shakes, from pea protein to rice and hemp protein.
Protein shakes can also be easier to digest than solid food, which is an added benefit for older adults who tend to have a slower metabolism.
Their content is thus more easily absorbed and utilised by the body. They are a more efficient way to achieve the adequate daily protein intake so precious for health.
When Should I have a Protein Shake?
Studies show the body can only absorb a certain amount of protein at a time. It means you might meet your RDI by having a high-protein meal in the day, but you may not actually absorb and utilise all of it.
Nutritionists recommend, instead, to space out your consumption during the day. Protein shakes help better control your intake and steadily consume protein during the day, rather than in one go.
This leads to better absorption, but it can also help in weight management, if such is your goal. Protein makes you feel full faster and longer than other macronutrients.
Having a shake at the ready can be a great ally against cravings and weight gain. Protein shakes ensure satiety and help stabilize blood glucose levels. Both actions are useful in preventing snacking.
In fact, whey powder has been shown to be a great supplement in weight management programmes. It proved efficient in inducing fat loss while maintaining muscle mass.
In Summary
Protein shakes offer many benefits, for different profiles. The current RDI for protein is set quite low and many argue it should be increased.
Plus, there is no upper limit recommendation for protein, which means healthy adults can ingest more than the RDI.
Protein shakes are convenient and cost-effective and therefore easily fit in a busy lifestyle.
Quality protein powders, like NZProtein powders, are rich in essential amino-acids and antioxidants, and are easy to digest. This ensures you get the best out of your consumption.