How to use protein shakesTry making habits of it as this is what most people struggle with.
Let me break it in parts for you.
- Start by doing about 30 grams of protein shake within 30 min of waking up. Achieve this habit.
- Then start by doing an adjustment - 1 g of protein per pound of desired lean body weight/mass. For a 75 kg male with 25% BF is about 56 lean body mass - around 150 g to 175 g with BF% reduction. Don't take all the protein in Shake form. You shouldn't replace your meals with it.
- Try a cycling regiment. Make a regiment where you allow your liver to relax from all the protein. Also try different types that might work best for you. Also consider taking protein with fat or carb, but almost never alone as the energy gain from the protein itself will be used for digestion of the same protein hence a bit defeating the purpose. Just make sure you add a little saturated fat or slow carbs.
A good rule of thumb for daily intake, and a safe range based on the literature, is 0.8–2.5 grams of protein per kilogram of bodyweight. For muscular gain, I suggest you do at least 1.25 grams per pound of current lean bodyweight. This means you subtract your body fat ﬁrst.
An example of this is 100 lbs of lean mass = 125 grams of protein
This last note is a recommendation from my personal notes which at the end was based mostly on the 4-hour body book by Tim Ferriss.