Finding the Sweet Spot: The Truth About How Many Protein Shakes a Day You Need (2023)

Adding protein shakes to your diet is a popular way to increase protein intake. However, with numerous types of protein powders available in the market and even a bigger number of opinions on how many protein shakes a day should be consumed, it can be challenging to make the right decision. This article provides information to help determine the optimal number of protein shakes needed for your fitness goals and health.

There is no straightforward answer on how many protein shakes a day to consume because it depends on such factors as body weight, activities, and protein intake from other sources. While an average person can benefit from 1-2 shakes per day, experienced athletes may require more. Thus, fitness goals and training schedules must be considered to determine protein intake.

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Benefits of Whey Protein and Other Shakes

When it comes to protein shakes, the options are endless! From whey to casein, soy to pea, and even hemp, each type has its unique perks. So, what are the general benefits of these delicious drinks? Let's take a look!

Increased Muscle Mass

If you're looking to build some serious muscle, whey protein is your new best friend! This powerful protein is loaded with essential amino acids that your muscles need to grow and repair. By sipping on whey protein shakes after your workouts, you can speed up muscle recovery and kickstart new muscle growth. Whey protein is one of the most complete sources of protein available.

Promotes Weight Loss and Maintenance

Whey protein and other protein shakes are particularly effective aid for weight loss and maintenance. Whey helps to reduce appetite and increase feelings of fullness and satisfaction, making it easier to stick to a healthy eating plan. By replacing high-calorie snacks or meals with whey or other protein shakes, you can better manage your calorie intake and achieve your weight loss goals.

Boost Strength and Athletic Performance

Protein shakes don't just help to increase muscle mass - they can also give your strength and athleticism a serious boost! That's because protein is essential for building new muscle tissue, as well as repairing and maintaining existing muscle. By fueling your body with the protein it needs, you can enhance your strength and performance during workouts and other physical activities. Moreover, studies have shown that whey protein can help increase muscle size and strength more effectively than other types of protein supplements.

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Quicker Recovery and Soothing Muscle Soreness

One of the great perks of protein shakes is their ability to speed up recovery. More so, studies show that whey protein is considered vital for muscle growth and repair, especially when compared to soy and casein protein, its high-level of branched-chain amino acids (BCAAs) also makes it a popular choice for muscle recovery post-workout.

While scientific evidence on whether protein supplements can reduce lingering soreness is inconsistent, studies have demonstrated their benefits for post-exercise muscle anabolism, which may facilitate the recovery of muscle function and performance and reduce muscle soreness and damage, particularly in situations where you are not consuming enough protein or are in a caloric deficit.

Convenient and Easy to Digest

Protein shakes are not only a convenient option for people with busy lifestyles, but they're also easy to digest. If you're someone who struggles to digest whole foods, protein shakes can be a great alternative as they are typically easier to absorb. Plus, they're a quick and effective way to supplement your diet and improve your health and fitness. So, whether you're on the go or simply looking for a hassle-free option, protein shakes are a fantastic choice.

How Many Protein Shakes Can You Consume Per Day?

While protein shakes can be a convenient and effective way to supplement your diet, it's important to understand the appropriate amount to consume per day that will suit your fitness goal without causing any negative side effects. So, even such a simple question like is it bad to drink 2 protein shakes a day or is two protein shakes a day too much cannot get a straightforward answer. The amount of protein shakes you can consume per day depends on a few different factors:

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Your Daily Protein Requirements

The amount of protein shakes you consume per day depends on your daily protein requirements. The recommended daily intake of protein varies depending on your age, body weight, sex, and activity level. As a general guideline by experts, healthy individuals meaning ordinary people who don't visit the gym at all, need about 0.8 grams (0.00177 pounds) of protein per pound of body weight. While athletes need to consume about 1.4-2.0 g per kilogram (0.0068-0.0097 pounds per pound) of their weight according to their goal.

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Your Overall Diet

Another factor to consider is your overall diet. If you're consuming enough protein from other sources such as meat, fish, eggs, and dairy products, you may not need to supplement your diet with protein shakes as frequently. However, if you're following a vegetarian or vegan diet, or if you have difficulty consuming enough protein from whole foods, protein shakes can be a convenient and effective way to meet your daily protein requirements.

Your Goals

Thinking of how often should you drink a protein shake? The answer to this question lies in your goal. For example, if your goal is to build muscle mass, you may need to consume more protein to support muscle growth and repair. In this case, you may benefit from consuming multiple protein shakes a day. On the other hand, if you intend to lose weight, you may need to consume fewer protein shakes to avoid calorie surplus. Most experts recommend taking protein shake twice a day and limiting it to 3 per day to leave enough variety of protein foods in your diet. Some suggest splitting your protein intake into four doses per day without exceeding the daily recommended volume of protein powder.

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How Many Protein Shakes a Day to Lose Weight?

Protein shakes can be beneficial during weight loss, as reducing calorie intake is important and a high protein diet is recommended. Protein shakes are often low in calories and high in protein, making them a convenient and effective way to increase protein intake while reducing overall calorie intake. So If you're looking to shed some pounds, you may have considered adding protein shakes to your diet but how many should you have each day to maximize weight loss? Well, there is no direct answer to this but we will have got you covered with some advice.

Can you drink more than one protein shake a day to lose weight? We recommend that you should start with one protein shake a day and evaluate the impact on nutrient balance, calorie intake, comfort, and appetite. If you decide that more shakes fit well into your diet, go for it.While protein shakes won't magically make you lose weight, they can be a helpful addition to your overall plan.

A study shows that women who followed a high-protein diet for 14 weeks lost 1.7 times more body fat than those on a high-carb diet. And in a 12-week study, women with a normal weight but high body fat percentage lost an additional 3 pounds of body fat and around 1 inch in waist circumference on a high protein diet. This means a high protein diet can help to lose weight.

Since there's no direct answer to this question, individuals need to consider their goals and go for what suits them best.

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How Many Protein Shakes A Day To Gain Weight?

When it comes to gaining weight, protein shakes can be a useful tool to increase your daily caloric and protein intake. However, just like we approach the question of how many proteins shakes a day to lose weight, there is no straightforward answer to how many proteins shakes a day to gain weight as well.

In general, it's recommended to aim for a daily protein intake of 1.6-2.2 grams per kilogram (0.0016-0.0022 pounds per kilogram) of body weight for muscle building and weight gain. This means that if you weigh 150 pounds, you would need around 109-150 grams (0.24-0.33 pounds)of protein per day.

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Furthermore, It's advisable you start with one protein shake per day and gradually increase it to two or three as needed to reach your daily protein and caloric goals. It's also important to keep in mind that weight gain is a slow and gradual process, so it's important to be patient and consistent with your diet and exercise routine.

In addition to consuming enough protein, it's important to focus on getting enough calories from healthy sources such as fruits, vegetables, whole grains, and healthy fats. Strength training exercises can also help build muscle and promote weight gain.

(Video) How many protein shakes to have per day?

Overall, the ideal number of protein shakes per day to gain weight will vary based on your individual needs and goals.

Potential Drawbacks Of Having Too Many Protein Shakes

Although protein shakes are helpful supplements for improving athletic performance. However, consuming too many of them can have negative consequences which may include:

Digestive Issues

Overloading protein shakes can be tough on your digestive system, causing unpleasant symptoms such as bloating, gas, and diarrhea. This is especially true for shakes that are high in whey protein, which can be more challenging to digest than other types of protein. To avoid digestive woes, it's important to keep your protein shake consumption in check.

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Kidney Problems

Your kidneys play a vital role in filtering waste and excess nutrients from your body. However, consuming too much protein can put a strain on these organs, potentially leading to kidney damage or failure. For healthy people, the risk is low, but it can increase if you already have kidney issues or are consuming protein shakes alongside a high-protein diet. To protect your kidneys, make sure to balance your protein intake with other vital nutrients, and eat 5-8 servings of fruits and vegetables a day.

Weight Gain

Overindulging in protein shakes can lead to excess calories and, ultimately, weight gain. If you're consuming shakes in addition to a balanced diet, you may be taking in more calories than your body needs, which can lead to weight gain. To avoid packing on the pounds, stick to recommended serving sizes and consume protein shakes as part of a balanced diet.

Nutrient Imbalances

Focusing solely on protein shakes can lead to nutrient imbalances in your body. When you consume high amounts of protein, you may be missing out on other critical nutrients such as healthy fats, carbohydrates, vitamins, and minerals. Over time, this can lead to deficiencies and other health problems. To keep your body in balance, it's essential to consume a variety of nutrient-dense foods alongside your protein shakes.

General Rules of Consuming Protein

Can I drink two protein shakes a day or is it proper to consume 3 protein shakes a day is one of the numerous questions fitness enthusiasts seldom ask. However, to reap the full benefits of protein, there are a few essential rules you should follow:

Determine Your Protein Needs

Like most things in life, protein is all about balance. So before you start pumping iron and downing protein shakes like they're going out of style, you need to figure out how much protein your body needs. Factors like your age, gender, weight, and activity level all play a role in determining your ideal protein intake. For most adults, DRI (Dietary Reference Intake) is 0.36 grams of protein per pound of body weight per day. But for athletes and fitness enthusiasts, that number might need to be adjusted upwards.

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Choose High-Quality Protein Sources

Not all protein is created equal. Some sources of protein, like bacon and processed meats, can do more harm than good by increasing your risk of heart disease. So instead of scarfing down greasy burgers and hot dogs, opt for high-quality protein sources like lean meats, fish, eggs, beans, nuts, and seeds. These foods are not only low in saturated fats, but they also provide essential nutrients that support overall health.

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Balance Your Macronutrients

While protein is important, it's not the only nutrient you need to stay healthy and fit. To maintain optimal health, you need to balance your protein intake with other macronutrients like carbohydrates and healthy fats. Carbs provide the energy your body needs to power through your workouts and support your brain function. And healthy fats play a crucial role in regulating hormones and maintaining cell structure. So make sure you're getting a good mix of all three macronutrients in your diet.

Consider Supplements

If you're struggling to meet your protein needs through food alone, protein supplements can be a convenient way to fill the gap. Protein powders and bars are easy to take on the go and can be a lifesaver for athletes and fitness enthusiasts who need extra protein to support their intense training. Just be sure to choose high-quality supplements and use them in moderation.

Looking for a delicious and convenient way to increase your protein intake? Take a look at Orgain Organic Protein Cookies and Cream Protein Powder!

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This dietary supplement is perfect for anyone who wants to support their overall health and fitness goals by adding high-quality, plant-based protein to their diet. With 21 grams of organic protein per serving, this powder provides a nutritious and tasty way to fuel your body.

The protein in this powder comes from a blend of pea, brown rice, and chia protein, making it a vegan-friendly option that's free of gluten, soy, and dairy. Plus, it's non-GMO and organic and contains no artificial flavors, colors, or preservatives.

But what sets this protein powder apart is its delicious Cookies and Cream flavor. With a creamy, sweet taste and the delightful flavor of chocolate cookies and vanilla cream, it's a treat for your taste buds that you won't want to miss. Plus, it's incredibly versatile and can be mixed with water, milk, or your favorite beverage for a convenient and easy-to-use supplement.

Whether you're a fitness enthusiast, a busy professional, or just someone who wants to fuel your body with nutritious and delicious food, Orgain's Cookies and Cream Protein Powder is a great choice. So why not give it a try and see how it can help you reach your health and fitness goals?

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Is It Ok to Drink 2 Protein Shakes a Day?

Yes, As long as it aligns with your daily caloric and macronutrient needs it is okay to drink two protein shakes a day as it's enough for muscle growth and maintenance. However, the specific answer to this question depends on your individual needs and goals, as well as the specific protein shake you are consuming.

Is 3 Protein Shakes a Day Too Much?

No, it's neither too much nor too low. It depends on factors like individual protein needs, overall diet, and activity level. While drinking 3 shakes a day may be beneficial for some people like experienced athletes it might be excessive for some other individuals.

Can You Overdose on Protein Shakes?

It can be challenging to predict the overdose level of protein shakes as protein needs vary with the individual and the amount of protein from other sources in the diet should be considered. However, excessive consumption of protein can make your diet unbalanced and have negative health effects.

(Video) The Smartest Way To Use Protein To Build Muscle (Science Explained)


There is no single answer to the question of how many protein shakes one should consume per day, as it depends on various factors such as body weight, activity level, and goals. Moderate consumption can bring many benefits such as increased muscle mass, weight loss, and quicker recovery. It is crucial to determine the appropriate amount of protein shakes needed for individual goals.

We hope this article has helped provide information on how many protein shakes you should consume per day to achieve your fitness goals. Surely you now have the answer to a simple question like how many proteins shakes a day are too much!

Do you have any additional questions or thoughts to share? Please feel free to leave a comment below, and we will be happy to address them. We value your input and look forward to hearing from you!


  • 10 Evidence-Based Health Benefits of Whey Protein // HealthLine:
  • Effect of Whey Protein Supplementation on Weight and Body Composition Indicators // Clinical Nutrition Espen:
  • Whey Protein Powder Nutrition and Health Benefits // VeryWell:
  • Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance // National Library of Medicine:
  • How Much Protein Do You Need Every Day? // Harvard Medical School:
  • How Protein Shakes May Help You Lose Weight // HealthLine:
  • How Many Fruits and Vegetables Do We Really Need? // Harvard Medical School:

Finding the Sweet Spot: The Truth About How Many Protein Shakes a Day You Need (12)

Oleksandr Maksymenko

Oleksandr Maksymenko

Oleksandr is a professional fitness nutritionist, certified by FPA (Fitness Professional Association). Oleksandr adheres to the principles of evidence-based dietetics and instills in his clients a healthy relationship with food - without strict prohibitions on favorite foods and regular disruptions. His main task – not only get a result for you, but also maintain it for many years, enjoying tasty and delicious food.



How many protein shakes a day is enough? ›

If you're of average build and go to the gym regularly, two protein shakes a day is enough to maintain your body mass. But if you're seriously involved in athletic sports, fitness practices and strength exercises, you may need to drink three to four protein shakes daily to sustain your physique and performance.

How do I know how much protein shake I need? ›

A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts. It's recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.

Should I drink 2 Fairlife protein shakes a day? ›

Is it Safe to Have More Than One Protein Shake a Day? Yes. It's safe to have more than one protein shake a day, but the experts we spoke with recommended capping your consumption at three.

What happens if you drink 1 protein shake everyday? ›

There can be health consequences if you drink protein shakes without exercising are: (1) less muscle gain, (2) unwanted weight gain, (3) increased risk of kidney-related problems, and (4) abnormal spike in blood glucose level.

Should I drink a protein shake everyday? ›

It is okay to drink protein shakes everyday, however it's important to remember that they are a dietary supplement and should not be used to replace food.

How many protein shakes a day to lose weight? ›

For example, the American Council on Exercise recommends that people who are trying to lose weight consume 0.36 grams of protein per pound of body weight (or about 54 grams for a 150-pound person). This means that you would need to drink one or two protein shakes per day to meet your protein needs.

Should I have 2 or 3 protein shakes a day? ›

To be clear, there is no hard-and-fast rule about drinking protein shakes, and having too many of them in one day likely won't have any long-term detrimental effects. For most people, anywhere from one to three protein shakes per day should be plenty to help them meet their nutritional needs.

How much Oz should I drink for protein shake? ›

In generally, 6-12 oz of milk for each scoop of protein powder is recommended. However, if you are looking for a more flavorful shake, try including as little as 4 ounces of milk for each scoop of protein powder. As always, make sure to mix well using a blender bottle or blender for best results.

Is protein powder safe for kidneys? ›

It's unknown whether high protein intake could damage your kidneys. Some experts suggest it's unlikely to cause harm in people without health conditions. However, there appear to be greater risks for people with kidney conditions. Ask your doctor if whey protein is right for you.

What are the benefits of drinking two protein shakes a day? ›

Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.

Can you drink too much protein shakes? ›

There's no known safety limit for protein powder. Most research shows healthy people can tolerate up to 1.5 grams of protein per pound (3.3 grams per kg) of body weight per day from both food and protein supplements with no side effects.

Should I drink protein before bed? ›

Studies have shown that if you consume an ample amount of protein right before bed, you'll take full advantage of this spike in growth hormone and maximize muscle gains. This happens because you're providing the amino acids that are needed for repair and growth.

Can I drink a protein shake for breakfast? ›

The bottom line. Drinking a protein shake for breakfast can be a quick and convenient way to squeeze more nutrients into your diet and increase your protein intake. Protein shakes can also be an effective tool to support weight loss and enhance muscle growth.

Can I lose weight by replacing meals with protein shakes? ›

Protein shakes are good for weight loss because they are satiating and may boost metabolism. Replace a meal, like dinner, with a low-calorie, no added sugar protein shake to lose weight. It's best to make your own protein shake with fruits, nut butter, and a sugar-free protein powder.

What happens if you only drink protein shakes and don't eat? ›

Replacing multiple meals per day with protein shakes over a long-term period could result in nutrient deficiencies, digestive distress, nausea, bloating, headaches, fatigue or negative interactions with certain medications. Additionally, many protein shakes get up to half their calories from sugars.

Should I drink protein shakes if I don't work out? ›

Protein supplements — in the form of shakes and bars — are no exception. They work best when used as part of a training program since they fuel your muscles into growth and increase fat burning. The doctors say that incorporating protein supplements in your diet with no workout at all is not recommended.

Do I drink protein shakes before or after? ›

Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process. However, research suggests it doesn't matter whether you drink a protein shake before or after your workout.

How often and when should you drink protein shakes? ›

If you work out regularly and you're trying to build muscle, two protein shakes per day is plenty. And if you're not that active, you likely don't need more than one protein shake per day.

Are protein shakes good for your heart? ›

Whey protein may have beneficial effects on blood fats

High cholesterol, especially LDL (bad) cholesterol, is a risk factor for heart disease. In one study in overweight individuals, 65 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL cholesterol (17).

What are the side effects of protein shakes? ›

High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.

Will I lose weight if I drink 3 protein shakes a day? ›

Answer From Katherine Zeratsky, R.D., L.D. Makers of protein shakes may say that their products help lower body fat or promote weight loss. But protein shakes aren't a magic way to lose weight. Some studies find that consuming a higher than usual amount of protein in your diet may offer benefits.

Can you replace 3 meals with protein shakes? ›

As protein shakes are not meant to replace a meal, they shouldn't be used as a meal replacement. Their role is to supplement a full, rounded diet and make it easier to meet your protein requirements, and they don't contain all the nutrients you would need if using it as a meal replacement.

What are the results of the 7 day protein shake diet? ›

The 7-day protein shake diet results may show some weight loss because it reduces calorie consumption and creates an energy deficit. However, to maintain these results, you'll have to stick to the diet for much longer than a week, which could result in negative side effects because of how restrictive this approach is.

How much protein do you actually need? ›

How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.

Do I need to drink more water when taking protein shakes? ›

While some studies say different things about the benefits and risks of high-protein diets, many experts agree that if you plan on increasing protein you should also increase hydration levels. Drinking more fluids may be the key to maintaining high-performance levels during a high-protein regimen.

Should you drink more water with protein shakes? ›

The Bottom Line. Hydration is insanely important … and it's even more important when you're consuming a higher protein amount. Make sure you're getting enough water!

Can I drink water after protein shake? ›

Mixing whey protein with water or milk depends upon the requirement of protein powder for each individual. People who do not gym, they can take whey protein to fulfill the daily protein requirement and thus don't have to bother with the rate of protein digestion. They can take whey protein with milk and water as well.

Which protein is not harmful for kidneys? ›

Fish, such as salmon, mackerel and rainbow trout, and even shrimp, are great protein choices. A 3-ounce portion of cooked fish has approximately 15-21 grams of protein.

What protein is easiest on kidneys? ›

Good choices include fish, chicken breast, and low-fat soy products as well as low-fat dairy products. Phosphorus is a mineral that builds up in the blood as kidney failure progresses. You may be advised to reduce high protein foods that are high in phosphorus, if your level goes above normal.

Which protein drink is best for kidneys? ›

As you just learned, egg white protein is hands down the best dietary protein for your kidneys, especially if you have impaired kidney function.

Is 2 protein shakes a day too much? ›

To be clear, there is no hard-and-fast rule about drinking protein shakes, and having too many of them in one day likely won't have any long-term detrimental effects. For most people, anywhere from one to three protein shakes per day should be plenty to help them meet their nutritional needs.

Is 50g of protein shake too much? ›

When it comes to protein powder, you should avoid consuming more than 50 grams in one day because it can cause health issues. You need a balance of macro- and micronutrients as well as vitamins and minerals to help your body function at optimal levels.

How much protein do I need to build muscle? ›

To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day, or 0.5 to 0.8 grams per pound of body weight.

What does 2 protein shakes a day do? ›

In most cases, drinking two protein shakes per day won't negatively impact your diet. Protein shakes promote muscle synthesis and help to repair your muscles after working out. For people who are protein-deficient or unweight, supplementing with protein shakes can be beneficial to their overall health.

Is protein shakes good for you? ›

Not everyone needs the extra protein that a protein shake can add to your diet. But protein shakes can help if you are not getting enough protein in your diet. You might benefit from drinking protein shakes if: You are starting a new workout regime or increasing the time or difficulty of your workout.

Do protein shakes help you lose belly fat? ›

Protein shakes May Help You Reduce Belly Fat

High-protein diets, according to most studies, can help you shed more fat, particularly reduce belly fat .

Is Too Much Protein Powder bad for your kidneys? ›

It's unknown whether high protein intake could damage your kidneys. Some experts suggest it's unlikely to cause harm in people without health conditions. However, there appear to be greater risks for people with kidney conditions. Ask your doctor if whey protein is right for you.

Is it a waste to eat too much protein? ›

General recommendations are to consume 15–30 grams of protein at each meal. Studies show higher intakes — those more than 40 grams — in one sitting are no more beneficial than the recommended 15–30 grams at one time. Don't waste your money on excessive amounts.

Can you build muscle 59 years old? ›

It's never too late to build muscle and strength. You can build muscle no matter your age. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set.

What foods is highest in protein? ›

Top 10 Protein Foods
  • Fish.
  • Seafood.
  • Skinless, white-meat poultry.
  • Lean beef (including tenderloin, sirloin, eye of round) ADVERTISEMENT.
  • Skim or low-fat milk.
  • Skim or low-fat yogurt.
  • Fat-free or low-fat cheese.
  • Eggs.

How much protein does a 60 year old man need to build muscle? ›

Previous clinical trials reported that a diet containing 1.5–1.6 g/kg/day of protein improved muscle mass without exercise compared with a diet containing 0.8–1.2 g/kg/day of protein in older adults, with a habitual protein intake of 0.8–1.1 g/kg/day [14,15].


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