Skip to main content

How many protein shakes can you really drink a day? Here’s what to know

The complete guide to protein supplements

Man drinking protein shake
Aleksandar Nakic / Getty Images

Protein is extremely important. It’s what makes up your muscles, your skin, and most of the mechanisms inside your cells. It gets used up, and it has to be replenished. But not all of us can manage a high-protein diet every day. 

That’s where protein shakes come in. They supply extra protein in a small package to help you reach your daily protein intake goals. Usually, they have low calories and little to no extra sugar, so they can provide just protein and nothing else.

Recommended Videos

So, how many protein shakes can you drink in a day? How many should you drink? In this article, we’ll help you find out everything you need to know about reaching your goals with protein shakes. 

How much protein should men have daily?

Person scooping protein powder out of a bag
progressman / Shutterstock

It can vary quite a bit, but the daily value of protein, which is what they use when calculating nutrition labels, is 50 grams of protein per day. The recommended daily intake, a slightly more flexible measure, is about 45 to 60 grams per day. 

If you want to get more specific than that, you can calculate your personal protein intake. Men are recommended to get 0.35 grams of protein per pound of body weight per day or 0.8 grams per kilogram. So, if you weigh 200 pounds, you should aim for 70 grams of protein.

However, it’s important to keep in mind that these are the general recommendations to avoid a protein deficiency. If you exercise regularly or want to build muscle, you should aim for 1.8 to 2.2 grams of protein per kilogram of body weight.

Are protein shakes a good source of protein?

Protein shake
Anete Lusina / Pexels

A lot of popular protein shakes contain about 20 grams of protein, with 100 to 200 calories and little to no sugar. They’re a good source of the protein you need without breaking your diet. Some protein shakes have up to 40 or 50 grams of protein. 

For comparison, a large chicken breast contains 30 grams of protein. This means that most protein shakes are almost as good a source of protein as a piece of chicken, although they contain less fat and fewer calories.

How many protein shakes can you have a day?

Man drinking protein shake
Karolina Grabowska / Pexels

It is usually recommended that you drink only one or two protein shakes a day. For example, if you weigh 200 pounds, your minimum protein intake should be 70 grams per day. If you drink a protein shake with 20 grams of protein three times, that’s 60 grams or almost your entire protein intake. Unless you’re trying to replace all your protein intake with protein shakes, this is too much, and it is recommended that you get a decent amount of your protein from whole foods as well.

In fact, even that calculated daily intake can change depending on your activity level. Most people only need to drink protein shakes on days when they’re working out, either before or after the workout. Extra protein intake can help your muscles grow, but most people don’t require daily protein supplements. 

Protein powder vs. pre-made protein shakes

Collagen protein
NatalyaBond / Shutterstock

Protein powder can be mixed into water, a smoothie, or any other liquid. Protein powders usually also contain the same amount of protein, about 20 grams per scoop. Some of them are sweetened, and some of them rely on whatever you mix them into for their flavor. 

The major upside of protein powder is that you can combine it with other things, like blending it with other superfoods for a custom protein shake. This also gives you more variety and the ability to customize your drinks. In other words, protein powder is very flexible and customizable, but pre-made protein shakes are more convenient since you don’t have to mix them up. 

Are there side effects to overconsuming protein supplements?

Man holding his stomach
SUPERMAO / Shutterstock

It is possible to eat too much protein, and there can be side effects from higher-than-necessary protein intake. For example, you may experience constipation or other digestive effects because protein is harder to digest than the other macronutrients — carbohydrates and fat. Eating too much protein can also lead to weight gain, just like eating too much of anything else because there is an excess of calories.

Protein source alternatives

Man eating chicken
Gustavo Fring / Pexels

Meat is the most obvious source of protein — anything from steak and chicken to fish is a good source of protein and energy. Chicken and fish like tilapia are high-protein and low-fat, which makes them often a better choice than beef or pork. Milk and eggs are also good protein sources. Options for vegetable protein include peas and beans, soy, and protein-enriched wheat products like pasta.

Frequently asked questions

Male athlete drinking protein shake while sitting in gym.
Westend61 / Adobe Stock

How do you know if you’re protein deficient?

If you’re not getting enough protein, you’ll often lack energy, and you won’t see the muscle gains you expect. You might also notice your hair, skin, and nails lacking luster and strength because protein contributes to their health. 

How much protein per day is safe?

You usually shouldn’t go above the recommended intake for your weight. The general maximum is 2.2 grams per kilogram of weight, or 1 gram per pound, unless you’re doing really intense work like bodybuilding.

Christine VanDoren
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
Power up your breakfast: 30 grams of protein to fuel your day
Overnight oats, omelets, and more
Omelette stuffed with spinach and cheese for a breakfast.

We've all heard that our morning can be a great indication of how the rest of the day will turn out. Taking it a step further, we acknowledge that what we eat for breakfast can determine our morning and influence the rest of the day. To make the most of it, be sure to include a vital component in your breakfast: protein.

Aim for a high-protein meal in the morning to achieve health goals like weight loss or improving muscle mass. The perfect meal is a 30 grams of protein breakfast to start your morning with energy and wellness. Protein has excellent effects on weight and overall health, so what better way to start the most important meal of the day than with protein?
How does protein in the morning benefit the body?

Read more
How much weight can you realistically lose in a week?
Tips for a safe weight loss journey
Closeup view of man with slim body in oversized jeans on grey background. Weight loss.

“How much weight can you lose in a week?” is a question that plagues the minds of numerous people. Like many others who want to know how much weight they can lose in one week, you probably have an imminent event and an outfit that you want to fit into comfortably on that day.

To help you achieve your goal, we’ve weighed all the factors that affect weight loss. Here’s what we discovered.
What is the maximum weight you can lose in a week?

Read more
What is bulletproof coffee and is it healthy for you?
Rethink your morning coffee ritual
Creamy bulletproof coffee

There are probably as many different ways to prepare or take your coffee as there are days in the average month. Black, one sugar, a splash of cream, with an espresso shot, as a latte, cold brewed, double brewed—the list goes on and on. There’s also an avid tribe of coffee drinkers who add butter. That’s right; whether for purported health reasons and diet goals or simply because they agree with the often-tossed-around phrase that “everything tastes better with butter,” some people skip the milk, cream, and sugar and make their morning cup of coffee with grass-fed butter. Known as bulletproof coffee, this creamy coffee drink is a breakfast staple—if not offered as breakfast in its entirety — for many people practicing intermittent fasting or who are adherents of the keto diet, paleo diet, or other low-carb diets.
If you don’t regularly follow niche diet and wellness trends, there’s a good chance you’ve never heard of bulletproof coffee and it may sound entirely unappetizing. But, if you’re a lover of creamy coffee drinks and low-carb living, your interest may be piqued. Either way, if you’re like us and think it can be fun to learn about different diet trends and consider whether they appeal to you or may improve your health, keep reading for all the basics about bulletproof coffee. We’ll answer common questions including, "What is bulletproof coffee?" "How do you make bulletproof coffee?" and "Is bulletproof coffee healthy?"

Bulletproof coffee recipe

Read more