Getting enough protein in your diet can be hard. Protein shakes can help—but how many protein shakes a day should you take?
For starters, you might not understand how much protein you actually need. You also might not know how to consume that much protein.
Thankfully, protein shakes can make achieving an adequate daily protein intake a lot easier. Drinking protein shakes can boost your ability to build muscle, lose fat, or both.
However, you might be wondering how much of a good thing is too much.
How many protein shakes a day will help you reach your fitness goals? Is there a limit to the amount of protein shakes you should drink in a day?
Keep reading to learn more. We’ll help you understand how to maximize your gains and conveniently whip up your own protein shakes.
Why Should I Worry About Protein?
Protein is crucial for everyone, as it plays a role in numerous important functions in the body. For those with specific fitness goals, protein is even more imperative. While adequate intake of healthy fats and carbs should not be tabled, protein has two key roles in aiding anyone's fitness goals.
Adequate protein intake coupled with resistance exercises will not only prevent muscle loss, it will also allow you to build bigger muscles. This isn't only ideal for aesthetic and strength goals; the more muscle you have, the speedier your metabolism is, even outside your workouts.
Protein also aids in weight loss because it is the most satiating macronutrient. Additionally, you burn more calories digesting protein than you would for other macronutrients through the process of thermogenesis.
Why Should I Use Protein Shakes?
Protein shakes can be a very satisfying, efficient, and convenient way to add extra protein to your diet, without replacing the consumption of whole foods. With the right protein shake recipes—meaning ones that taste great and support healthy nutrition—you’ll soon reap the benefits of adequate protein intake.
From a simple concoction of banana, whey, and almond milk to our delectable double fudge brownie protein shake, there are endless options for packing flavor with your protein. Not only that, but making your own shakes will allow you to control the calories and nutrients you consume. Simply add your ingredients of choice to a BlenderBottle® shaker bottle, drop in the BlenderBall® wire whisk, and mix until smooth.
A protein shake is also a quick and convenient way to get your extra protein boost. Short on time in the mornings? Mix a quick shake and sip it on the way to work or school. Need a fast protein fix post workout? Pack along a protein shake in an insulated protein shaker—it will stay fresh and chilled until you’re done lifting and showering and are ready to drink. Try the BlenderBottle® Strada™ shaker, with its leak-proof lid and clever carry handle.
So... How Many Protein Shakes a Day Should I Take?
To determine the amount of protein shakes you can drink each day, you need to know what your total daily protein intake should be. The Dietary Reference Intake report for macronutrients states that a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This means the average sedentary male should eat about 56 grams of protein each day. For females, 46 grams is recommended.
Recommended General Protein Intake
However, your personal ideal protein intake will inevitably vary depending on multiple factors. These factors include your:
- Fitness goals
If you're reading our post, you’re most likely not a sedentary person—which means you’ll need more protein to meet your goals. Click here to find out the optimal range estimate of your protein intake.
How Much Protein Should I Eat If I'm Trying to Lose Weight?
Studies indicate that eating protein may boost your metabolic rate, increasing the number of calories you burn.
Further studies indicate that consuming 25-30 percent of total daily calories from protein can boost your metabolism by up to 80-100 calories per day. Protein also contributes to appetite reduction, helping you eat fewer overall calories, carbs, and non-essential fats.
If you're looking to increase your protein intake to lose weight and hit that 30 percent of total calories mark, simply multiply your total daily calories by 0.075 to get your goal number.
How Much Protein Should I Eat if I’m Trying to Gain Muscle
A common recommendation for those looking to pack on muscle is to consume 0.7-1g of protein per pound of bodyweight. In laymen’s terms, if you weigh 150 pounds you should consume 105-150 grams of protein each day to increase muscle mass.
If you are looking to hit a new goal weight, a similar recommendation holds true: eat 1 gram of protein per pound in relation to your goal weight. If you want to hit a weight of 180 pounds, look at consuming 180 grams of protein each day.
While these recommendations are common, numerous studies have tried to determine the optimal amount of protein for muscle gain, but with varying conclusions.
Recommended Protein Shake Intake
While some people might drink multiple protein shakes in a day, others might only need one protein shake. Again, this depends on how much protein you want to supplement for your specific goals.
To get started, log your current daily protein intake, compare it to your recommended protein intake, and supplement accordingly. You should also make sure that at least 90 percent of your daily diet consists of whole foods, rather than processed foods and supplements (including protein powder).
Also, be sure to consider your calorie goals. Keep in mind the aforementioned weight-loss benefits of upping your protein for the sake of satiety and metabolic health.
If you're trying to lean out, you’ll want to ensure that you're not taking in excess calories through the addition of protein shakes in your nutrition plan. In the end, calories are calories. A caloric surplus will defeat the purpose of your diet, even if those calories come from excess protein intake.
Best Protein Shake Recipes
Ready to get creative in the kitchen? Then we have great news for you! Our Recipes page contains plenty of protein shake recipes that you can use to optimize your nutrition intake without sacrificing flavor. Here are a few you might enjoy:
Caramel Macchiato Protein Shake
Need a quick, caffeinated pick-me-up after waking up? This inviting concoction is exactly that! With a dash of delicious caramel and a good dose of caffeine, this recipe will give you the right workout boost in more ways than one.
Raspberry Colada Smoothie
This recipe is perfect after a particularly hot, sweaty session at the gym. It's sweet, fruity, and just tart enough to refresh you for the rest of the day. A fruity smoothie like this provides plenty of flavor in your quest to build muscle.
Peanut Butter and Jelly Protein Shake
Your beloved after-school snack does not need to be a thing of the past. Even if you've already revived your love for the classic PB&J sandwich, who says you can't give it a protein-packed spin? This simple-but-sweet recipe will definitely satisfy your nostalgic craving while providing more nutritional density.
Strawberry Cheesecake Protein Shake
Having fitness goals doesn't mean you have to sacrifice every treat. In fact, this recipe proves that you can still satisfy your sweet tooth while minimizing your sugar consumption and maximizing your protein intake. A recipe like this is decadent enough to satisfy and packed with enough protein to give you adequate fuel for your workouts.
How Many Protein Shakes a Day Is Good for Health?
Determining how many protein shakes a day is best for you depends on your goals and personal health profile. But whether you only need to incorporate one shake into your daily routine, or you’re better off with four, taking in enough protein is essential to your fitness endgame.
Either way, you'll benefit from using a quality protein shaker for your shakes. That's why we've created some of the best-selling, best-performing protein shakers on the market. If that sounds good to you, check out our entire BlenderBottle® shaker lineup to find the one that suits you best.