How Often Should You Drink Protein Shakes

Protein shakes are now a common part of many people's fitness and wellness routines. Regardless of whether you're an experienced athlete, a casual gym-goer, or just looking to keep a balanced diet, knowing when and how to incorporate protein shakes can really impact your outcomes. 

Protein is one of the three macronutrients that our bodies need every day for energy and to help us feel our best. If you're adding protein shakes to your routine, you may be wondering how many servings of protein per day you can safely consume, when to drink them, and what the maximum limit of protein intake is. In this article, we'll go over everything you need to know to optimize your protein intake and match it to your body's needs and training objectives.

People often opt for protein shakes for a variety of reasons. Whether it's to build muscle, lose weight, gain weight, or aid in recovery from an injury or illness, these shakes can serve multiple purposes. Protein smoothies can be beneficial for all of the above reasons, depending on ingredients and how frequently you consume them.

Before you grab that scoop and start shaking, it's important to consider how many servings of protein each day is right for you. You need to consider your muscle growth and repair goals, as well as how they fit into your daily routine.

What are Protein Shakes?

The Cambridge Dictionary has an official definition for the word "protein shake": "a drink made by mixing protein powder (a powder that contains a substance which helps the body develop and become strong) with milk or water."

Some individuals do make protein shakes by blending protein powder with liquid, veggies, fruits, and other things in a blender, but that's truly a smoothie.

Let's use the dictionary definition for the sake of this conversation. A protein shake is just a scoop of protein powder mixed with water, usually providing 20 to 30 grams of protein.

Not all protein powders are the same. Animal-based protein powders, such as whey and casein sourced from milk, provide all nine essential amino acids. So, when choosing protein powder as a substitute for other protein sources, it's important to select options that include all the essential amino acids.

Why Does Our Body Need Protein? 

Each day throughout our lives, our muscles exist in a constant state of change, as they undergo partial breakdown (referred to as muscle protein breakdown) and partial rebuilding (known as muscle protein synthesis).

Two highly effective methods to enhance muscle protein synthesis include engaging in resistance-based exercises, such as weightlifting, and ensuring sufficient protein consumption. Consuming protein after exercising boosts muscle protein synthesis more effectively than just exercising or resting without any protein. 

When aiming to lose weight and keep a calorie deficit, ensuring adequate protein intake is crucial. If you don't have it, your body might start to use muscle tissue for energy. A study published in Current Opinion in Clinical Nutrition and Metabolic Care indicated that increasing protein intake while on calorie-restricted diets aids in maintaining lean muscle mass and facilitates fat loss.

Protein also helps to slow digestion, leading to a prolonged feeling of fullness. This feeling of fullness is especially useful for managing those mid-afternoon cravings or late-night munchies. Studies have repeatedly demonstrated that meals rich in protein enhance feelings of satiety and lead to a decrease in calorie consumption afterwards. Devotion Protein features an 80/20 blend of whey isolate and micellar casein, providing both rapid and slow digestion to help you feel full longer.

As we grow older, it becomes increasingly vital to preserve our muscle mass. As people age, they often experience a loss of lean muscle, known as sarcopenia. This condition can result in reduced mobility and an increased risk of falls. Research suggests that older adults should increase their daily protein consumption to support muscle maintenance and functional strength.

What is the Daily Recommended Amount of Protein? 

When considering how many protein shakes a day to consume, it's important to take into account your overall protein requirements for the day.

• Healthy individuals require approximately 0.36 grams of protein per pound of body weight.

• Athletes need between 0.59 and 0.82 grams of protein per pound of body weight, depending on how often and intensely they train.

The lower limit (0.59g) is typically better suited for endurance sports such as distance running, tennis, cycling, or football. The upper limit (0.82g) is intended for workouts focused on strength, such as bodybuilding, powerlifting, functional fitness, or rugby.

This straightforward formula can help you determine the total amount of protein you need to consume each day, including both food sources and your protein shakes. If you weigh 154 pounds and engage in moderate exercise most days weekly, you would take your weight and multiply it by 0.59:

154 pounds x 0.59g/pound = 91g protein each day.

If you consume three meals a day, each meal should include around 30 grams of protein, which is approximately 4.6 ounces of grilled chicken breast. If your meals aren’t high in protein, protein shakes can effectively fill in the gaps.

However, if you weigh 242 pounds and follow a rigorous 2-a-day weight training routine, your protein needs could exceed 200 grams:

242 pounds x 0.82g/pound = 198g protein each day.

Getting this high amount from food alone can be quite challenging unless you’re prepared to eat about 6–7 servings of chicken daily... which could become quite monotonous in no time. This size and type of athlete may find it helpful to consume two or three protein shakes a day to reach their nutritional goals.

How Much Protein Is Absorbable Per Dose by Our Bodies? 

Because of the ongoing process of muscle tissue breakdown and synthesis, it's generally advised to divide your protein intake into 3-4 evenly sized doses throughout the day, whether in the form of meals or shakes.

Nonetheless, consuming excessive calories from any source can result in weight gain, indicating there is a maximum amount of protein that is advantageous. The rate at which you digest and absorb protein can vary depending on the other components in your meal or protein shake, such as milk, water, fruit, and fat sources, as well as the type of protein you select, whether it's whey, soy, casein, or another option.

How Many Protein Shakes a Day Should You Consume? 

It doesn't matter if you consume 2 or 3 protein shakes a day; what matters is the amount of protein you get each day for your progress. 

For those who exercise, the ideal daily protein intake falls between 0.64-0.91 grams per pound of body weight, with the specific amount varying based on your individual goals. While it's possible to obtain all of this from your diet, protein shakes offer a practical solution to guarantee you're receiving the necessary high levels of various amino acids essential for muscle growth and recovery.

Best Timing to Consume Protein Shakes for Maximum Results

The timing of your protein shake can significantly influence your outcomes, whether your goal is to build muscle, shed fat, or recover effectively.

Protein Shake Before or After Workout?

This is a frequently asked question, and the response varies based on your objectives and schedule.

After Workout (Post-Workout): Ideal for Muscle Recovery

This is the most frequent and impactful time. Following resistance or endurance training, your muscles experience breakdown and require amino acids for recovery. Having a protein shake within 30 minutes after your workout can be beneficial to:

• Reconstruct muscle fibers

• Accelerate recovery

• Avoid muscle soreness 

Before Workout: Ideal for Lasting Energy

A protein shake before your workout can help prevent muscle breakdown and provide you with steady energy, especially if you're exercising early or haven't eaten in a while. Pair it with a quick-digesting carbohydrate, such as a banana, for the perfect pre-workout energy boost.

Here's a helpful tip: If you've had a good meal 1–2 hours before your workout, a shake after your training is more important than one before.

Morning Shakes

Having a protein shake in the morning can aid in managing hunger, balancing blood sugar levels, and establishing a positive start for the day ahead. If you're pressed for time or practicing intermittent fasting, a morning shake can be a quick and easy way to begin nourishing your body. 

Between Meals (Snack Replacement)

Enjoying a shake between meals can help manage cravings and support muscle protein synthesis all day long. This is particularly beneficial during fat-loss periods when hunger hits. 

Before Bed

A slow-digesting protein shake, such as casein, before bedtime helps nourish your muscles overnight. Devotion Protein is an excellent option for nighttime recovery because it features a blend of whey isolate and micellar casein in an 80/20 ratio. This combination provides the quick absorption benefits of whey protein isolate while also offering a sustained release of amino acids from micellar casein. As a result, your muscles receive continuous nourishment throughout the night.

Common Mistakes with Protein Shake Timing

Protein shakes can be beneficial, but improper timing and usage can diminish their effectiveness.

Neglecting Post-Workout Nutrition

Delaying protein intake after a workout can impede your recovery. Your muscles act like sponges immediately after a workout, eager to soak up nutrients.

Excessive Dependence on Shakes

Shakes are meant to enhance your diet, not to consistently take the place of actual meals. Whole foods offer extra vitamins, minerals, and fiber that shakes simply can't provide.

Consuming All Your Protein in One Go

Protein is most effectively absorbed when consumed at various times throughout the day. Rather than having two shakes back-to-back, try spacing them out to support muscle protein synthesis throughout the day.

Can Excessive Protein Be Dangerous?

The ideal amount of protein varies from person to person; it truly hinges on your individual goals, lifestyle, and how active you are. A typical guideline is to target approximately 20–25 grams of quality protein in each serving to aid in muscle repair and growth.

Some individuals might find it advantageous to consume slightly higher amounts, 30 to 45 grams per serving, particularly if their goals include building muscle, enhancing strength, or preventing muscle loss as they age. Typically, recommendations are usually within the range of 20 to 45 grams per dose.

To determine how many protein shakes a day you should consume, begin by assessing your overall daily protein requirements. From there, you can adjust based on your meals and the number of shakes you plan to include.

If you have a high-protein lunch and dinner, a single shake in the morning, whether as part of your breakfast or afterward, could be sufficient to reach your daily target. If you train in the afternoon and have a long break before your next meal, having a second shake after your workout can aid in recovery and promote muscle growth.

While some people are concerned about the implications of consuming too much protein, there is no need to worry if you are otherwise healthy and follow a balanced diet. Just make sure you consume enough fiber, complex carbohydrates, good fats, and vitamins to maintain your overall health.

Final Thoughts

Protein shakes serve as an effective resource for enhancing muscle growth, helping recovery, and promoting overall health. Try to have 2–3 shakes each day according to your requirements, and schedule them around your workouts, in the morning, or as snacks between meals. For a clean and tasty choice, Devotion protein shakes simplify the journey of staying on track. Combine them with whole foods, and allow your nutrition to function more efficiently.

Are you prepared to level up your nutrition game? Consider adding Devotion protein shakes to your routine and experience the difference for yourself.

Frequently Asked Questions

What do we need protein for? 

Our muscles are in a phase of breaking down and then partially growing back up (muscle protein synthesis). Eating enough protein stops the breakdown of muscle protein and increases muscle protein synthesis, and preserves lean muscle mass.

How much protein do I need to consume every day? 

Healthy individuals should strive for at least 0.36 grams of protein per pound of body weight. Athletes should target a protein intake of 0.59 and 0.82 grams of protein per pound of body weight. 

How many protein doses should I take each day?

Many people find it helpful to divide their protein intake into 3-4 evenly sized doses to consume at various times during the day. 

Is it dangerous to consume too much protein? 

No. No studies have demonstrated any harm from protein in healthy individuals.