Protein shakes offer a simple way to boost protein intake, but not everyone needs to include them in their diets. Dietitians explain.

Learn the benefits of protein shakes, how much protein you need each day, and tips on selecting the right protein shake for your fitness goals.

Gans agrees that “a good starting place is the Recommended Dietary Allowance (RDA) for protein—0.8 grams per kilogram of body weight for a sedentary adult; however, this number will increase up to 2.0 grams/kg for an athlete.” Most older adults could benefit from a minimum of 1.0-1.2 g/kg, Gans notes.

If you’ve ever wondered how to make a protein shake, you might think the back of your tub has the answer for you: Simply scoop out some protein powder, add water, give the mixture a good shake, and there you have it.