The ideal size of your protein shake depends on your protein powder scoop size and your fitness goals, particularly if it's a post-workout shake.
Understanding Protein Shake Size
Generally, a good protein shake starts with around 200ml of liquid and one to two scoops of protein powder. The exact amount of protein powder depends on the gram size of your scoop and your individual protein needs.
Post-Workout Protein Shake Size
- Protein Content: For post-workout shakes, aim for at least 20 grams of protein to support muscle repair and growth, as mentioned in our reference.
Steps to make an ideal protein shake:
- Start with 200ml of Liquid: This is the base of your shake and can be water or milk.
- Add Protein Powder: Use one or two scoops of protein powder, based on the scoop size.
- Adjust for your needs: Ensure the total protein amount will meet your goal, especially if it is for post-workout where you should aim for 20 grams of protein minimum.
Here is a table summarizing the general guidelines:
| Component | Amount | Notes |
|---|---|---|
| Liquid | 200ml | Use water or milk |
| Protein Powder | 1 to 2 scoops | Amount depends on the gram size of your scoop and how much protein you are trying to consume. |
| Protein Goal | 20g minimum (post-workout) | Aim for at least 20g of protein post-workout for optimal muscle recovery. Adjust if required for non-workout shakes |
Therefore, start with the base of 200ml of liquid and between one and two scoops of protein powder, adjusting the amount to meet your protein goals, ensuring you're getting at least 20g for a post-workout shake.
