How many protein shakes should I have in a day?
Protein shakes are a convenient and tasty way to increase your daily protein intake, however it's important to be mindful of how many you have and to know how much protein powder is too much. Depending on your diet, you may be able to get all the protein you need from whole foods, but if you're looking to boost your intake, protein shakes can help achieve this. Before choosing how many protein shakes to have, it’s important to first understand how much protein you should consume per day.
How much protein should I consume per day?
In general, most sedentary adults should aim to consume a minimum of 0.8 grams of protein (as a macronutrient) per kilogram of body weight per day to avoid deficiency. So, if you weigh 70 kilograms (154 pounds), you should aim for approximately 56 grams of protein. The amount of protein you should consume per day can also depend on several factors:
Gender - The average male has a higher percentage of muscle mass and lower percentage of body fat than a female. Someone with a higher percentage of muscle will require more calories and therefore a greater daily protein intake.
Women (average adult RDI) 46 grams
Men (average adult RDI) 56 grams
Age – As you get older, your body becomes less efficient at absorbing and using protein. Once you reach 40–50, sarcopenia (losing muscle mass as you age) begins to set in. To prevent this and to maintain muscle mass, your protein intake should increase to about 1–1.2 grams per kilogram of body weight.
Activity level & building muscle - People who exercise regularly also have higher needs than a sedentary adult and will require about 1.1–1.5 grams of protein per kilogram. People who regularly lift weights and are trying to build muscle mass should aim to consume 1.2–1.7 grams per kilogram.
It’s also important to note that if you are overweight, your weight will need to be adjusted before calculating your protein needs to avoid overestimating.
How much protein is too much?
It’s also equally important that you’re not consuming excessive protein, the general consensus is that two grams of protein per kilogram of body weight is the upper limit for most adults. If you weighed 70 kilograms (154 pounds), you should not consume more than 140 grams of protein per day. Consuming high amounts of any nutrient for extended periods of time typically comes with health risks, and this is also the case with protein. Although a high protein diet has many health benefits, eating protein in excess also poses the following issues:
- Weight gain
- Constipation
- Diarrhea
- Bad breath
- Dehydration
- Kidney damage
- Heart disease & increased cancer risk
Excess protein also means excess calories. This surplus in protein will usually be stored as fat, used as energy or excreted. This can lead to weight gain over time if you’re consuming too many calories in the process of trying to boost your protein.
Use good quality protein powders are that highly concentrated with protein and are low in sugars and carbohydrates to avoid consuming excess calories. It’s generally much easier to consume these other macronutrients from day to day wholefoods. At Pro Scoop we stock Botanika Blends Plant-Based proteins which are a high quality, high protein and low calorie protein powder which are produced right here in Australia. These protein powders can also play an important role in the diets of vegans/vegetarians who may be lacking protein in the absence of consuming animal-based protein.
Now that you understand how much protein you should be aiming for each day and how much protein is too much, we now need to establish how much protein you’re getting from every shake.
How much protein is in a protein shake?
The amount of protein in a protein shake can vary depending on the brand and type of protein powder used. Generally speaking, a typical protein shake will contain around 20-25 grams of protein per serve. It's important to check the nutrition label of the specific product you're using to establish exactly how much protein you’re getting. Some protein powders may have more or less protein depending on the serving size and level of protein concentration. Also keep in mind that the protein content will increase if you’re mixing the powder with milk instead of water.
Refer to the ‘Nutritional Information’ table on the back of your protein packaging and locate the ‘Serving Size’ column (not Qty per 100g column). This is where you’ll locate the amount of protein you’ll get in every serve.
The short answer.
Let’s say your protein has 25 grams of protein per serve/per protein shake and you have a daily target of 100 grams of protein per day. If you consume 1 protein shake a day you’ll need to make the balance of 75 grams with whole foods. However if you consume 2 protein shakes a day, you’ll need to make the balance of 50 grams with whole foods. Given that the average male has an RDI (recommended daily intake) of 56 grams of protein, it’s very unlikely that you’ll ever need more than 2 protein shakes.
In general, 1 – 2 protein shakes a day is a good way to boost your daily protein consumption without the risks of consuming excessive protein. However you should also consider other nutrients in the protein shake, the quality of your protein product and of course your personal nutritional requirements. If you are unsure of how much protein you should be consuming it's best to consult with a healthcare provider or a registered dietitian. They can help you determine the right amount of protein for your individual needs.
How do I accurately measure protein powder and track my daily protein consumption?
It is important to use accurate measurement methods and to follow the instructions on the protein powder packaging for the appropriate serving size unique to the brand that you’re using. Some brands will provide a scoop in their packaging for you to use, however many brands are now phasing these out as disposable plastic scoops are wasteful and bad for the environment. Many protein powder brands now have directions such as ‘approximately 2 – 3 tablespoons’ in their serving size, however tablespoons are messy to use with powder and are not an accurate means for measurement.
At Pro Scoop, we’ve developed a protein shaker bottle which has a built-in, re-usable scoop which has measurement levels embossed at 30,20,10 & 5 grams. Pro Scoop shaker bottles are a convenient and accurate way for you to measure any protein serving size and help you track your daily protein consumption. Our premium shaker bottles are made from high-grade BPA/BPS free and food safe materials that have been engineered to last.
