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How Many Protein Shakes a Day: Is There A Magic Number?

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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.

How many protein shakes a day to consume? It depends on 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.

 How Many Protein Shakes a Day You Need

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.

Athlete Performing Clean

✅ 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:

1. Your Daily Protein Requirements

For most exercising individuals who are maintaining or building muscle mass, protein needs are 1.4-2 g per 1 kg of body weight (or ~0.64-0.91 g of protein per 1 lb of body weight).

Athlete Deadlifting

2. 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.

3. 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.

Squatting With Bar

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.

Front squat

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.

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:

1. 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.

Deadlifting in the Gym

2. 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.

3. 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.

4. 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:

1. 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.

Man Training with Barbell

2. 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.

3. 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.

4. 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!

Orgain Organic Protein

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?


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.


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!

Also read:


  1. Atli Arnarson “10 Evidence-Based Health Benefits of Whey Protein” Healthline Feb 17, 2023
  2. Mojtaba Sepandi, Mohammad Samadi, Hossein Shirvani “Effect of whey protein supplementation on weight and body composition indicators: A meta-analysis of randomized clinical trials” Clinical Nutrition Espen June 06, 2022
  3. Sarah Garone “Whey Protein Powder Nutrition and Health Benefits” VeryWell June 13, 2022
  4. Stefan M Pasiakos, Harris R Lieberman, Tom M McLellan “Effects of Protein Supplements on Muscle Damage, Soreness and Recovery of Muscle Function and Physical Performance” Sports Med. 2014 May;44(5):655-70.
  5. “How Much Protein Do You Need Every Day?” Harvard Health Publishing Logo June 22, 2023 /blog/how-much-protein-do-you-need-every-day-201506188096
  6. Alina Petre “How Protein Shakes May Help You Lose Weight” Healthline Mar 13, 2023 nutrition/protein-shakes-weight-loss
  7. Heidi Godman “How Many Fruits and Vegetables Do We Really Need?” Harvard Medical School September 1, 2021 /nutrition/how-many-fruits-and-vegetables-do-we-really-need
  8. Ralf Jäger, Chad M. Kerksick, Bill I. Campbell “International Society of Sports Nutrition Position Stand: protein and exercise” Journal of the International Society of Sports Nutrition. 20 June 2017 /articles/10.1186/s12970-017-0177-8

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Oleksandr Maksymenko

Author: Oleksandr Maksymenko
Certified Sports Nutritionist,
MSc Sports Dietetics

Experience: 7 years
Specializing in: Weight management, Fitness / Sports nutrition

Oleksandr is a professional fitness nutritionist certified by the Fitness Professional Association (FPA). He follows the principles of evidence-based dietetics and fosters a healthy relationship with food in his clients, ensuring there are no strict prohibitions on their favorite foods or frequent lapses. His primary goal is not only to achieve results for you but also to sustain them over the long term, all while enjoying tasty and delicious food.

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