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How Many Protein Shakes a Day? (Fully Explained)

You deserve to take control of your health, and when you utilize enough protein shakes (such as how many grams of protein for weight loss and best protein supplements), getting fit will feel less intimidating and completely attainable.

So, let’s talk about whey protein shakes! I’ll clue you into all the details about how many protein shakes a day that you should consume, the health benefits of protein shakes, and more. You’ll be a pro, by the end.

woman working out at home on a yoga mat with weights

If I had to guess, then I’d say that your mornings are busy. Whether you’re preparing school lunches, getting ready for a shift at your office job, or gearing up for a day that’s jam-packed with errands, it’s probably hard to find time to think about your health and weight loss goals.

But beyond busy mornings, if I had to guess again, I’d say that you’re probably busy all day long! I understand that things can be hectic for the average person, so I’m going to talk you through a weight loss tip that won’t be hard to maintain on a daily basis: drinking protein shakes.

Benefits of Protein Shakes and Meal Replacement Shakes

I can’t emphasize this enough: in order to lose weight, you have to be eating enough protein—or supplementing your high-protein diet and balanced diet with shakes. Shakes are vital when you can’t meet your total daily protein goals with whole foods. Protein shakes are a fast and easy way (a great way, actually) to up your protein macros intake.

Meal replacements shakes for women on the go have become more and more popular over the last decade because a good one is nutritionally as good (or often better) than a complete whole foods meal on the run.

When you’re deciding on protein supplements, look for one that has complete proteins, like whey protein. This is because whey protein powder includes all nine essential amino acids, which is necessary for better health, muscle tissue repair, and more.

Here are a few benefits of protein shakes and meal replacements:

  • Shakes are convenient. You can drink them at work or on the go, and you won’t be burdened by prepping them.
  • You can reach your daily diet goals and adequate protein intake goals, quicker.
  • If you choose the right shake, you will consume the necessary essential amino acids.
  • Instead of opting for a high calorie fast food or junk food, you’ll be satiated and full from a healthier shake. So, you’ll have a lesser chance of weight gain and a better chance at weight loss.

How Many Protein Shakes a Day to Lose Weight

I can’t recommend a universal number, here, because the amount of protein shakes that you should consume, varies. In other words, the amount of extra protein shakes that you should consume, is contingent on your own macro goals and the kinds of protein-rich foods (whole foods) that you consume.

However, I can reveal a helpful piece of information, that will give you a better idea of how many shakes that you need, based on your own goals and body weight.

Here’s the tip. You’re going to need one gram of protein, per one pound of body weight that corresponds with your ideal weight.

stephanie making protein shake with 1st phorm protein

Let’s put things into perspective, with an everyday scenario that outlines one body’s protein needs. This scenario might even resemble your situation.

In this scenario, your current weight is 185 pounds, but your goal weight is 145 pounds.

When you’re planning what your protein macro daily goal should be, it’s going to be 145 grams, because your goal weight is 145 pounds.

You might be struggling to achieve your weight loss goals, because admittedly, consuming 145 grams of protein is hard. If you’re relying on whole foods to reach your macro goals, you might be setting yourself up for failure, as a health and fitness newbie.

To put things into perspective, one 8 ounce chicken breast has about 70 grams of protein.

In this instance, figure out what your macro count is pre-shakes, and then, once you have good idea what your daily protein requirement is, you’ll know how many shakes to incorporate in your diet.

You should aspire for the whole foods that you’re eating and the shakes that you’re consuming, to equate with your daily macro goal.

As you can see, depending on your own personal goals, the amount of protein shakes that you should be consuming, varies.

So, don’t compare your protein shake intake, to another person’s protein shake intake. When it comes to fitness goals and fitness journeys, everyone’s journey is going to be a little bit different.

How Many Protein Shakes a Day to Build Muscle

When I say ‘build muscle,’ I’m referring to the process of toning your body, through muscle growth. It is understandable that you might envision bodybuilders, when you think of the term ‘building lean muscle mass.’

However, this is a misconception, anyone can build muscle, and you won’t “get too bulky” if you’re working towards toning your body. It would take hours and hours in the gym and A LOT more protein and very strict nutrition to gain muscle like a bodybuilder.

So, if you’re interested in building muscle, or toning to lose weight and be fit, drinking protein powder shakes is a great option for you.

level 1 meal replacement jug of protein powder

Again, building muscle doesn’t mean working towards a body composition that resembles a bodybuilder’s.

Instead, building muscle means that you’re working towards increasing your metabolism, preventing day-to-day injuries, and doing the activities that you love. These are some of the benefits that come from building muscle, and they’re pretty great.

Here’s what you need to know about protein shakes, when you’re trying to build muscle.

At the very least, you should be having one protein shake like this post workout meal.

It is not uncommon to have three protein shakes a day. One shake after workout, plus 1-2 meal replacement shakes to meet those protein macros.

This is because you might be supplementing a low protein meal or replacing a meal with a shake, and this happens more frequently when you’re in the beginning stages of learning how to build protein heavy meals with whole foods.

Tracking Macros Instead of Calories

I’ll give you a quick run through about tracking macros instead of calories, but all of the details are in the post, Tracking Macros for Weight Loss after 40.

Macros are also known as macronutrients, and basically, macros are the details of calories (macros are divided into carbohydrates, proteins, and fats). So, when someone says that they’re tracking their macros, they just mean that they’re tracking the carbs, proteins, and fats that they’re consuming. 

Studies show that tracking macros is a better calculation and healthier option than tracking calories.

We’ve been over the convenient way to determine what your protein macro goal should be, but there are many apps and calculators, that help you get specific, accurate goals for all your macros. After working with a few different trackers, this one that I use along with an 8 Week Transphormation Challenge is by far the most comprehensive. (And when you sign up for premium using this link, I will be your coach for free!)

The bottom line is, that counting calories is not as beneficial for weight loss, as counting macros is. Sure, consuming fewer calories is great, but what kind of calories you eat is vital for long-term success.

How Much Protein Powder per Day?

Yes, I’m talking to you about protein drinks (and I love protein shakes), but I’ll be the first to admit that whole foods are better than protein powder supplements. If you can reach your macro goals with whole foods, great!

But if you can’t, protein shakes are the next best way to up your protein intake, and the amount of protein powder that someone needs to reach their goals, isn’t fixed.

So, when it comes to the amount of protein powder that you should be consuming each day, it’s going to vary. But, remember this: when you’re working out, ALWAYS use a fast digesting protein powder, like Phormula-1, for your post workout drink. I have a full review of 1st Phorm products, including their protein shakes so you know why I trust their products so much.

Depending on how many grams of protein per scoop of protein will determine how much powder per day. Some proteins only have 10 grams per scoop, whereas others (like this one I use) has 20-25 grams per scoop.

Can You Have Too Much Protein?

Like all good things, it’s certainly possible to have too much protein. I said this before, but macros are not just about protein, you’ve got to balance your protein macros with good complex carbs and healthy fats.

As a rule of thumb, do not consume more than 1.5 grams of protein, per pound of body weight (remember, your ideal body weight), unless a trainer, registered dietician, or another professional advises you.

Final Thoughts

Whether you’re drinking protein shakes or not, you should reach your protein goal, for long term health and weight loss.

I understand that it’s challenging to transition into a lifestyle with a higher activity level and a healthy diet, so I recommend protein shakes, if you’re struggling to reach your goals with only whole foods.

It might seem difficult, but reaching your health and weight loss goals is possible. Now’s the best time to start!

I know that you can do it, and I’m confident that increasing your protein intake, with whole foods or a few shakes, can help you get there. Between all the things that you’re already achieving, you can achieve your weight loss goals, too!

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