Most active people drink one protein shake a day, which contains just one scoop of protein, meaning that you get almost half of the recommended daily protein intake from this shake. It's recommended that you try to consume just 25 to 50 grams of protein powder each day. It's safe to have more than one protein shake a day, but the experts we spoke with recommended limiting your intake to three. Most research shows that healthy people can tolerate up to 1.5 grams of protein per pound (3.3 grams per kg) of body weight per day, from both food and protein supplements, without side effects.
If you're extremely active (more than one workout per day or extremely long training sessions), three protein shakes per day might be appropriate, Byrd says. Remember that protein shakes are nutritional supplements, which means that they should complement the foods in your diet, not replace them completely. Dropping a tablespoon or two of powder into a bottle is much easier than preparing a meal, and it allows you to meet your exact protein goals without having to worry about weighing everything in the meal. A health professional may recommend a protein supplement for people who are picky eaters or people with malnutrition.
Vegetable protein powders can be prepared from several plant-based proteins, such as brown rice, peas, soy and hemp. It can be overwhelming to choose a protein powder from the many options available online or at a health food store. It's important to understand the reasons why you don't drink too many shakes a day, but it can still ask you questions about the best way to incorporate protein shakes into your diet. Animal-based protein powders are usually made of two milk proteins called whey and casein, with whey being the most popular.
There are plenty of vegan protein powders on the market, with a variety of flavors and ingredients available. Certain protein shakes can be a complete source of protein, but they are not a complete substitute for protein-rich foods. Protein powders are generally recognized to be safe, although you may experience digestive side effects if you consume large amounts of protein powder. If you're currently drinking protein shakes like they're going out of style, it's probably time to slow down.
Instead, use protein powder to supplement your balanced diet at times when you can't meet your protein needs.