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December 31, 2024
Protein is a nutrient that encourages muscle growth, strengthens bones, improves your immune system, and much more (1). You can get it from many whole-food sources like lean meats, fish, and eggs.
But if you're into fitness or trying to build muscle, you've probably wondered about protein shakes. One of the most common questions is: "How many protein shakes should I drink each day?"
Let's break down what science tells us about protein shakes and find the right amount for you.
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):
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:
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 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).
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:
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:
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).
Always read the nutrition labels of protein powder carefully to know what you're drinking. Some protein shakes contain:
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) :
Want to get more from your shake? Try these ideas:
Most people do well with 1-2 protein shakes daily. Whether you choose to drink two protein shakes a day or just one depends on:
Remember: Whether you're having one or two protein shakes a day, they're supplements to a healthy diet, not replacements. Prioritize whole-food sources of protein like lean meats, fish, and eggs.
By following these guidelines, you can safely incorporate protein shakes into your daily routine. Whether you choose one shake or decide to drink two protein shakes a day, the key is finding what works best for your body and lifestyle.
Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
