Calories in Protein Shake
A protein shake is a dietary supplement typically made from protein powder mixed with water, milk, or a milk alternative. It is high in protein and often used to support muscle recovery and growth after exercise.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 ml (105g) | 100 ml (105g) | 99 | 17.4g | 9.3g | 0.1g |
| 100 g | 100 g | 95 | 16.6g | 8.8g | 0.1g |
| 1 serving (286 g) | 1 serving (286 g) | 270 | 47.5g | 25.3g | 0.4g |
| 1 fl oz (34g) | 1 fl oz (34g) | 32 | 5.7g | 3g | 0g |
Health Benefits
Supports muscle protein synthesis and tissue repair.
Helps with weight management by increasing satiety and reducing hunger.
Provides a convenient source of high-quality protein for busy individuals.
Nutrition Tips
- Choose whey isolate for lower carbs and fats compared to concentrate.
- Mix with water instead of milk to keep the calorie count low.
- Check labels for added sugars or high-calorie artificial sweeteners.
- Consume within 30-60 minutes post-workout for optimal muscle recovery.
- Use a shaker bottle with a whisk ball to ensure a smooth, clump-free texture.
GAYA Tracking Tip
When logging your protein shake, specify if it was made with water, milk, or a milk alternative, as this significantly changes the calorie and fat content.
Frequently Asked Questions
Can protein shakes replace meals?+
While high in protein, they lack the full spectrum of vitamins and minerals found in whole foods; use them as supplements, not total meal replacements.
Is it better to drink it before or after a workout?+
Post-workout is ideal for muscle repair, but total daily protein intake is the most important factor for muscle growth.
Do protein shakes cause weight gain?+
Only if they lead to a calorie surplus; they can actually aid weight loss by keeping you full longer.
Related Foods
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