How Many Protein Shakes To Take Per Day For Best Results: A Comprehensive Guide

If you've been hitting the gym, trying to lose a few kilos, or just aiming to get a bit healthier, you've probably heard a lot of talk about protein shakes. They're pretty much everywhere these days, aren't they?

But with all the chat comes the big question: How many protein shakes per day should you be knocking back for the best results?

Well, you've come to the right place! We're here to break it down so you can get the most out of your shakes without overdoing it. Let's crack on.

Alright, before we dive into the nitty-gritty, here's the meat of it.

The number of protein shakes you should have per day depends on a few things: your overall activity level, your diet, and your health goals. Most experts reckon one to two protein shakes per day is the sweet spot.

"The most I would recommend to an average person is two per day, simply because anything beyond that point is going to cut into your diet in a negative way,” said registered dietitian Christine Byrne in a 2023 interview with Men's Health (1).

It's enough to boost your protein intake without going overboard. Yes, there's such a thing as too many grams of protein per day — and it can lead to negative side effects, like kidney strain, so it’s important to keep things balanced (2).

Now that we've got that out of the way, let's dive deeper into protein.

It's not just for the gym junkies; it's crucial for everyone. Protein is your body's building blocks, helping to repair muscles, make new cells, and keep your hair and nails looking schmick. Whether you're lifting weights, running, or just living your life, your body needs protein to stay in good nick.

The right daily protein intake varies, but eating enough protein throughout the day is key for building and maintaining muscle mass, especially when training hard or cutting calories.

More Movement = Higher Daily Protein Requirements

Studies, such as one published in Nutrition Bulletin, have shown that active blokes need more protein. Athletes, in particular, need more protein than the average person, especially if they're into strength training (3).

Depending on how much you're moving, you might need between 1.2 to 2.2 grams of protein per kilogram of body weight daily (4). Sounds like a fair bit of steak, eh?

Enter protein shakes, your on-the-go ally.

So, what's the go with protein shakes? Basically, they're a convenient way to get your protein in without having to cook up a storm. Made from whey, casein, soy, pea, or other protein sources, these shakes can help you meet your daily protein quota, no sweat.

Protein shakes provide a convenient way to ensure you get the high levels of the various amino acids required for muscle growth and recovery, especially if your diet is slightly lacking in the protein department.

Trying to drop a few kilos? Protein powder shakes can be a ripper help.

They keep you feeling full, which means less snacking on junk. Opt for shakes that are low in sugar but high in protein and fibre to get the best bang for your buck.

Studies have even shown that replacing meals with protein shakes can lead to weight loss while preserving lean muscle mass (5). A pretty good deal, right?

Incorporating protein shakes into your daily routine can significantly enhance your fitness journey, especially when done with a bit of know-how.

When is the Best Time to Take Protein Shakes?

For starters, timing is everything. Downing a protein shake post-workout is arguably the best time because that's when your muscles are practically shouting for protein to kickstart the repair process.

A study published by the Nestle Nutrition Institute Workshop Series suggests that dietary protein should be ingested during and/or immediately after the cessation of exercise to allow muscle protein synthesis rates to reach maximal levels (6).

Basically, after you've given it your all with the weights or smashed out a high-intensity session, your muscles are in a prime state to absorb nutrients, making a protein shake an excellent choice to fuel recovery and growth.

The benefits of protein shakes aren't limited to post-workout muscle recovery. For the bloke constantly on the move with barely a minute to spare, a protein shake can be a lifesaver as a meal replacement. It's a quick, no-fuss way to ensure you're still fueling your body with essential nutrients without having to pause your day.

When choosing a shake for this purpose, opt for one that's not just high in protein but also enriched with vitamins, minerals, and perhaps a bit of fibre to keep you feeling fuller for longer.

The Man Shake – Your Partner in Achieving Your Fitness Goals

Enter The Man Shake. It's not your average weight loss shake; it's a high-quality protein dietary supplement designed with the everyday Aussie bloke in mind. That means it tastes great, is dead easy to prepare and will keep your stomach from rumbling as you battle the belt buckle.

Whether you're looking to lose weight, build muscle, or just maintain a healthy lifestyle, The Man Shake has got your back. Plus, it's convenient, tasty, and packed with all the good stuff to help you meet your protein needs. Each serving of The Man Shake contains:

• Only 2.4 grams of sugar to avoid those afternoon energy crashes
• 30 grams of protein to build muscle and keep you fuller longer
• 25 vitamins and minerals to keep you in tip-top shape
• 7.5g of dietary fibre to help digestion
• Pre & Probiotics to boost your mood and strengthen your immune system
• Natural fat burner formulation to increase fat loss

On The Man Shake program, we recommend subbing out 1-2 meals per day with our meal replacement shakes for best results.

It's also important to note that you should always consult a health care professional before making any significant changes to your diet.

That said, it's crucial not to fall into the trap of relying solely on shakes for your nutritional intake. Whole food sources are indispensable in a balanced diet, offering a broad spectrum of nutrients that shakes alone can't provide.

Integrating a variety of fruits, vegetables, whole grains, and protein-rich foods into your meals ensures you're getting a well-rounded array of nutrients crucial for overall health, not just muscle repair and growth.

Moreover, spacing out your protein intake throughout the day can also be beneficial. Consuming protein shakes between meals as a snack is a smart way to keep hunger at bay, stabilise blood sugar levels, and maintain a steady intake of protein throughout the day. This approach can help in managing weight and supporting muscle synthesis continuously.

So, how many protein shakes should you drink per day?

It's not a one-size-fits-all answer, but with a bit of know-how and some common sense, you can make protein shakes a handy part of your diet. Just remember to listen to your body, mix it up with plenty of whole foods, and keep your goals in sight.

It's time to shake things up and make those protein shakes work for you. Cheers to smashing your fitness and weight loss goals!

“How Many Protein Shakes Do You Need a Day? A Dietitian Has Answers” By Christine Byrne. ‘Men’s Health’. August 2023,
https://www.menshealth.com/nutrition/a39209797/how-many-protein-shakes-per-day/

“Does Too Much Whey Protein Cause Side Effects?” ‘Healthline’. Medically reviewed by Adam Bernstein, MD, ScD — By Ryan Raman, MS, RD — Updated on December 18, 2023
https://www.healthline.com/nutrition/whey-protein-side-effects#TOC_TITLE_HDR_6

"Dietary protein for athletes: From requirements to optimum adaptation." 'Journal of Sports Sciences;. By Stuart M Phillips and Luc J C Van Loon, 2011. 
https://pubmed.ncbi.nlm.nih.gov/22150425/

"Protein intake for athletes and active adults: Current concepts and controversies." by Brendan Egan. September 2016 — 'Nutrition Bulletin' 41.
https://www.researchgate.net/publication/306104572.

"A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomised human clinical study".Nutr Metab (Lond). 2008. By Joy L Frestedt,1 John L Zenk,1 Michael A Kuskowski,2 Loren S Ward,3 and Eric D Bastian 3
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/

"Role of dietary protein in post-exercise muscle reconditioning." Nestle Nutrition Institute Workshop Series 2013 Luc J C van Loon. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/