How many protein shakes a day is recommended?

In this short article, we will answer the question “How many protein shakes a day is recommended?” and will show you contextual information that will make you able to understand how the amount of protein shakes per day is recommended for each person.

How many protein shakes a day is recommended?

The daily intake of the protein macronutrient is what matters most for your success, not if you drink two or three protein shakes each day.

The optimum daily protein consumption for people who exercise ranges from 1.4 to 2.0 g/kg, with the precise quantity depending on your goal.

You can accomplish all of this through food alone, but protein shakes offer an easy way to make sure you’re getting enough of the different amino acids required for muscle building and recovery.

If you want to gain muscle or lose weight, think about your goals, training programme, types of exercises, and how many proteins shakes a day are optimal for you.

Next, choose how you want to divide your daily protein consumption (which normally consists of 3 or 4 servings), then calculate how much protein powder you’ll need to drink to fulfil your objectives in addition to protein from other foods in your diet.

Remember that adding other ingredients can boost the amount of protein in your shake. For example, adding a cup of milk can boost the protein in your drink by 8 grammes, and add up to 18 grammes of Greek yoghurt in a half-cup container. 

Use soy yoghurt and soy milk if you’re a vegan to up your protein intake. Utilize your imagination to maximise the advantages of protein in your diet and post-workout shakes.

Is consuming too much protein risky?

In conclusion, it is unclear what the maximum useful amount per dose should be. Your goals determine the recommendations that are made. To enhance muscle protein synthesis, it is customary to eat 20–25 grammes of high-quality protein at a time.  

Lean mass and strength, however, have been proven to be most significantly affected by greater doses of 30-45 grammes.

Another study found that 25–30 grammes per day were ideal for preventing muscle loss brought on by ageing.  The recommended serving size often ranges from 20 to 45 grammes.

Think about your daily total protein requirements and how many grammes are in a serving of your protein powder when deciding how many proteins shake to consume each day.

A shake in the morning (either as part of breakfast or later) may be sufficient to reach your daily goal if you eat high-protein meals for lunch and dinner. 

To maximise muscle building following your workout, it may be ideal to drink a second shake if you train in the afternoon and have a long wait until supper. 

Athletes who are vegan or vegetarian and who do not consume animal protein may find protein drinks to be an important part of their diet.

Some studies show no harm from protein in healthy people, even though you can read about the unfavourable consequences of high-protein diets.

For the finest daily nutrition, it’s still critical to choose high-quality carbohydrates, healthy fats, and a variety of vitamins and minerals.

How much protein per serving can our body absorb?

The general rule of thumb is to divide protein intake into 3–4 doses of comparable size per day, whether they be meals or shakes, due to the nature of the ongoing breakdown and synthesis of muscle tissue.

However, there is a maximum amount of protein that is good because too many calories from any source can cause weight gain. 

You can digest and absorb protein at a variable rate depending on the other ingredients in your meal or protein shake (milk, water, fruit, sources of fat, etc.) and the type of protein you select (whey, soy, casein, etc.).

We require protein, but why?

Our muscles are constantly in a state of flux because they are partially degrading (known as muscle protein breakdown) and partially being regenerated throughout the day and throughout our lives (known as muscle protein synthesis).

Protein intake and weight training (or another resistance-based exercise) are two typical methods for boosting muscle protein synthesis. It’s crucial to consume adequate protein in your diet to stop muscle protein breakdown when trying to lose weight and keep a calorie deficit.

Additionally, protein slows down our digestion and increases feelings of fullness and satisfaction, which can aid in weight loss. It keeps you full and is ideal for snacking around 3 o’clock as well.

Lean muscle mass declines with age, so seniors must get enough protein as well.


In this short article, we answered the question “How many protein shakes a day is recommended?” and have shown you contextual information that will make you able to understand how the amount of protein shakes per day is recommended for each person.


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