Protein is an important nutrient for building muscle mass and strength. Many athletes and bodybuilders add protein supplements like protein powders or pre-made smoothies to help them meet their higher protein needs.
Muscle Blaster smoothies are a popular high protein drink marketed to people looking to build lean muscle. But how much protein is actually in one of these protein-packed beverages?
What is a Muscle Blaster Smoothie?
Muscle Blaster smoothies are pre-made drinks designed to provide protein, carbohydrates, vitamins, and minerals in one easy-to-consume beverage. They come in a variety of flavors like chocolate, vanilla, strawberry, and cookies & cream.
Muscle Blaster smoothies are made with a blend of proteins like whey protein concentrate, milk protein isolate, micellar casein, and egg white protein. They contain both fast-digesting and slow-digesting proteins to provide both immediate and extended release of amino acids.
In addition to 20-40 grams of high quality protein, Muscle Blaster smoothies provide nutrients like creatine, glutamine, branched-chain amino acids, vitamins, and minerals. They also contain carbohydrates for energy.
Muscle Blaster smoothies are designed to be consumed before or after workouts to support muscle growth and recovery. They can also be used as a meal replacement or protein-boosted snack.
Muscle Blaster Nutrition Facts
The amount of protein in a Muscle Blaster smoothie depends on the specific flavor and size.
Here are the nutrition facts for some popular Muscle Blaster smoothies:
Chocolate Muscle Blaster
Serving size: 14 fl oz (414ml)
| Calories | 280 |
|---|---|
| Total Fat | 5g |
| Sodium | 180mg |
| Potassium | 320mg |
| Total Carbs | 33g |
| Dietary Fiber | 4g |
| Sugars | 5g |
| Protein | 32g |
Strawberry Muscle Blaster
Serving size: 14 fl oz (414ml)
| Calories | 260 |
|---|---|
| Total Fat | 3.5g |
| Sodium | 180mg |
| Potassium | 350mg |
| Total Carbs | 29g |
| Dietary Fiber | 4g |
| Sugars | 6g |
| Protein | 32g |
Vanilla Muscle Blaster
Serving size: 14 fl oz (414ml)
| Calories | 260 |
|---|---|
| Total Fat | 4g |
| Sodium | 170mg |
| Potassium | 350mg |
| Total Carbs | 29g |
| Dietary Fiber | 4g |
| Sugars | 5g |
| Protein | 32g |
As you can see, a 14 ounce Muscle Blaster smoothie contains around 32 grams of protein per serving, regardless of the flavor.
Benefits of Consuming 32 Grams of Protein
Consuming a smoothie with 32 grams of high quality protein like a Muscle Blaster has several benefits:
Promotes Muscle Growth
Protein provides the amino acids that are the building blocks for new muscle tissue. Consuming enough protein, along with strength training, gives your body the raw materials it needs to build muscle.
According to research, consuming 25-35 grams of protein per meal can provide an optimal amount for stimulating muscle protein synthesis.
Speeds Post-Workout Recovery
Getting adequate protein after a tough workout helps repair damaged muscle fibers and replace depleted energy stores. Protein helps rebuild muscle tissue and restore glycogen levels.
Consuming a fast-digesting protein source like whey protein right after training can accelerate delivery of amino acids to your muscles when they need it most.
Increases Strength
Higher protein intakes are linked to greater increases in muscle strength during resistance training programs. Protein supports your muscles and allows them to get bigger and stronger over time.
One study found that consuming around 35 grams of protein from whey supplements during resistance training led to greater increases in strength over 10 weeks compared to taking a lower dose of protein.
Boosts Weight Loss
Protein is among the most filling nutrients. High protein diets provide satiety and may promote weight loss.
One study found that participants who consumed a high protein meal containing 30 grams of protein felt fuller and ate fewer calories later in the day than those who ate a lower protein meal.
Supports Overall Health
Protein is also vital for supporting many processes in the body beyond building and maintaining muscle mass. Proteins play a role in immune function, neurotransmitter synthesis, and nutrient transportation.
Getting adequate amounts of protein on a daily basis is important for maintaining overall health and preventing deficiency.
How Much Protein Does the Average Person Need?
How much protein you need each day depends on many factors including age, sex, activity levels, health status, and body composition goals.
The recommended dietary allowance (RDA) for protein is:
- 56 grams per day for the average sedentary man.
- 46 grams per day for the average sedentary woman.
However, active individuals and athletes may need more than the RDA – generally 1.2 to 2.0 grams of protein per kilogram of body weight. This equates to:
- 54-91 g/day for a 150 lb person
- 68-114 g/day for a 190 lb person
A good general recommendation for active people looking to build muscle is to consume around 25-35 grams of high-quality protein 3-4 times spread throughout the day.
This is why a protein shake with 32 grams like a Muscle Blaster can be a convenient way to meet higher protein needs – especially right after exercise.
Should You Drink a Muscle Blaster Smoothie Every Day?
Muscle Blaster smoothies can be a healthy option as part of an overall high protein diet. However, some people have questions around consuming them daily.
Here are some things to consider:
Benefits of Daily Use
- Provides a consistent daily dose of protein to support muscle growth.
- Easy, nutritious option if you don’t have time to prepare a protein-rich meal.
- Allows you to consistently meet high protein intake goals.
Downsides of Daily Use
- Can get expensive if used as a daily meal replacement.
- High protein diets may be risky for those with kidney disease or bowel disorders.
- Some prefer getting their protein from whole food sources like meat, dairy, etc.
Who May Benefit from Daily Use
- Those trying to gain muscle – extra protein supports muscle protein synthesis.
- Athletes needing extra protein to recover from intense training.
- Older adults who struggle to meet protein needs.
- People who prefer a liquid meal when they lack appetite or struggle to prepare solid foods.
As with any supplement, it’s a good idea to discuss daily use of a protein smoothie with your healthcare provider to see if it aligns with your individual nutritional needs and goals.
Potential Side Effects of Too Much Protein
Protein is an essential part of any diet, but it is possible to get too much. Consuming excessive protein long-term may potentially lead to side effects.
Possible side effects of consistently consuming more protein than your body needs may include:
- Weight gain – excess calories from protein can contribute to fat gain.
- Intestinal discomfort like diarrhea – high protein loads can exceed digestive capacity.
- Dehydration – metabolizing protein increases fluid needs.
- Kidney problems – forcing kidneys to constantly filter large protein loads may reduce function over time in those with existing kidney disease.
However, these side effects are mainly a concern with excessive long-term protein intakes of more than 35% of total daily calories or more than 2-3 grams per kg of body weight per day.
For most active individuals without kidney disease, a protein shake containing around 30-40 grams of protein split into several servings throughout the day is not problematic.
High Protein Diet Tips
Here are some tips for getting the benefits of higher protein without going overboard:
- Avoid mass gainers or shakes with more than 40g protein per serving.
- Focus on lean proteins like chicken, fish, egg whites, protein powder rather than high-fat proteins.
- Divide daily protein intake over 3-4 meals rather than one huge serving.
- Pair protein with non-starchy veggies and healthy fats.
- Stay well hydrated by drinking plenty of water throughout the day.
- Moderate other high protein foods if you drink a protein smoothie.
The Bottom Line
Muscle Blaster smoothies contain around 32 grams of high quality protein per 14 ounce serving. Consuming this after a workout can help promote muscle growth, speed recovery, and increase strength.
Enjoying a Muscle Blaster or similar protein-rich smoothie daily can be healthy for very active people and athletes trying to meet higher protein needs. However, it’s important not to consistently exceed protein requirements to avoid potential side effects.
For most individuals focused on building muscle with exercise, consuming 25-35 grams of protein up to 3-4 times a day from a combination of shakes and solid foods is a safe and effective strategy.
