Almost everyone can get enough protein from food. Healthy adults should get about 45 to 56 grams of protein a day.

If you exercise regularly, you may need more calories and protein - from any source.

Jose Antonio, CEO and co-founder of the International Society for Sports Nutrition (ISSN), says protein shakes are primarily for athletes who need nutrition after a workout.

Protein shakes vary in protein content, but all contain some carbohydrates and possibly a little fat. They are available in a variety of flavours in powder form or ready-to-drink packages, such as cans or foil packs.

Protein shakes vary in their protein content. If you're a bodybuilder, you'll turn to a drink with more protein.

If you're an endurance athlete, such as a marathoner, you may prefer a drink with more carbohydrates, Antonio says. But the most important thing is to drink something after your workout.

If your goal is to lose body fat, switch to a protein shake that is high in protein, low in carbohydrates, and contains only a small amount of fat. Chocolate milk is an excellent post-workout recovery drink.

Ready-to-drink protein shakes and high-quality protein powders are a great way to boost your nutritional intake. Many of the protein shakes and protein powders on the market, contain a lot of added sugar or hydrogenated oils. What one has to do at this point is to check the label to know exactly what is in your protein shake.

On days when you can't have a balanced meal or snack, you may want to consider drinking a protein shake - either pre-blended or blended with your favourite smoothie recipe - to boost energy and enhance satiety. That said when you're strapped for time and healthy choices, it's best to think of these as a backup rather than a daily supplement or meal replacement.

People should have a regular serving of protein every three to five hours during the day, whether they've done an hour of strength training or 30 minutes of yoga. But those who are more active and do harder workouts need to consume more protein than the average person.

For example, if your goal is hypertrophy, research shows that more protein is needed for muscle growth and repair after lifting weights. According to a 2017 systematic review in the British Journal of Sports Medicine, which looked at more than 1,800 participants and their strength training goals, the ideal daily protein intake for increasing muscle size is 1.6 grams of protein per kilogram of body weight. Anything above this number did not help build mass or strength.

How many grams of protein per day? For example, if you weigh 135 pounds, you would divide your weight by 2.2 to convert to kilograms. You would then multiply that number by 1.6. The result is that you need to consume 98 grams of protein per day to achieve optimal muscle building.

However, if someone wants to build lean muscle and lose fat, then a caloric deficit with a higher protein intake is ideal, according to Spano. If someone is cutting their calories to lose fat and build lean muscle, they need more protein to reduce muscle breakdown, possibly up to 2.4 grams per kilogram of body weight per day or more.