The non-profit medical organization Mayo Clinic (USA) recommends that to have enough protein, a normal person should consume about 0.8 grams of protein/kg of body weight. For those who exercise, they need from 1 to 1.5 grams/kg of body weight, according to the health website Medical News Today (UK).
Drinking protein shakes on an empty stomach is completely safe.
In addition to natural protein-rich foods such as lean meat, eggs, and beans, many people also use protein-supplemented milk. People who often wake up early to exercise or feel hungry before meals will choose to drink protein milk even if they are hungry.
Experts say it's perfectly safe to drink protein shakes on an empty stomach. In some cases, it's even a good idea.
For gym goers, consuming protein right after a workout can help muscles grow more effectively. However, that alone is not enough and protein needs to be supplemented in many other meals during the day.
Research in the journal Nutrients shows that men who work out will gain more muscle if they consume 25 grams of protein before bed or after waking up in the morning. Therefore, drinking protein milk in the morning on an empty stomach will be beneficial for muscle gain.
Although drinking protein milk helps gain muscle and lose weight, you should not drink too much because it can cause bloating.
Drinking protein shakes on an empty stomach at other times of the day is also completely normal. However, one thing people need to keep in mind is that they should not drink while working out at the gym. Because when working out, the body will divert blood to the muscles. Less blood will flow to the stomach and therefore will affect digestion, easily causing a heavy stomach. The feeling of a heavy stomach will then affect exercise performance.
These things are not only true for gym workouts but also apply to many other sports. Protein supplements are often used by gym goers, but normal people still drink them in moderation. They can add them to smoothies or drink them to control hunger. Protein helps you feel full for a long time, so it will reduce cravings and support weight loss very well.
Although drinking protein milk helps build muscle and lose weight, you should not drink too much because it can cause bloating. In addition, many types of protein milk are sugary, so the calorie content will be higher. Therefore, experts recommend prioritizing the unsweetened type, according to Medical News Today.
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