Many people drink whey to supplement their normal protein intake. Exercising or not, but the vast majority require no extra protein. Most people take more than double the protein their bodies need. A sedentary adult only needs about 0.4 grams of protein per pound of body weight, while an athlete aiming to build muscle mass can safely consume 0.6 to 0.9 grams per pound. That’s 75 grams of protein for a 150-pound individual — 60 for a sedentary adult and 135 for an active, muscle-building adult. Gaining weight Drinking whey protein shakes as dietary supplements are recommended by some physicians to support mass underweight patients. A standard protein shake made with one whey powder scoop and one low-fat milk glass has over 200 calories. That means if you meet your calorie requirements and drink a shake every day, you could earn more than a pound a month. However, if you’re healthy and exercise regularly, the chance of gaining excess weight isn’t as heavy. If you adhere to a regular exercise plan or not, a high-protein diet will increase your risk of certain health conditions. Excess protein intake links to osteoporosis, calcium stones, kidney disease, and cancer. Eating too much protein may also be associated with nutrient deficiencies, as protein supplements and shakes do not offer the same nutrient variety or quality as whole foods. Alternatives shake If you drink protein shakes because your daily diet lacks nutrients, rethink what you consume. Whole foods are almost always superior options because they deliver vitamins, minerals, and defensive substances that can’t mimic supplements. For example, a cup of plain, nonfat Greek yogurt provides only a few more calories than a scoop of whey powder. It also contains vitamins and minerals, such as calcium, that many powders can’t give. Other high-quality, protein-rich sources include eggs, lean white meat, fish, nuts, seeds, beans, and legumes.