Are You Overdoing Protein Shakes? A Dietitian Weighs In
These days, most people know how important protein is—especially if you’re trying to build muscle or stay fit. Getting enough of it through whole foods alone can be tough, which is why protein shakes have become a go-to snack for many. But the real question is: how many protein shakes should you actually be drinking in a day?
They’re super convenient—perfect for a quick post-workout refuel or when you’re in a rush. Still, it’s entirely possible to have too much of a good thing.
Experts recommend that men consume between 1.2 to 1.8 grams of protein per kilogram of target body weight. For someone who weighs around 200 pounds, that translates to roughly 108 to 160 grams of protein per day. It’s not hard to hit that number if you’re chugging a few protein shakes daily. While powders like whey and casein offer a solid protein punch, they lack the broader range of nutrients found in whole foods like eggs, chicken, or legumes. It’s key to remember that protein powder is a supplement—not a meal replacement.
So, how many protein shakes a day is too many?
Although there’s nothing wrong with having protein shakes, overdoing it could mean missing out on essential nutrients from other food sources. “Food should come first,” says Megan Byrd, R.D., blogger at The Oregon Dietitian. “But if you have dietary restrictions or struggle to get enough protein from whole foods, shakes are a convenient way to boost your intake.”
That said, Byrd cautions against replacing full meals with protein shakes since they don’t provide the complete nutrient profile you get from whole foods. Her recommendation? Keep it to a maximum of two shakes per day for the average person. More than that could start to crowd out the nutrients you’d otherwise get from balanced meals.
If you work out regularly and are aiming to build muscle, two shakes a day should be plenty. If you’re less active, even one shake might be enough. For highly active individuals—those doing multiple workouts a day or engaging in long training sessions—three shakes might be appropriate, according to Byrd.
The takeaway? Protein shakes are helpful—but they’re not a substitute for real food.
Protein shakes are an affordable, easy way to up your intake, and they definitely have a place in a healthy diet. But remember—they’re supplements. They shouldn’t replace whole foods in your regular meals.
What exactly is a protein shake?
Surprisingly enough, even the Cambridge Dictionary defines it: “a drink made by mixing protein powder with milk or water.” While many people blend in fruits, veggies, and other extras—that’s technically a smoothie. For this discussion, we’re keeping it simple: a scoop of protein powder (usually 20–30 grams of protein) mixed with water.
It’s also important to know that not all protein powders are created equal. Animal-based options like whey and casein contain all nine essential amino acids. Some plant-based proteins, such as soy or pea protein, do as well. If you’re relying on protein powder as a main source of protein, aim for one that’s complete in essential amino acids.
Where do protein shakes fit into your diet?
“Protein shakes can be a great tool for recovery after workouts,” says Byrd. Research backs this up—a 2018 Frontiers in Nutrition review found that protein supplementation before or after exercise can improve both performance and recovery. The optimal dose? It varies, but typically falls between 20 and 40 grams depending on the person and activity level.
They’re also useful for people who need help meeting daily protein needs—like older adults or individuals with conditions that cause muscle loss. “They’re a great way to fill in nutritional gaps,” Byrd says.
