The number of scoops of protein powder per shake or per day you can use depends on your protein needs and your overall eating plan. We recommend 2 scoops of protein as the maximum amount of supplements per day. Get the rest of your protein from whole foods. For those who follow a plant-based diet, it can be much more difficult to find quality protein sources to integrate into their diet.
Relying too much on protein powder as the main source of macronutrients has some adverse side effects, including digestive problems. Many of the commercial protein shakes on the market and those you can buy in shake bars contain high amounts of added sugar. Drinking a protein shake once or twice a day will ensure that your body gets the right amount of protein without accumulating extra calories. To avoid deficiency, calculate your ideal daily protein intake and control the amount of protein you consume in a single day.
Eating too much protein powder will unbalance your diet and could lead to adverse health problems. In the past, it was claimed that protein-rich diets could have dangerous health effects, such as kidney damage, but research has refuted this. Therefore, a 150-pound person needs around 55 grams of protein a day, while if you weigh 190 pounds, your protein needs will be higher than the recommended daily dose of 69 grams. Determine your ideal daily protein intake and then start incorporating one or two protein powder shakes into your diet, usually during the time you exercise.
According to an article published in April 2002 at the University of Connecticut Advance, drinking too many protein shakes may cause dehydration. According to the Academy of Nutrition and Dietetics, even athletes can get all the protein they need from whole foods without drinking protein shakes. Remember the rule to keep your protein intake between 10 and 35 percent of your total calorie intake. However, even though they are considered healthy, drinking too many protein shakes can cause you to eat too many calories and sugar, which can lead to weight gain and other health problems.
If you are very active, you need to consume more protein than a normal person because it is likely that you are consuming the energy provided by proteins and you need additional nutrients to continuously rebuild and recover your muscles. If you want to include a protein shake in your daily diet, start with one scoop of protein powder a day. If you drink a protein shake twice a day or more, you might wonder how safe it is for your kidneys.