Protein shakes are hailed by people in the fitness world, and everyone keeps debating the best time to have them; before or after a workout.
But what happens when you are not working out at all? Can you drink protein shakes?
Protein shakes are made with protein powder, so to answer this question, we need to first see whether protein powders can be consumed by people who are not working out or who live a sedentary life, but also how much protein an average person needs daily.
So, let’s have a look at whether or not you can drink protein shakes when you are not working out!
What Is The Recommended Protein Intake?
An average person needs around 80g of protein per day when leading a sedentary life, whereas athletes and people who work out with the intention of building muscle need around 1.8-2g per kg of body weight or 1g of protein per pound of bodyweight.
This means that if you are leading an active life e.g. you are a teacher working 8 hours a day, mostly standing and walking, and then hit the gym 5-6 times a week, then your protein intake should be high.
The same goes for an athlete or bodybuilder looking to build lean mass or go on a mini-cut.
Protein In Protein Shake Vs. Natural Foods
A typical protein drink contains approximately 30g of protein, which is around a third of what a 150-pound individual on a high-protein diet requires every day.
However, those 30 grams are easily obtained through regular foods. According to the USDA, 3.5 oz of chicken breast contains that amount of protein in only 165 calories.
Moreover, a chicken breast will almost certainly make you feel fuller than a protein shake would.
Whole foods, like grains and veggies, are also a greater source of dietary fiber, which is also an extremely satiating source that slows digestion and therefore can help with the delayed release of the hunger hormone, ghrelin.
Protein shakes typically benefit just a small percentage of people, including athletes, the elderly, and those suffering from diseases. Individuals who train 5-6 days a week usually need the biggest amounts of protein.
That is because protein will help with their muscle repair and recovery, and it may be difficult for them to get it all through a healthy diet (there’s only so much chicken you can eat!).
Moreover, the elderly and those who are ill sometimes have significantly reduced food cravings, but possibly higher protein needs due to sickness.
This condition leads to an increased need for protein that will help keep their muscles strong and functional for their daily activities.
Therefore, they are another group that can benefit from the consumption of protein shakes.
Given the liquid form and the high amount of protein found in them, they are way easier consumed by someone who is not hungry or can’t chew their food.
Protein Powder
Protein powders come in many different flavors and packages, and they can be used to make protein shakes or even as an ingredient for protein pancakes.
They are extremely versatile products that can be produced from different sources. The most popular types of protein are whey protein, soy, pea, and beef.
They all have a distinct taste and texture, so we are not going to recommend a top one.
What is more, they all have more or less the same amount of protein, with an average of 20g per 30g of powder.
While protein powder on its own is not some miracle ingredient that will make your protein shakes weight-loss potions, it can help you consume the necessary amount of protein to keep your muscles strong.
Moreover, as protein is the most satiating of all three macronutrients – protein, carbohydrates, and fat – if you are on a weight loss journey it can certainly help you feel full for longer and perhaps skip a few extra calories of intake.
So, Can I Drink Protein Shakes Without Working Out?
Yes, you can certainly drink protein shakes without working out.
If you are feeling sick or cannot eat due to illness, protein shakes can supplement your daily needs and help you consume the necessary amount of protein your body needs.
If you simply prefer liquid food or find that you cannot eat all your calories and that your meals are low in protein, adding a protein shake to your day will do the work.
This is particularly true for vegetarians and vegans whose diets do not contain many whole foods that are high in protein.
Finally, if you simply like the taste of cookies and cream protein powder and prefer drinking a protein shake with that instead of indulging in a high-calorie Starbucks chocolate, then, by all means, go ahead.
It will not only benefit you and your health but also make you feel fuller in the very moment you are enjoying your shake.
Is It Safe To Have Protein Shakes If I’m Not Working Out?
Consuming protein shakes without hitting the gym is totally fine for you and 100% safe.
In fact, as we mentioned earlier, beneficial too if you require that boost in your protein intake or are on a weight-loss journey.
People who consume excessive amounts of protein are not in danger, but it is best for those who wish to consume lots of protein powder daily to exercise.
Protein has calories too – 4 calories per gram to be precise – so if you eat normally and over consume protein shakes you are probably pushing yourself into a caloric surplus.
Eating more calories that your body needs will, of course, have an impact on your weight.
So, if you wish to drink more protein shakes and go over your calories, you should probably find a way to ‘burn’ them by working out.
The Bottom Line
It is 100% safe to drink protein shakes when you are not working out, but you should make the amount of protein shakes you are drinking meet your goals.
So, you should consult with a dietician to figure out what the best diet plan is for you and drink that protein shake a day to keep the doctor away!
