How do you know if you are eating too much protein?
How Many Protein Shakes a Day? How to Use Protein Shakes Effectively
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:
Gender
Age
Height
Weight
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.
This page offers health, fitness and/or nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid or delay obtaining medical or health-related advice from your healthcare professional because of something you may have seen or read on this page. The use of any information provided on this page is solely at your own risk.
How much protein do I need?
Protein is one of three macronutrients and an important part of the diet. It is necessary to build strong muscles and produce certain hormones and enzymes. The body does not store protein, so it is important that people consume enough based on their age, health, sex, and activity level. The recommended daily allowance (RDA) of protein for adults over 19 is 10-35% of daily calories. Very active people will need more protein in their diet to aid muscle repair and regeneration. This article will explore what protein is, where it comes from, and how much the body needs. It will also explain how to calculate protein intake and whether it can help build muscle and aid weight loss.
Where does protein come from? Protein comes from animal and plant sources. Animal sources, including chicken, beef, fish, or dairy products, contain all the essential amino acids and are high quality or complete protein sources. Plant proteins, including beans, lentils, and whole grains, are incomplete proteins. Although they may not contain all the amino acids, they are still valuable protein sources. Soy products derive from soya beans. They include edamame, meat alternatives, and tofu and contain essential amino acids, making them high quality, complete protein sources. Learn the difference between plant and animal protein here.
How much protein should I eat? According to the Dietary Guidelines for Americans 2020-2025 , adults over 19 years should get 10-35% of their total daily calorie intake from high quality protein sources. Children ages 4–18 should consume 10-30% of their total calorie intake as protein. One gram (g) of protein contains around 4 calories. A person who eats 2,000 calories daily and gets 20% of their calories from protein would consume 100 g of protein, totaling 400 calories. Learn what to eat on a high protein diet here. How to calculate protein intake Using an online calculator, such as the one provided by the U.S. Department of Agriculture, may help people establish protein requirements. Alternatively, the following calculation can provide the proper target for protein consumption in either grams or calories. First, it’s important to know how many calories a person is likely to consume per day. An example is 2,300 calories.
A person should choose the percentage of the diet that will be protein. In this example, it will be 20%.
Multiply the total calories by the percentage of protein to get the number of calories from protein. 2300 x .20 = 460.
Divide the calories from protein by 4 to get the total grams of protein. 460 / 4 = 115. Using this example, a person consuming 2,300 calories per day, aiming for 20% of their calories to come from protein, will need to consume 115 g of protein per day. Learn more about calculating your protein requirements here.
Can protein help you lose weight? Including protein as part of a balanced diet has been proven to assist with weight loss. Of the three macronutrients, protein is the most satiating. Studies have shown that it provides a feeling of fullness for longer than carbohydrates or fats. Several meta-analyses of studies showed increased weight loss, fat mass loss, and preservation of lean mass following high protein, calorie-restriction diets versus low protein, calorie restriction diets. Participants in these studies also had lower blood pressure, triglycerides, and reduced waist circumference overall when on the high protein diet. Learn more about high protein foods and weight loss here.
Can protein help you build muscle? High quality protein combined with exercise can help build muscle. Eating within 30–60 minutes of finishing exercise may be the most beneficial for building muscle. During this time, skeletal muscles make better use of nutrients in food than they do 3 hours after exercising. The current recommended daily allowance (RDA) for protein is set at a level that prevents muscle loss and provides the minimum required amino acids. Individuals seeking to gain muscle should be eating more than the RDA. Active individuals may eat up to 2 g per kilogram (kg) body weight of protein per day. The most active individuals may go as high as 3.5 g per kg body weight. Eating high protein levels for long periods may cause digestive, renal, and vascular problems. Learn more about eating protein to build muscle here.
How much protein do I need in pregnancy? The RDA of protein for females ages 19-50 who are pregnant is still 10-35% of total daily caloric intake. But since pregnant people need extra calories during the second and third trimesters of pregnancy, the amount of protein they need to eat will be higher. For teens under 18 who are pregnant, the RDA is 10-30% of total daily caloric intake from high quality protein sources. Learn about what to eat during pregnancy here.
How do you know if you are eating too much protein?
Proteins are the most versatile molecules for the human body and are key to almost all biological processes. The average recommended dietary allowance for protein is calculated using the ratio of 1 gram of protein for every 1 kilogram of a person’s body weight. The recommended dietary allowance or RDA for protein depends on factors, such as: age
gender
pregnancy and breastfeeding
activity levels Adults are generally recommended to eat 0.8 g per kilograms (kg) of body weight daily.
Recommended protein intake According to the Institute for Medicine (IOM) , the daily RDA for protein is as follows: Life stage and gender RDA in grams (g) per day Infants and children 0–6 months 9.1 6–12 months 11.0 1–3 years 13.0 4–8 years 19.0 Males 9–13 years 34.0 14–18 years 52.0 19–70 years and older 56.0 Females 9–13 years 34.0 14–70 years and older 46.0 Pregnant or breastfeeding women All ages 71.0 Being physically active can increase the RDA of protein that people should eat. A 2016 study recommends eating: 1.0 g of protein per kg of body weight with minimal activity levels
1.3 g of protein per kg of body weight with moderate activity levels
1.6 g of protein per kg of body weight with intense activity levels Anyone who is pregnant or breastfeeding will need to eat a lot more protein than other people. Some studies have also found that people may need to increase the protein intake as they age. A 2016 study concluded that older adults should eat more protein than is currently recommended to promote healthy aging. The researchers recommended that adults should ideally consume protein in the range of 1.2–1.6 g per kg of body weight daily, to prevent age-related muscle loss or sarcopenia. The study also concluded that these amounts would also improve appetite control, satiety, and weight management.
Are high protein diets safe? The IOM recommend people get between 10 and 35 percent of their daily energy intake from protein. Most people can safely eat between 2 and 3.5 g per kg of body weight daily, especially those who need more protein than others, such as: athletes
pregnant and breastfeeding women
people who do physically demanding jobs Researchers are still unsure whether very high protein diets are safe, especially when someone is also cutting back on their carbohydrate intake.
What is the effect on weight loss? Share on Pinterest High-protein diets may reduce hunger cravings and help with weight loss. It seems higher protein diets may assist with weight loss. It is likely that high-protein diets promote weight loss because high protein foods tend to promote a feeling of fullness, helping reduce hunger cravings and overeating. One small study in adolescent overweight or obese girls found evidence that eating breakfast, especially one high in protein, may help control neural signals that regulate food cravings and reward-driven food behaviors. More research is needed to understand the full relationship between high protein diets and weight loss.
How can you eat high-protein diets healthfully? A large variety of plant and animal-based foods are high in protein, including: meats dairy products
nuts
legumes
seeds
unrefined wholegrain cereal and wheat products Not all protein-rich foods are ideal for people looking to lose weight or maintain a healthy diet. Examples of protein-rich, low-calorie foods include: 3 ounces (oz) skinless chicken breast (less than 26 g protein and 113 calories)
1 scoop of whey protein (less than 24–26 g and 130 calories)
6 oz greek yogurt (less than 17 g protein and 100 calories)
2 large eggs (less than 12 g protein and 144 calories)
½ cup tofu (less than 10 g protein and 95 calories)
2 tablespoons (tbsp) peanut butter (less than 8 g protein and 190 calories)
½ cup beans (less than 8 g protein and 110 calories)
1 oz almonds (less than 6 g protein and 165 calories)
1 cup cooked oatmeal (less than 6 g protein and 165 calories)
½ cup cooked quinoa (less than 4 g protein and 110 calories)
Who should avoid eating too much protein? Share on Pinterest Side effects from protein overconsumption may contribute to kidney and liver conditions. Some people cannot eat as much protein as others because of conditions that interfere with digestion. Risk factors associated with developing side effects from protein overconsumption include the following: kidney and liver conditions
low carbohydrate intake
starvation
gout
being deficient in nutrients needed for protein metabolites, including glucose, arginine, glutamine, and vitamins B-6, B-12, and folate
