Can I Drink Two Protein Shakes a Day? Here’s What the Science Says.

Before we dive into how many protein shakes you can drink a day, let's understand what they are. Simply put, protein shakes are beverages made by mixing protein powder with liquid. The most popular types are ( 2, 3, 4):

• Whey: Derived from milk
• Casein: Also from milk, but digests slower
• Beef Isolate: Derived from beef
• Plant-Based: Pea, hemp, rice, or soy
• Collagen: Derived from animal sources

Native Note: Not sure which protein powder to choose? We've got you covered—check out this this article article for all the info you need.

People drink protein shakes for many reasons:

• To build and maintain muscle
• To recover after workouts
• To meet their daily protein needs
• As a quick meal replacement
• To support weight loss goals

FDA Recommendation

The Recommended Daily Allowance (RDA) for protein is 0.36 grams per pound (0.8 grams per kg) of body weight (5).

The RDA is the estimated amount of a nutrient a person needs to avoid a deficiency. It doesn’t specify the amount needed to optimize body composition or health (6).

Research Recommendation

Research suggests a variety of other ranges. A 2016 review reveals that the recommended dietary allowance (RDA) of protein for healthy adults engaging in little physical activity is 0.8 grams per kilogram of body weight.

For optimal muscle and bone growth, the recommended protein intake for adults engaging in minimal to intense physical activity ranges from 1.0 to 1.6 grams per kilogram of body weight (7).

What Does This Mean For You?

These recommendations are helpful—but there’s no “one size fits all” approach to protein intake.

The amount of protein you need a day depends on your health goals and issues. For example, someone recovering from an illness or surgery, an athlete, or someone trying to lose fat and/or gain muscle would have different protein needs.

So, how do you find out what your individual protein needs are? First, you have to consider your ideal body goals and current body weight. For athletes and those trying to gain muscle and strength, take your ideal body weight and eat about that many grams of protein (8). If a person weighs 160 pounds but their healthy ideal body weight is 130, they should eat 130 grams of protein/day. This looks like about 40 grams of protein spread into four meals or three meals and a snack.

Regardless of your health status, the 2020-2025 Dietary Guidelines for Americans recommends getting at least 10%, but no more than 35% of your daily calories from protein (9).

If you have any concerns regarding your protein intake, we recommend speaking with your healthcare provider or dietitian for professional advice.

You’ll need to know your daily intake to determine your protein shake limit.

If you are on the lower end of the recommended protein intake, keeping your protein shake to one a day is probably the best. But if you are on the higher end and looking to put on muscle mass, one to three a day is fine as long as you are consuming the majority of your protein from high-quality foods.

Most experts agree that 1-3 protein shakes per day is safe for most people (10). Here's why:

1. One Shake (20-30g protein): Perfect for most people who eat a balanced diet and just want extra protein after workouts.
2. Two Shakes (40-60g protein): Good for active people, athletes, or those having trouble meeting protein needs through food.
3. Three Shakes (60-90g protein): Maximum recommended amount, usually for very active people, bodybuilders, or those with higher protein needs.

1. Whole Food First, Supplements Second

It’s important to remember that protein powder is designed to supplement a healthy diet, not replace it. Your body loves protein from real food! Try to get most of your protein from sources like:

• Lean beef
• Chicken
• Fish
• Eggs
• Greek yogurt (if you aren’t lactose intolerant)
• Nuts and seeds

2. Timing Matters

Timing can significantly affect the effectiveness of protein shakes. Research shows that consuming a protein shake within 30 minutes after exercise provides optimal support for muscle recovery, as this is when muscles are most receptive to nutrients (11, 12).

If you're using protein shakes to manage hunger, drinking one between meals can help you feel fuller and maintain stable energy levels throughout the day.

Some studies suggest that having a protein shake before bed might support muscle growth and recovery while you sleep, as your body uses this protein to repair and build muscle tissue during your overnight rest period (13).

3. Watch Out for Extra Ingredients

Always read the nutrition labels of protein powder carefully to know what you're drinking. Some protein shakes contain:

• Added sugars
• Artificial sweeteners
• Fillers
• Caffeine

The Clean Label Project released a report about toxins in protein powders. Researchers screened 134 products for 130 types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants with links to cancer and other health conditions (14).

As with most things in life, it's possible to get too much of a good thing. Your body will usually tell you if you're overdoing it. Watch for (15, 16) :

• Stomach upset or bloating
• Dehydration
• Diarrhea
• Frequent urination
• Headaches

1. Start Slow: Begin with one shake a day and see how your body responds before adding more.
2. Choose High-Quality Protein Powder: Look for trusted brands with simple ingredients and third-party testing.
3. Mix It Up: Don't rely only on shakes – variety in your protein sources is important.
4. Stay Hydrated: Drink plenty of water when you're having protein shakes. Adding electrolytes to your water can also help stave off dehydration.
5. Track Your Total Protein: Remember to count protein from both food and shakes.

Want to get more from your shake? Try these ideas:

• Add fruits for natural sweetness and vitamins
• Include spinach for extra nutrients (you won't taste it!)
• Add chia seeds for healthy fats and fiber
• Blend with a frozen banana or frozen cauliflower for a creamier texture