Protein is one of the three macronutrients we need every day, alongside carbohydrates and fat. But how many protein shakes a day can you have, and how much protein is too much?
Most people find one or two protein shakes a day is enough to top up their intake, but the right number for you depends on how much protein you already get from food, your body weight and your training. Here's how to work out your daily protein needs and how shakes fit into them.
People drink protein shakes for all sorts of reasons, from building muscle and losing weight to gaining weight or recovering from an injury or illness. Shakes can help with all of these, depending on what you put in them and how often you have them.
- Why do we need protein?
- How much protein is needed per day?
- How much protein can your body use per dose?
- How many protein shakes a day should you have?
- Is too much protein dangerous?
- FAQs
Why do we need protein?
Throughout our lives, our muscles are in a constant state of flux. They're partly breaking down (known as muscle protein breakdown) and partly building back up (known as muscle protein synthesis).
Weightlifting (or other resistance exercise) and eating protein are two common ways to increase muscle protein synthesis.1 When you're trying to lose weight and are in a calorie deficit, it's important to get enough protein to help limit muscle protein breakdown.2
Protein also contributes to the maintenance of muscle mass, which matters when you're eating less to support weight loss.
As we age, we tend to lose lean muscle mass, which makes getting enough protein important for older adults too.5
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How much protein is needed per day?
When thinking about how many protein shakes a day to have, it's best to start with your total protein needs for the day.
- In the UK, the general recommendation for adults is 0.75g of protein per kilogram of body weight.
Athletes need around 1.3-1.8g per kilogram of body weight, depending on how often and how hard they train.2
The lower end of this range (1.3g) usually suits endurance sports like distance running, cycling, tennis or football. The higher end suits strength-based training like powerlifting, bodybuilding, functional fitness or rugby.
Use this simple formula to work out how much protein you need each day, from both food and shakes. For example, if you weigh 68kg and exercise moderately most days of the week, you'd multiply your weight by 1.3:
If you eat three meals a day, each one would need to contain about 29g of protein (roughly a 125g raw chicken breast). If your meals fall short, a protein shake can easily make up the difference.
However, if you're a 115kg athlete training with weights twice a day, you might need more than 200g of protein:
That's much harder to get from food alone, unless you fancy eating seven servings of chicken a day. An athlete like this might benefit from two or three shakes a day to help reach their total. The next thing to consider is how much protein to have at once.
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How much protein can your body use per dose?
Because muscle is constantly being broken down and rebuilt, a common approach is to split your protein into 3-4 similar-sized doses a day, whether they're meals or shakes.2
There isn't a clear upper limit for how much protein is useful in one go. A common recommendation is about 20-25g of high-quality protein at a time to maximise muscle protein synthesis.3 However, one study found that larger doses of 30-45g per meal were linked to greater lean mass and strength.4 For limiting muscle loss as we age, around 25-30g per meal has been suggested.5 Overall, the recommendations range from 20g to 45g per dose.
Bear in mind that too many calories from any source will lead to weight gain. How quickly you digest and absorb protein also depends on what else is in your shake (milk, water, fruit or fats) and the type of protein you choose, whether that's whey, soy, casein, a whey and collagen blend or another plant-based option.
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How many protein shakes a day should you have?
Whether you have two protein shakes a day or three, it's your total daily protein intake that matters most for your progress.
You may be able to get all the protein you need from your diet, but shakes are a convenient way to top up your intake of the amino acids your muscles need. When deciding how many to have, think about your daily protein target and how many grams of protein there are in a serving of your protein powder.
If you have a high-protein lunch and dinner, one shake in the morning (with or after breakfast) may be enough to reach your daily goal. If you train in the afternoon and have a long wait until dinner, a second shake after your workout can help you hit your target.
Protein shakes can also be useful for vegans and vegetarians, who don't eat some or all animal proteins. Check out our vegan protein range here.
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Is too much protein dangerous?
If you're healthy, research hasn't found high-protein diets to be harmful.6 If you have a kidney condition or another health condition, speak to your GP before increasing your protein intake.
It's still important to eat a balanced diet, with high-quality carbohydrates, healthy fats and a variety of vitamins and minerals.
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FAQs
How many protein shakes a day should I have?
Most people find one or two shakes a day is enough to top up the protein they get from food. Athletes with high protein needs may benefit from two or three.
Is it OK to have two protein shakes a day?
Yes. For most healthy people, two shakes a day is fine, as long as your total protein intake fits your needs and the rest of your diet is balanced.
How many scoops of protein powder should I have a day?
It depends on your daily protein target and how much protein is in each scoop. Most people have one or two servings a day, so check the label for the serving size and protein per scoop.
How much protein do I need in a day?
The UK recommendation for adults is 0.75g of protein per kilogram of body weight. Athletes need around 1.3-1.8g per kilogram, depending on their training.
How many doses of protein should I have per day?
A common approach is to split your protein into 3-4 similar-sized doses throughout the day.
Is too much protein dangerous?
Research hasn't found high-protein diets to be harmful for healthy people. If you have a kidney condition or other health concerns, speak to your GP first.
Take home message
To work out how many protein shakes a day is right for you, consider your training schedule, the type of workouts you do and your goals, whether you're trying to build muscle or lose weight.
Then decide how you want to split your daily protein (typically into 3-4 doses a day) and how much protein powder you'll need alongside the protein from your food.
Remember that other ingredients can add protein to your shake too. A 250ml glass of milk adds about 8g, and 100g of Greek yoghurt adds around 10g. If you're vegan, try soya yoghurt and soya milk. Get creative to make the most of the benefits of protein in your diet and your post-workout protein shakes.
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- Morton, R. W., McGlory, C., & Phillips, S. M. (2015). Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy. Frontiers in physiology, 6, 245.
- Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29(sup1), S29-S38.
- Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10.
- Loenneke, J. P., Loprinzi, P. D., Murphy, C. H., & Phillips, S. M. (2016). Per meal dose and frequency of protein consumption is associated with lean mass and muscle performance. Clinical nutrition, 35(6), 1506-1511.
- Paddon-Jones, D., Campbell, W. W., Jacques, P. F., Kritchevsky, S. B., Moore, L. L., Rodriguez, N. R., & van Loon, L. J. (2015). Protein and healthy aging. The American journal of clinical nutrition, 101(6), 1339S-1345S.
- Samal, J. R. K., & Samal, I. R. (2018). Protein Supplements: Pros and Cons. Journal of dietary supplements, 15(3), 365-371.
