When it comes to protein shakes, one of the first questions is how many to drink per day.
Those looking to lose weight fast are sometimes tempted to have multiple protein shakes per day. However, this is not recommended.
This article will learn more about how many protein shakes can be drunk per day according to each person’s goal.
What are protein shakes?
Today, most of the protein powders on the market contain whey protein as the main ingredient. Whey is a by-product of the dairy industry, the liquid that remains after the milk used to make cheese that has been curdled.
Protein shakes have become popular over the past decades because they contain amino acids that promote the repair of damaged muscle tissue, which stimulates the development of muscle fibers.
However, its excess is not recommended. Those who want to achieve an ideal weight as quickly as possible tend to drink one or more protein shakes per day.
According to studies, drinking protein shakes in large quantities will not bring additional benefits in increasing muscle mass and compromises the work of the kidney. (2,3,4)
How many protein shakes do you have to drink per day?
The amount of protein shakes you can safely drink per day depends on how much exercise you do, what your goal is, and how much you weigh. To see it practically, you can follow the recommendations in the following table of how many protein shakes to take per day (1):
|Physical activity||Grams of protein per Kg of body weight||Recommended protein shakes|
|Little or nothing||0.5 – 1.0||1|
|Light exercise (cycling, running, swimming 3 times a week)||1.0 -1.5||1-2|
|Moderate exercise (gym 4 times a week)||1.5 – 2.0||2|
|High (intensive 5 times a week)||2.0 – 2.5||3|
Remember that at all times, we are talking about the amount of total protein you need per day. If you already include a sufficient amount of protein-rich foods in your diet, shakes will not be necessary. (4)
Based on that, you can calculate how much protein powder you can safely consume per day.
Also, it is recommended that you spread your intake of protein shakes throughout the day. Drinking them all together will not facilitate their total absorption. This is what is known as protein timing. (3)
What protein shakes to choose to drink during the day?
Before buying a protein shake, you should make sure that:
Read the ingredient list. Cheap isolate may have suspect additives, flavorings, sugar substitutes, and poor quality thickeners in its composition. Saving on the purchase can mean fewer benefits, especially if you drink more than two protein shakes per day.
- Check the content of both protein and carbohydrates, and fats.
Some protein shakes vary substantially in carbohydrate, protein, and fat content. The most expensive shakes are usually higher in protein and the cheapest in carbohydrates or fat. If you drink two protein shakes per day, make sure it is sugar-free.
- Hydrolyzed or laboratory isolates
Hydrolyzed laboratory isolates tend to have better control over their production. This is important to avoid side effects and contraindications of the possible impurities of cheaper protein shakes.
- The higher price is not always equal to the quality
Some brands can be more expensive, with glossy packaging, and promise magical results. Remember that most types of protein are made from milk; it must been purified and produced under strict controls. Don’t be fooled between marketing and quality.
Protein shakes are one of the best supplements to increase muscle mass. There is no general rule for determining how many protein shakes to drink per day. The figure depends on physical activity, weight, and how the rest of the foods complement the diet.
For example, a 70 kg person who leads a healthy lifestyle and high physical activity can drink two protein shakes per day. Taking more than three protein shakes per day is not recommended in almost any case.