How Many Protein Shakes Do You Really Need?

Whether you’re hitting the gym and trying to build more muscle or simply want to stay full for longer after meals, boosting your protein intake is a common health goal. And while protein shakes are a convenient way to meet your daily target, it’s just as easy to go overboard. So, how many protein shakes a day is too many?

To be clear, we’re not here to tell you to ditch your shaker bottle. Our experts are here to help you understand when a good thing can become too much. Read on to find out how many protein shakes you really need a day—and why they should be treated as a nutritional acquaintance, not your best mate.

What is a protein shake?

A protein shake is a drink made by mixing a liquid of choice with protein powder or choosing a ready-to-drink version, says nutritionist Jackie Newgent. Other ingredients like fruit can be blended in for extra nutrition, flavour and texture, she notes.

Protein shakes offer a simple way to boost your protein intake—often 20 grams or more per serve—as quick fuel for your muscles or to help you meet a specific nutrient target, Newgent explains. “The protein can come from animal or plant sources, such as whey, soy, pea or hemp protein and may include more than one type.”

What role should protein shakes play in your diet?

A protein shake can be a helpful addition to your diet, supporting your daily protein intake, says registered dietitian Keri Gans. “Depending on how it’s prepared, a protein shake can be a breakfast option or a snack.” It’s particularly useful for athletes who have higher protein needs for muscle growth and recovery, Gans says. “But not everyone needs to include a protein shake in their daily routine, especially if they’re already meeting their needs through whole foods.”

Think of a protein shake as a nutritional acquaintance—not your best mate—suggests Newgent. “It’s a complement, not a replacement for whole food nourishment.” Protein shakes are most beneficial when they fill a gap or when it’s hard to meet your daily protein needs from whole food sources, she says.

How much protein should you aim for every day?

Protein needs are individual and can shift depending on your activity level, Newgent says. “While the basic recommendation is 0.8 grams of protein per kilogram of body weight, people who are highly active or trying to build muscle may benefit from 1.3 to 1.8 grams per kilogram.”

Gans adds that older adults could benefit from a minimum of 1.0 to 1.2 grams per kilogram. “Athletes may require even more—up to 2.0 grams per kilogram of body weight,” she explains. The key is adjusting based on your goals, lifestyle and stage of life.

How many protein shakes should you drink in a day?

Your body will often let you know what it needs—if you pay attention, says Newgent. “Most people don’t actually need protein shakes. Whole food should always come first.” If you do include shakes, one—possibly two—a day may be sufficient, she says. “If you’re unsure, book in with an accredited practising dietitian for personalised guidance.”

Gans agrees: “Most people only need one shake a day, if any. Whole food should be your main source of protein.” This ensures you’re also getting a wider range of nutrients that your body won’t get from shakes alone.

Also, not all shakes are created equal, Gans cautions. “Read the label. Look for products with no added sugar, check for allergens and make sure the protein type suits you.” For example, if you follow a vegan diet, go for pea, soy or hemp protein. If you’re lactose intolerant, a plant-based protein or collagen option may be more suitable.