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Eating 100 grams of protein per day may help some people meet their health goals, such as improving their body composition and gaining muscle mass.

But extra protein—sure. And that’s how we end up in a world of protein mania. The protein shake has given way to protein coffees and protein matchas and protein energy drinks and protein sodas.

While simply increasing protein intake has not been shown to build muscle, it may help increase muscle strength when combined with a program of regular muscle-building exercise.

For example, while the average intake of total protein foods is at or above recommendations, the average seafood intake is below recommendations. Intake of legumes is also low.

Luckily, the best protein shakes make it easy to boost your protein intake without demanding a ton of your precious time.

"Dietary protein intake is widely recognized as fundamental to maximizing muscle hypertrophy and strength with resistance training in strength and/or power-based athletes," the study authors say.