Protein and muscle building go hand in hand. And protein shakes help in providing and completing the per day protein requirement of a person for muscle building. But many people associate it with only to people who workout in gym or are into body building. Well, it is true that protein shakes are mostly common between the gym goers and people into body building. But many people wonder and might get this question ‘can you drink protein shakes without working out?’
Let’s discuss more about it in this article.
Why are Protein Shakes necessary?
The sole purpose of protein shakes is to provide enough protein required per day to the person taking it. It helps to fill in the gap of protein shortage for people who cannot get enough protein from their diet.
Protein shakes are very beneficial for people who usually have very busy life and schedule. As they often fail to get enough protein from their diet.
That said, it so versatile that it has now become a dietary part of almost all fitness enthusiasts.
The amount varies person to person, depending upon their physical activity, weight, age, height etc.
It is also true that, you don’t need protein shakes to build muscles. To know more in details, read our article Do You Need Protein Powder to Build Muscle?
Protein and muscle growth
Protein is an essential nutrient that plays a vital role in muscle growth and repair. When you exercise, you create tiny tears in your muscle fibers.
Protein helps repair these tears, resulting in muscle growth and strength gains.
Protein also helps reduce muscle soreness and speeds up recovery time.
The more you exercise or put stress on the muscles in your body, the more amount of protein you will require for muscle synthesis.
Can You Drink Protein Shakes Without Working Out?
Yes, you can drink protein shakes without working out. The only thing that will happen is, you will get an increase in your protein for the day.
And also, your overall calorie will also rise, as these protein shakes are usually high in calories.
But, drinking protein shakes, has its own benefits and drawbacks.
The question is ‘why do you want to drink protein shakes without working out?’
To be honest, if you are not working out at all, or are very less active, you don’t really need protein shakes. The reason is, you can easily get enough protein from you whole foods.
As you are not working out or don’t have a lifestyle of lifting heavy things, your muscles are not being put to resistance. As a result, their will be not much muscle tears happening. And so, your daily protein requirement will remain low. This can easily be achieved by having protein rich diet.
Can you benefit from protein shakes without working out?
The short answer is yes, you can still benefit from protein shakes without working out. Protein is an essential nutrient that the body needs to function correctly, and protein shakes can help supplement your diet.
If you’re not getting enough protein from your regular diet, drinking a protein shake can help you meet your daily requirements.
Some benefits of drinking protein shakes without working out are-
- Makes you feel satiety. It can kill your hunger and help in less calorie intake and hence, reduce weight.
- Help in completing protein intake for the day, if you fail to take enough protein from your food.
- Help in muscle repair and muscle growth (but limited as you are not working out)
However, keep in mind that protein shakes should not be used as a meal replacement.
While they are a quick and convenient way to increase protein intake, they lack the other essential nutrients that your body needs to function correctly.
It’s essential to maintain a healthy and balanced diet that includes all essential nutrients.
What are the risks of drinking protein shakes without working out?
Risks often happen only to someone who is overusing it or over-consuming it. Here are some risks that you might need to be aware of –
- Drinking protein shakes without working out can lead to weight gain, especially if you’re not burning the extra calories through exercise. Protein shakes are usually high in calories, and if you’re not using those calories to build muscle or repair muscle damage, they can add up quickly.
- Also, excessive protein intake can put a strain on your kidneys and liver. Your body can only process so much protein at a time, and excess protein is excreted in urine, putting a strain on the kidneys. High protein intake over a long time can lead to kidney damage and other health problems.
- Money waste – if you are not working out, drinking protein shakes can put unnecessary weight on your wallet. Unnecessary because it is cheaper and better to get your protein from your food. It is only wise to take it if you are not at all getting protein from your diet.
How much protein do you need?
The amount of protein you need depends on several factors, such as your age, gender, weight, and activity level.
According to the Centers for Disease Control and Prevention (CDC), the recommended daily intake of protein is 0.8 grams per kilogram of body weight for adults.
However, athletes and people who engage in intense physical activity may need more protein to support muscle growth and repair.
For in-depth information, you can follow our article on How Much Protein Powder Should You Take?
Choosing the right protein powder
If you want to drink protein shakes without working out, you can choose among many protein powders brands available.
It is better to go for the reputed brands that go through 3rd party testing. This is because, quality of protein shakes should be the utmost priority, whether you take it without working out or with working out.
Now that you have decided the trustable brands, it will be best to go for the cheaper versions of that particular brand.
This is because, as you will be drinking protein shakes without working out, you won’t be needing the most expensive one that contains only protein and no other macros. You can go for the ones that are cheaper and have little amount of carbohydrates and fats as well.
Are protein shakes suitable for everyone?
While protein shakes are generally safe for most people, some individuals may be allergic to certain types of protein.
Also, excessive protein intake can put a strain on the kidneys and liver, as mentioned earlier. If you have kidney or liver disease, you should speak to your doctor before using protein supplements.
Other side-effects and allergies include acne, throat soreness, gas, bloating etc.
Conclusion
To conclude, yes you can drink protein shakes without working out. Just keep in mind that, it is better to take your protein from your food in such cases.
However, it’s essential to keep in mind the risks associated with excessive protein intake and to maintain a healthy and balanced diet.
If you’re unsure about how much protein you need or which protein supplement to choose, speak to a healthcare professional or a registered dietitian.
FAQs
1) Can protein shakes replace meals?
Yes, it can. But no, protein shakes should not be used as a meal replacement as they lack essential nutrients.
2) Can you lose weight by drinking protein shakes?
Protein shakes can help with weight loss when used as part of a calorie-controlled diet and exercise program.
3) How often should you drink protein shakes?
The frequency of protein shake consumption depends on your protein needs and goals. Consult a healthcare professional or a registered dietitian for personalized recommendations.
