Last Updated On January 1, 2026
There has been a lot of buzz surrounding protein lately. This isn't just another diet fad; protein is key for optimal health, enhancing performance, and supporting muscle growth.
Protein supplements are everywhere; they offer a quick and convenient way to bump up your protein intake. I often have people ask me if they can consume too much protein powder. Are there risks in doing so? I have all the details below.
How Much Protein Should You Take On An Average Day?
There is no limit to the amount of protein powder you can have on an average day. Theoretically, you could meet your daily protein target using only protein powders, but you would be missing out on vital nutrients from food sources, so I wouldn't recommend doing so.
The consumption of daily protein powder intake depends on your body weight and your health and fitness goals.
Adequate protein and amino acids are important because protein is not only for building muscle; it is a vital part of our diet to support metabolic health and hormone production and provides an energy source. It supports both muscle growth and weight loss goals.
Whey protein is a complete protein, meaning it contains all nine essential amino acids, including the three branched-chain amino acids (BCAAs), and comes in powder form. Amino acids are the building blocks of protein and a crucial part of the body’s repair mechanisms.
Consuming whey protein powder provides the amino acids your body needs for enhancing muscle protein synthesis and promoting muscle growth.
The average person who wants to support their overall health should have an adequate protein intake of 0.8-1 grams of protein per kilogram of body weight. For those who take their training or sports more seriously or those who are active, the recommendation increases.
Here’s a rough guide to the minimum amount of protein you need per day:
The amount of protein powder shakes you can take on an average day depends on gender, activity levels, and goals. Let’s dive into how much protein powder you need.
How Many Protein Shakes A Day For A Woman?
The amount of protein powder shakes women should have a day depends on their protein needs to support their goals and activity.
Generally, women need fewer calories and protein than men, but if a woman is very active and has more muscle mass than a sedentary male, chances are her protein intake could be more than his.
It is a very individual thing, but generally speaking, a woman should consume 1 shake per day and 2 on harder training days.
How Many Protein Shakes A Day For A Man?
The same goes with men regarding the amount of protein required each day; it is individual. Men, in general, have more muscle mass than women; therefore, they require more protein daily.
Depending on their goals, men can consume around 2 shakes a day and bump it up to 3 on harder training days.
How Many Protein Shakes A Day To Gain Muscle?
To build muscle mass, it is essential to be within the range of 1.6-2.2 grams of protein per kilogram of body weight per day. The number of protein shakes you have in a day to build muscle is totally dependent on your individual protein intake targets.
For example, if you are an 80kg male and you want to consume 2 grams of protein a day, that's 180 grams of protein. 2 shakes, depending on the type of protein powder your use, will be approximately 25 grams of protein each. 2 shakes in the day is 50g of protein, then 130 grams from food sources is very achievable.
How Many Protein Shakes A Day To Lose Weight?
To lose weight, you should consume enough protein to keep you satiated and fuller for longer, be in a calorie deficit, and exercise regularly. If you want to lose fat and grow lean muscle, you should focus on a higher protein intake, aiming for the range of 1.5-2 grams per kilogram of body weight per day.
When trying to lose weight, 1 shake per day is generally enough to bump up protein intake and keep calories down.
Reduce the amount of fat consumed by drinking protein shakes with water. Your daily calories need to be under the amount of energy, or calories, you use.
The best thing you can do for losing weight effectively is to follow a healthy diet, exercise regularly, and remember that it takes time.
How Many Protein Shakes A Day For Cardio Training?
Protein powders are usually associated with weight training and building lean muscle mass, but you can use protein supplements to support cardio training.
The number of shakes depends on if you are using cardio training for endurance sports or weight loss purposes. Those training for sports can consume 3-4 protein shakes per day, and those who want to do cardio for weight loss, weight control, or simply for the health benefits should stick to 1-2 per day.
Should You Take It Every Day?
People often ask me if it's okay to drink protein powder, even on days they don't train. You can definitely consume protein powder every day if it fits into your nutritional goals and you need a convenient way to get more protein in.
There is no right or wrong answer when it comes to drinking a protein shake every day for healthy individuals. I tell my clients that if they struggle to meet their daily protein goals, a protein shake is an easy way to increase their overall protein intake.
The source of protein you consume should come from, firstly, a variety of whole foods and, secondly, supplementation.
Protein powders should be used by anyone who wants to get more out of their performance in the gym or sports or is trying to build more muscle. Using protein powder as a snack is a good strategy for weight loss as a meal replacement.
How Many Scoops Per Serving?
When using dietary supplements, always check the label and follow the guidelines. Most protein powders contain around 25-30 grams of protein per scoop. I like to use a whey isolate as it a more refined and is a purer protein supplement, and is quickly digested.
The best protein supplement you can buy is one without lots of additives. I always recommend that people choose high-quality protein and stay away from cheap ones that are full of fillers and other ingredients that can create digestive distress, like bloating.
Generally, one scoop per protein shake at a time is enough unless you have some serious goals to gain muscle mass. Otherwise, it is a good idea to spread protein shakes throughout the day.
Here is a general guideline of how many scoops you should have:
When Is The Best Time To Take It?
Usually, people who take a protein supplement want to see improvements in the gym or for muscle growth, and I'm often asked when is the best time to take a protein shake for better results.
Research suggests that there could be evidence that consuming protein around your workout will induce a rise in muscle protein synthesis, but there is little difference if consuming before or after unless training fasted, as highlighted above.
Protein timing around workouts is dependent on your fitness goals and your tolerances.[1]
The best time to take a protein supplement depends on your goals, personal preferences, eating plan, and training schedule.
If you want to take casein protein, this is best consumed at night as it is a slow-digesting protein and can assist with muscle repair. Whey protein and whey isolate are best consumed around training.
How Much Protein is Too Much?
Firstly, I want to address, in general, how much protein is too much, and secondly, how much protein powder is too much.
A lot of people I speak to have concerns about the risks. There is research to support there is a low risk of high-protein diets for healthy individuals.[2] I still find people are concerned there are risks, particularly to the liver and kidneys, if they consume a lot of protein.
There have been lots of mixed expert opinions regarding the effects of high-protein diets. Still, the general consensus is that excessive consumption of protein and protein powders are not suitable for people with preexisting health conditions in the kidneys or liver.
There is research to suggest that those who have a high-protein diet do have a higher risk of kidney stones. Moreover, a high protein diet contains more red meat; therefore, people consume more saturated fat, which might lead to a higher risk of heart disease and colon cancer.[3]
Research shows that extra protein is not used efficiently by the body and could cause a metabolic burden on the bones, liver, and kidneys. Guidelines for diet should adhere to what has been clinically proven.[4]
There is no evidence to suggest that it is risky for healthy people to have too much protein powder.
The takeaway regarding high protein diets is to ensure you are consuming the right amount of protein for your body weight and goals and don't overconsume because the body cannot sufficiently use all the protein consumed.
Effects Of Over Consuming Protein Powder
Weight Gain
Overconsumption of protein powder can increase your calorie intake and lead to weight gain, but only if this puts you into a calorie surplus. It isn't specifically the protein powder that causes weight gain; it's too many calories.
Kidney Problems
Many people think that high protein diets are linked with kidney damage, but this has been disproved, and there is no link found in the research. However, people with existing kidney issues should be careful consuming protein powder and should speak to their healthcare provider before taking supplements.[5]
Dehydration
Higher protein diets require the consumption of more water. A 2002 study found that high-protein diets create more instances of dehydration. When consuming high-protein diets, increase your fluid intake, even if you don’t feel thirsty.[6]
Nutrient Deficiencies
I always recommend that my clients have whole foods rich in protein and not replace these with the ease and convenience of multiple protein shakes. Protein shakes lack other nutrients such as carbohydrates, healthy fats, and fiber. By swapping meals with shakes, you are risking nutrient deficiencies.
Digestive Issues
Some protein powders contain ingredients that can create digestive issues. It isn't caused by drinking too many shakes; the issue is with additives and fructose-based ingredients.
Essentially you need to choose a protein powder that doesn’t have lots of artificial ingredients and sugars that can cause digestive distress like stomach cramps, bloating, gas, and diarrhea.
Common Questions About Protein Shake Consumption
If it fits into your dietary requirements, then yes, it is ok to have 2 protein shakes a day. However, if you're meeting your daily protein intake by eating different foods, then there is no need to consume 2 shakes in a day.
A 2018 study concluded that to maximize protein anabolism, healthy adults can consume protein at a max intake of 0.55 grams per kilogram per meal across four meals.[7]
This aligns with a daily intake of 2.2 grams per kilogram per day, which is on the upper limit of what’s generally recommended.
The takeaway and something I always remind my clients is that you need to spread protein consumption throughout the day as this maximizes protein absorption, which is vital for building muscle.
Most of your protein sources should come from whole foods, and plenty of protein-rich foods can be chosen. Protein supplementation should be an addition to a healthy and balanced diet.
Some common high-protein sources include:
So, What Is the Right Amount Of Protein Powder For You?
Protein powders are great, but they shouldn't be replacing high-quality whole foods. I recommend sticking to around 1 to 3 protein shakes daily if you are a healthy and active person and choosing a protein powder that isn't loaded with fake stuff, especially if you want to consume the upper limit of protein powder.
References:
- https://www.frontiersin.org/articles/10.3389/fnut.2018.00083/full
- https://www.hindawi.com/journals/jnme/2016/9104792/
- https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much
- https://www.hindawi.com/journals/isrn/2013/126929/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129142/
- https://www.eurekalert.org/news-releases/886083
- https://www.tandfonline.com/doi/full/10.1186/s12970-018-0215-1
Last Updated on January 1, 2026
