Can I Drink Protein Shakes Without Working Out?

An Indian man in gym attire, wearing a t-shirt and shorts, drinking a protein shake against a royal blue background in an Indian gym setting.

Life is hectic. Balancing work, family, and endless to-dos makes hitting the gym tough. But as you scroll past online posts of people gaining weight, you may wonder, "Can't I just drink protein shakes to build muscle?" Well, it's not that easy.

So, we looked into it: Do protein shakes work alone, or do they need exercise?

Table of Contents

  1. What Does Protein Do To Your Body?
  2. Can I Have Protein Shakes Without Work Out?
  3. Protein Shakes Can Be Helpful: Here’s How
  4. Conclusion
  5. Frequently Asked Questions

What Does Protein Do To Your Body?

Protein is the building block of our bodies, crucial for everything from muscle repair to keeping you feeling full. But here's the thing: your body only needs so much protein each day. The recommended daily protein intake varies depending on your activity level, but for most adults, it's around 0.8 grams per kilogram of body weight. So, if you are a relatively inactive person, chances are you are already getting enough protein from your regular meals.

Now, where protein shakes come in is when you struggle to meet that daily target through food alone. They are a convenient way to increase your protein intake, especially if you are vegetarian or vegan. Plus, they come in a variety of flavours – who can resist a delicious chocolate protein shake?

Can I Have Protein Shakes Without Work Out?

Protein shakes are a convenient way to boost your protein intake. They are most effective when combined with exercise. However, if intense exercise isn't your primary goal, protein shakes are not your only option. Meal replacement shake rich in protein can be a balanced way to ensure you are getting enough protein throughout the day, even without a strenuous workout routine.

Remember, protein is still essential for overall health and maintaining muscle mass. But be careful of additives. Some ready-to-drink shakes can be loaded with hidden artificial sweeteners that might not align with your health goals. It's important to be mindful of the ingredients when choosing a shake.

Protein Shakes Can Be Helpful: Here’s How

Protein Shakes can be a valuable tool but use them strategically. Here are some tips to get the most out of them: 

  • Focus on whole foods first. Aim to get your protein from lean meats, fish, eggs, beans, lentils and dairy products. These come packed with other vital nutrients your body needs for overall health.
  • Use protein shakes as a supplement. If you find yourself constantly falling short of your protein goals, a protein shake can be a great way to bridge the gap.
  • Choose healthy protein shakes. Look for shakes with minimal added sugar and the least number of artificial ingredients. Check the label and aim for around 20-30 grams of protein per serving.  We do have a fantastic range of delicious and healthy meal replacement shakes. These can be a great option if you are short on time and need a quick, nutritious drink to keep you feeling full and energised throughout the day!
  • Pair it with exercise. Now, this is where the magic happens! Combine your protein shake with a good workout routine, and you will be well on your way to building muscle and improving your overall fitness.
  • Listen to your body. Pay attention to how you feel after consuming protein shakes. If you experience any discomfort like bloating or digestive issues, it might be a sign to adjust your intake or choose a different brand.


Protein shakes can be a convenient and nutritious addition to your diet but are not a shortcut to building muscles. Focus on a balanced approach: prioritise whole foods, find a workout routine you enjoy and consider protein shakes as a strategic tool to bridge any protein gaps. Explore delicious and convenient ways to boost your daily protein intake or find healthy meal replacements for busy days. Head over to our shop page to discover our range of nutrition drinks

Frequently Asked Questions

1. Are protein shakes safe for everyone?

For most healthy individuals, protein shakes are safe. However, if you have pre-existing kidney problems, it's best to consult your doctor before significantly increasing your protein intake.

2. Can I lose weight with protein shakes?

Protein shakes can help you feel fuller for longer, which could aid weight loss efforts. However, it's crucial to maintain a calorie deficit for weight loss. Consider portion control and consult a registered dietitian for personalised guidance.

3. How many protein shakes can I have per day?

The ideal number depends on your activity level and overall protein needs. Typically, a man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams but consulting a nutritionist can help you determine the optimal amount for your goals.

4. What are some good alternatives to protein shakes?

Alongside the whole foods, consider incorporating our protein shakes for a convenient and effective way to meet your daily protein needs. With our shakes, you can easily boost your protein intake, whether you're on the go or need a quick post-workout refuel. They're a delicious and versatile addition to any balanced diet.

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