How many calories are in a protein shake? A regular serving of protein powder is 30 grams. One scoop (one serving) of protein powder contains 121 calories in energy.
If your goal is to lose weight, you should aim for protein shakes with calories under 200 grams per serving.
How many calories are in a protein shake depends on the ingredients contained within the powder. If you’re monitoring your calorie intake, it’s important to understand the recommended calorie intake for your fitness goal, whether it be to lose weight or gain muscle mass. The average woman needs about 2,000 calories a day, varying for weight, age, metabolism and physical activity.
If you are mixing your protein powder with milk, you should also be aware of the calories in different types of milk. 1 cup (244 g) of whole milk contains 148 calories, 2% milk contains 124 calories,1% milk has 42 calories and non-fat milk has 83 calories. If you’re trying to lower your calorie intake, you might want to use water as an alternative to milk, so that the calorie count only comes from the protein powder.
Regular exercise and weight training require a higher calorie intake, which you can get from other sources in addition to your protein shake.
Having protein before a workout can help produce more energy for a more effective training session with high levels of branched chain amino acids to help maintain muscle glycogen stores. While, having a protein shake after a workout can benefit muscle growth and recovery with muscles more likely to absorb protein.
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