Proteins, like reading, are fundamental. Our body needs it to to build up muscle and repairing injuries. If you work out, you might consider supplementing your daily diet with protein shakes. But is it possible to do too much? How many protein shakes a day is too much?
Is it safe to have more than one protein shake per day?
Yes. It’s safe to consume more than one protein shake per day, but the experts we spoke with recommended limiting your intake to three.
What happens if I drink protein shakes all day?
“A day to drink several [four-plus] protein shakes probably won’t cause harm, but can be very uncomfortable physically,” says Monica Auslander Moreno, MS, RD, LD/N, registered dietitian in Miami. She says consuming too much protein can lead to Gastrointestinal symptoms which may include:
- Stomach ache
Another potential pitfall: Drinking too many protein shakes in one day could interfere with consuming other essential macros.
“If someone is consuming four to five protein shakes a day, it really limits their intake of vegetables and fiber as well as other nutrients commonly found in whole grains, greens, fruits and vegetables. “, declares Breton modelMS, RD, CDN, registered dietitian in New York.
Can you overdose on protein?
No, but regularly overdoing it can have nasty side effects.
“Protein is not a drug – you can’t ‘overdose’ it – but [chronically] excessive consumption could…lead to excess fat storage (as can overconsumption of any nutrient) and cause gastrointestinal discomfort,” says Auslander Moreno.
Consuming too much protein can be a waste of money and even sabotage your weight loss or fitness goals.
“When someone consumes too much protein, there’s a certain point where your body no longer absorbs it,” Modell says. “Your body doesn’t store excess protein like it does carbohydrates; this extra protein will either be converted to fat or excreted.
Calculating your protein intake
So how much protein does the average person need per day?
For most people, 0.8 grams of protein per kilogram of body weight per day should be enough, but if you exercise regularly, aim for 1.5 grams per kilogram of body weight per day. If your workouts are intense (think HIIT or heavy strength training), you should aim even higher — up to 2 grams per kilogram of body weight per day.
Here is a handy chart which shows how much protein you need per day based on your body weight.
The best course is moderation: One or two shakes a day.
“When I discuss protein shakes with my patients, I always bring back the fact that it’s a supplement,” says Michelle Grader, RDN, Registered Dietitian with Bethany Medical Clinic At New York. “They are there for convenience, if needed, to supplement a healthy, balanced diet – not to replace real food.”
Start incorporating shakes into your diet the right way with Shakeology, which contains 16-17 grams of pea protein, 6 grams of fiber and up to 60 ingredients to help you eat better, feel better and look better. live. For protein powders targeted specifically for performance and recovery, opt for Beachbody Performance Recovery in whey and plant-based varieties, which provide high-quality protein as well as amino acids to help support muscle growth and repair.