How Many Protein Shakes You Should Actually Be Drinking Every Day

Protein shakes they are great. They’re easy to make (it can be as easy as mixing powder and water) and are convenient for when you’re at the gym, on the go, or just not in the mood to grill a chicken breast or fry some eggs. .

Certain types of shakes, particularly those made with whey and caseinthey are complete proteins (they have all nine essential amino acids) with a high biological value (your body can absorb and use all these amino acids), which means they contain high-quality proteins similar to those obtained from meat, fish and eggs .

As previously reported by men’s healthmen should aim to get between 1.2 and 1.6 grams of protein per kilogram of body weight each day; for a 185-pound man, that’s about 90 to 120 grams per day. And of course, you could get it by drinking 4 or 5 tablespoons of whey protein powder. But relying so heavily on protein shakes isn’t the best idea, nor is it necessary.

If you’re currently drinking protein shakes like they’re going out of style, it’s probably time to slow down. Remember that protein shakes are nutritious supplements—that means they should supplement the foods in your diet, not completely replace them. (Also, the flavor and texture get super monotonous after a while.)

Certain protein shakes can be a source of complete protein, but they are not a complete replacement for high-protein foods.

Wondering how many protein shakes are too many a day? We got you.

What’s in a typical protein shake?

Believe it or not, the Cambridge Dictionary lists an official definition for the term Protein shake: “a drink made by mixing protein powder (= a powder containing a substance that makes the body grow and be strong) with milk or water”.

Sure, some people can make protein shakes by mixing protein powder with liquid, fruits, vegetables, and other ingredients in a blender, but really, that’s what a shake is.

For the sake of this discussion, let’s use the dictionary definition. A protein shake is simply a scoop of protein powder, typically containing 20 to 30 grams of protein, mixed with water.

Now, not all protein powders are created equal. Animal-based protein powders (such as whey and casein, which come from milk) contain all nine essential amino acids, as do some plant-based proteins, such as pea protein and soy protein. If you use protein powders instead of other protein sources, you should opt for those that contain all the essential amino acids.

What role should protein shakes play in your diet?

“Protein shakes can provide many nutrients for an active person’s post-exercise recovery,” Megan Byrd, dietitian and blogger at The Oregon Dietitian. TO 2018 review published in Frontiers in Nutrition backs this up, finding that protein supplementation before or after training can boost both recovery and performance. The authors found that the amount of protein needed for this boost varied by person and activity, but generally ranged from 20 to 40 grams.

Protein shakes can also fill in the gaps in your diet. “They’re a great way to get a protein boost for those who usually don’t get enough or are prone to muscle loss,” such as older adults or people with certain health conditions, says Byrd.

How many protein shakes should you consume in an average day?

While there’s nothing inherently wrong with protein shakes, drinking too many could mean you’re not getting enough nutrients from other foods.

“In my opinion, food should come first,” says Byrd. “But, if you have a food intolerance or struggle to get enough protein in your diet naturally, protein shakes are a great way to get a protein boost every day.” However, Byrd doesn’t recommend using a protein shake just to replace a meal, as the nutrient profile doesn’t come close to what you should be getting from a full meal.

“The most I would recommend to the average person is two a day, simply because anything beyond that point will affect their diet in a negative way,” she says. If you exercise regularly and are trying to build muscle, two protein shakes per day is enough. And if you’re not that active, you probably don’t need more than one protein shake a day.

If you’re extremely active (more than one workout per day or extremely long training sessions), three protein shakes per day might be appropriate, says Byrd.

The bottom line? Protein shakes are supplements, not food.

Protein shakes are a convenient and affordable way to increase protein intake and can certainly be part of an overall healthy diet. But remember: protein shakes are not food and you shouldn’t rely on them too much.

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