How Many Protein Shakes a Day

How Many Protein Shakes a Day

Greetings to everyone! Hope you are doing well. Anyone who has been trying things like losing/gaining weight or building muscles know that diet is the most important part to focus upon.

Out of all the diet you take, protein is the main macro required for muscle building or fat loss. In this case, it becomes an ultimate need to hit the daily goals.

People always ask this question, how many protein shakes a day for weight loss or for muscle building. 

Today we are going to clear this doubt by taking practical examples.


The protein intake requirements vary from person to person. The general rule to follow is taking approximately 1.5 to 2 grams per kilo of body weight.

For an instance if a person weighs 70 kgs, he should take 120-140 grams of protein daily.

After knowing the amount we require on a daily basis, now the question arises from what sources to take it.

There are various natural sources to obtain it from like eggs, which is one of the best source of protein containing all the essential amino acids making it a complete nutrition source

How Many Protein Shakes a Day

Apart from that, chicken, fish, milk, soya, tofu, kidney beans, etc are some of the sources. If you are a vegetarian and confused about what to eat, check this guide here.

Best High Protein Foods Vegetarian Diet

These shakes serve as a good option to fulfill your daily requirements by giving it a boost which may seem difficult to consume through a normal diet.

If you consume a regular whey protein, it gives around 25 to 30 grams of protein per scoop or per serving. 

How many Protein shakes a day?

Now coming to our main topic how many Protein shakes a day. Most whey brands suggest no more than two scoops per day.

The main factor to take into consideration here is how far you are from your daily protein goal.

For example, if you’re daily goals are 120 grams and you have already completed 95 grams from natural food sources. You will only need one scoop of protein shake to complete the goal.

On the other hand, if you have 50 grams of quota left, you may go for 2 scoops.

However, keep in mind that you should try to fulfill your daily nutrition goals via are natural food sources and depend less on supplements.

You can keep the protein shake as a post workout option where your body needs a quick source of supply and you may not have time to make some meal.

It serves as a perfect post workout option due to its faster absorption properties.


How Many Protein Shakes a Day
Image by David English from Pixabay

Remember one thing if you are searching for how many protein shakes a day is too much, not to overdose the intake.

You cannot just go on drinking these shakes to complete your total requirements of the day.

The nutrient should come from different sources in a well balanced form, mostly constituting of natural resources.

These shakes are called supplement because they are meant to fulfill the additional requirement which cannot be fulfilled through natural diet.

Supplements are always an add on to the regular diet to fulfill the deficiencies in the nutrition intake goals.

If you are already able to fulfill your daily needs through a proper diet, you may not need to take this at all and skip the topic how many protein shakes a day.

As I said earlier, do not take more than 2 shakes per day. Rest is up to you, this is my personal opinion that I prefer to consume more of the natural sources in my diet.

Also, if you will take too much protein at a single time, your body may not be able to absorb it fully and it can get wasted. 

You don’t want it to be wasted, isn’t it?


If you are into fitness and your daily protein requirements are higher than the other individuals, these shakes serve as a good option to save both time and money.

They give a great boost of 25-30 grams to your daily requirements which is equal to almost 6 egg whites.

Apart from this, it provides the body nutrition to start recovering after the heavy workouts and help build muscles.

This is why it is advised to take protein rich diet after a workout session so as to so as to help the body repair the muscles.

How Many Protein Shakes a Day

Their convenience, faster absorption, and time saving aspect make them a must have thing for gym lovers. 

You must be knowing some of these benefits that’s why you searched for how many protein shakes a day.

Also, if on some days, you are short of time or lagging on your regular meals, they can give you instant nutrition and energy as it is quite filling to eat. Helps to satisfy the hunger too.

If you eat oats in breakfast meal, you can add one scoop of whey protein to it rather than making a separate shake. It will save your time and improve the taste of the oatmeal too.

Featured: Healthy Breakfast Ideas for Diet


If you take my opinion, I suggest for taking 1-2 scoops daily. One goes after your workout as post workout nutrition. 

The other can be consumed along with your breakfast to give a healthy start to the day. As we all know, breakfast nutrition is very important for any diet.


1. Do not introduce too much of protein immediately to your body.

2. Start by increasing the intake slowly and gradually as now you know how many protein shakes a day to build muscle.

3. Firstly, you can start by adding half scoop to your daily diet. If it suits, you can slowly move towards 1-2 scoops.

4. It’s always advised to give your body time to adjust to any new change so as to avoid any side effects.

5. Make a habit to track your calories using any apps like My Fitness Pal. Otherwise, you won’t know how much more to consume or not.

6. If you are low on budget, opt for a raw or unflavored version of the whey protein. You can save a lot of money by doing that.

7. Always try to consume more of natural foods like eggs, chicken, soya, tofu, lentils, etc first rather than straight away jumping on to supplements.


In conclusion, I hope now by reading this post it cleared your doubt of how many protein shakes a day. I tried to explain and clear the things in simplest possible manner.

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