Should you drink protein shakes on rest days? (2023)

Should I still drink protein shakes on days I don't workout?

In short, yes. Your muscles need protein even on the days you're not spending time in the gym. Your muscles and other tissues are actively recovering on rest days, and recovery can take up to 24-48 hours. Therefore, it's not likely that your protein needs will decrease on rest days.

Protein supplements — in the form of shakes and bars — are no exception. They work best when used as part of a training program since they fuel your muscles into growth and increase fat burning. The doctors say that incorporating protein supplements in your diet with no workout at all is not recommended.

It is safe to drink protein shakes every day, but be sure to obtain the majority of your protein and other foods from whole food sources. Without whole food sources, you'll be missing out on other valuable nutrients that are vital for health and supporting your workout performance and recovery.

Generally speaking, the recommended amount of protein consumption on rest days is between 0.3 – 0.7 grams per pound of body weight or 15 – 25% of total daily calories.

"Protein has calories, so if you eat a little too much, and don't exercise, it can get stored as fat." ...

Protein powder is safe for most people. If you notice any negative side effects that you think could be associated with it, however, discontinue use and speak with your doctor. Those side effects might include nausea, bloating, cramps, fatigue or a reduced appetite, especially if you're using large doses.

It comes down to hormones and genetics. Chances are, you've probably heard before that every body is different, and on a physiological level, that's really true. For example, some bodies are primed to put on muscle more easily than others.

High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.

If you're of average build and go to the gym regularly, two protein shakes a day is enough to maintain your body mass. But if you're seriously involved in athletic sports, fitness practices and strength exercises, you may need to drink three to four protein shakes daily to sustain your physique and performance.

If you work out regularly and you're trying to build muscle, two protein shakes per day is plenty. And if you're not that active, you likely don't need more than one protein shake per day.

Is it okay to drink whey protein without working out?

There are no contraindications for those who wish to consume Whey Protein even if not going to the gym or having an active life.

To be clear, there is no hard-and-fast rule about drinking protein shakes, and having too many of them in one day likely won't have any long-term detrimental effects. For most people, anywhere from one to three protein shakes per day should be plenty to help them meet their nutritional needs.

Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.

When lean bulking, you need to eat 20% more than your maintenance intake on rest days. So if you have a rest-day maintenance intake of 2244 calories, you need to eat 2693 calories to bulk up.

Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits. For example, eating or drinking products that are high in protein may help you lower body fat, keep lean muscle, feel full and lose weight.

A high enough level of protein in your diet boosts your metabolism (the rate at which your body uses calories). This means you burn more calories a day -- even at rest -- than you would on a lower-protein diet.

Symptoms associated with too much protein include: intestinal discomfort and indigestion. dehydration. unexplained exhaustion.

No, it does not take 3 years to digest 1 scoop of protein powder. The protein digestion process for liquid protein takes approximately one and a half hours, at which time, our bodies can absorb up to 10 grams of protein, such as whey protein.

An average whey protein shake contains around 110 calories. If you take whey protein out of your diet, this will mean you're actually consuming fewer calories each day, so your weight gain will either slow down or stop.

Do you lose muscle mass if you stop taking protein?

Both maintaining muscle and building new muscle mass depends on the protein content of your diet and your resistance training workouts. A lack of either one, especially if it continues over time, can result in loss of muscle mass.

Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.

To Grow Muscle, Eat More Protein

Strength training breaks down your muscles, and protein builds them back up. The more difficult your lifting workouts are, the more important muscle-building foods become when weighing protein intake to solidify recovery, Fitzgerald explains.

A loaded barbell isn't the only path to building muscle. According to a new study published in the Journal of Strength & Conditioning Research, you don't have to lift super heavy in order to boost strength and gain muscle. As long as you go to failure, it doesn't matter how much weight you lift.

Potential digestive issues

Protein powders are generally recognized as safe, although you may experience digestive side effects if you consume large amounts of protein powder. If you're lactose intolerant or otherwise sensitive to lactose, dairy-based protein powder may lead to stomach upset, bloating, and gas.

Protein powder cons

Too much protein – starting at about 35% of daily calories – can lead to health issues such as nausea, cramps, fatigue, headaches and bloating.

Premier Protein Lawsuit. Premier Protein Shakes were recalled nationwide due to a risk of food poisoning infections with dangerous Cronobacter bacteria.

Generally, skipping protein intake for 24 hours will lead to some muscle loss, but this amount can vary depending on the individual. Without adequate protein intake, the body will break down and use protein stored in the muscle tissue to fuel activity, leading to some muscle loss.

Specifically, rest is essential for muscle growth. Exercise creates microscopic tears in your muscle tissue. But during rest, cells called fibroblasts repair it. This helps the tissue heal and grow, resulting in stronger muscles.

Having a protein shake for breakfast isn't harmful to your health in anyway regardless of your goal being to gain muscle or lose weight. It is much better than skipping breakfast overall or reaching for a pastry or something unhealthy on the go.

Do you lose muscle on rest days?

Some research suggests that you can start to lose muscle in as quickly as one week of inactivity - as much as 2 pounds if you are fully immobilized (3). And another study suggests your muscle size can decrease by about 11% after ten days without exercise, even when you aren't bed ridden (4).

“Taking one or two days off can help you recover more and make more progress,” Olenick said. “We make our gains while training, but we need rest and recovery for our body to heal from that training and [to] make adaptations.”

As long as you're not pushing yourself too hard or getting obsessive about it, working out every day is fine. Make sure it's something you enjoy without being too strict with yourself, especially during times of illness or injury.