Protein shakes are great supplements to meet the daily protein requirements of your body. It can be consumed by anyone who has protein deficiency or a low-protein diet. It is mostly popular among gym goers and weightlifters as it boosts the protein level and helps in accelerating muscle pump.
Due to protein powder being popular among weightlifters and gym goers, it gave rise to many protein powder brands like Bodylogix, Genuine Muscle, BodyTech, etc. Each of these brands delivers protein powders with a variety of flavors, calories, and mixing options.
Protein shakes come in many variations of flavors, nutrients, and calorie levels for different needs. But could Protein shakes be high-calorie? The answer is yes. Protein shake calories can range from 100 to 700 calories per serving based on ingredients, powder type, liquid, etc.
High-calorie protein shakes can add to your weight if taken daily. It can hamper your weight loss journey as well. So, the calorie level you choose in a protein shake varies on your health and lifestyle goals. This article is a full guide on how many calories a protein shake has and what your options are in the market.
How Many Calories Are In A Protein Shake?
Our body doesn’t need protein alone. Calories are important too for energy and growth. A protein shake can be a healthy calorie source if the brand and base liquid is chosen wisely. Protein shakes calories depend on which protein powder you use in what amount.
Usually, one serving of protein powder contains 100-150 calories. Here on, the protein shakes calories stay the same or increase based on the beverage you mix protein powder with ( Ascent protein powder ), like water, whole milk, vegan milk substitutes, fresh fruit juices, etc.
So we can say that protein shake calorie content varies from person to person according to their nutritional requirements and fitness objective.
We suggest you always read the labels and descriptions behind any protein powder brand, for example, alpha fuel X. And don’t worry; Calories don’t translate to Unhealthy. When consumed right up to daily requirements, calories provide energy and aid in muscle recovery for weightlifters.
Factors Determine Calories In A Protein Shake
As stated before, Protein Shakes do not have a fixed calorie level. There are three factors that decide the number of calories in your daily protein shake serving.
Remember, calories are essential, but for healthy well-being, you must make sure you aren’t consuming calories in excess to burning calories. It’s vital to know how much your protein shake is rich in calories so that you don’t stock up on mindless calories without realization.
1. Protein Powder You Use
Protein Powder is the main ingredient of any protein shake. The market is swarming with so many brands ( Nature Bounty, Allmax Isoflex ) and variations of Protein Powders. There are even non-lactose, vegan, low-fat, and many more protein powders to choose from. The best protein powder only exists individually according to diet, lifestyle, health, and preference.
However, these are ideal properties you must look for:
- At least 20g protein per 30g powder
- Less than 2g fats per 30g powder
- Less than 5g carbs per 30g powder
- Natural sweeteners only or 0 % sugar
- Zero artificial colors
With this nutritional profile, your one scoop(30g) of protein powder will have 120 calories before mixing with any liquid.
2. Type of Liquid
The prime game changer is the liquid type of your protein shake. Protein powder can be mixed with different kinds of liquids containing uneven amounts of calories, including water, orange juice, almond milk, skim milk, and whole milk.
Water-based protein shakes are ideal for weight watchers who don’t wish to add their calorie count beyond a limit. Low-fat milk is also good for people who wish for a milky texture in their shakes.
Almond milk is great for vegan lifestyle followers. Orange juice adds a fresh spin to your protein intake. At last whole milk is suitable for people who wish to gain mass.
The calorie table is mentioned below
| Liquid Type (Per Cup) | Calorie Count |
| Water | 0 |
| Orange Juice | 110 |
| Almond Milk | 61 |
| Low Fat Milk(1 %) | 110 |
| Skim Milk | 80 |
| Whole Milk | 150 |
Now you can choose your base liquid and mix it up well with your favorite protein powder.
3. Ingredients Added in Protein Shake
Besides protein powder and base liquid, some extra add-ons are mixed to make the protein shake more tasty, healthy, and nutritious. These ingredients also affect the calorie content of protein shakes. The most common additives to protein shakes are- frozen cauliflowers, bananas, strawberries, chia seeds, oats, peanut butter, etc.
The veggies and fruits are low in calories and make the shake loaded with vitamins. Peanut butter and bananas enhance the taste of the protein shake but bulk up calories. I tbsp of peanut butter has 90 calories alone.
How Many Calories Does Your Body Require In A Day?
What calories your body requires in a day? Or what is the required count of calories that any person should consume in a day, depending on the kind of physical activities he/she does during the day.
If you are an athlete, you will require a very healthy amount of calories as regarding your job, your body will need to acquire energy from what amount of calories you consume in a day, but on the other hand, if you are someone who has a typical 9 to 5 job and no extra physical exercise routine a decently low-calorie intake will do the job.
According to studies, if you are a normal healthy male and wish to maintain your weight as it is, you should look somewhere between 2300 to 2500 calories a day; similarly, an 1800-2000 calorie count should be maintained by a healthy woman who wishes to keep their weight intact. But as mentioned earlier, it changes from situation and person to person.
To find your calorie count, you can simply calculate it from an online calculator. Mention your goal, weight, height, age, gender, and kind of physical activity you do in a day, and Tada! You have your own personalized calorie macros.
Calorie-Rich Ingredients To Add In A Protein Shake
Wondering why to add more calories to the protein shake. This is because some situations demand high-calorie protein shakes. High-calorie protein shakes contain >= 300 calories per serving. It is ideal for three types of people:
- People have an objective to gain mass and build bulky muscles for competition
- Underweight and skinny people who need more calories for an extra energy boost and weight gain
- People who have undergone any surgery which restricts them to a liquid diet
Some calorie-rich ingredients to add to a protein shake are bananas, peanut butter, and rolled oats. They are very yummy as well as healthy. You can easily blend them into smoothies and make a calorie-rich protein shake.
Conclusion
We all are well-educated about the relationship between protein shakes and calories. Calories are a part of our diet and are responsible for feeling energized throughout the day. It’s important to maintain your daily calorie intake and burn any extra calories. Protein shakes are healthy nutritional drinks to add to your meal routine.
They are low in carbs and make you feel full without loading your body with calories. That said, the calorie content of a protein shake depends on your protein powder brand, base liquid, and add-ons. Focus on your health goals and choose your preferred and necessary ingredients for a perfect protein shake recipe. Stay Active and Live Happily.
