Can You Drink 2 Protein Shakes A Day? Pros & Con

If you work out and have less protein in your diet, you won’t be gaining much muscles. If you take more than recommended protein in your diet and you will gain muscle but it can have numerous side effects. Such things can lead to confusion and make a person wonder if they can drink 1, 2 or more protein shakes a day.

Let’s discuss more about ‘if it is okay to drink 2 protein shakes a day or not’. We will also explore the benefits and risks of consuming multiple protein shakes daily.

Why Protein Shakes are Required?

The main purpose and benefit of protein shakes is that they provide high protein to calorie ratio.

That is, drinking protein shakes can easily boost up the protein ratio in a diet without increasing much of the calorie.

And as we all know protein is the building block of muscles. If you get enough of protein you need as per your goal, the better it will be for muscle gain.

Protein shakes greatly help individual who cannot get the adequate amount of protein from their food.

You might also like:

Do You Need Protein Powder to Build Muscle?

Can You Drink 2 Protein Shakes A Day?

Yes, you can drink 2 protein shakes a day or even more. But that depends on your activity level and how much protein you need depending on it.

If you have high protein requirement and if you work out more (4-5 times a week), your protein intake should also increase. This is because you need more protein for muscle building. In such cases, you can drink 2 scoops of protein shakes a day or even 3 protein shakes a day.

If you have less active lifestyle and you don’t workout much, your protein intake should also decrease. In such case you can either drink 1 protein shake a day or you don’t even need it. You can easily get enough protein your body requires from your foods.

How to know how much protein shakes can I drink a day?

To know how much protein shakes you can or should drink a day totally depends on your fitness goal and activity.

For this you will have to find out how much protein you need per day. It all depends on your body composition, workout activity on regular basis and your fitness goal.

After you have your protein requirement for your body, next step will be to count your protein you are taking from your dietary food. This does not include drinking protein shakes yet.

Now, you need to know how much protein you are getting short of just by having food. The shortage of protein is the amount you need to drink from your protein shakes.

For example, if you drink 1 scoop of protein shake, it generally has 20-25 grams of protein in it. If you are short of 40-50 grams of protein per day from you diet, they you can easily go ahead and drink 2 scoops of protein shakes a day.

But, if you are getting enough protein from your food, you can drink 1 protein shake a day and be good with it.

Similarly, if you work out more, you might need more than 50 grams of protein just from your protein shakes. In such cases, you can have 3 protein shakes a day.

Benefits of Drinking 2 Protein Shakes A Day

If you drink 2 protein shakes per day means you have an active lifestyle. So, this can come with several benefits. Some of these include:

1. Muscle Growth and Repair

Protein is essential for muscle growth and repair. Consuming protein shakes after a workout can help to repair and rebuild muscle tissue.

2. Weight Loss

Protein shakes can be used as a meal replacement or snack to help with weight loss. Protein is more satiating than carbohydrates or fats, which can help to reduce overall calorie intake.

3. Convenience

Protein shakes are a convenient way to meet daily protein needs. They are easy to prepare and can be consumed on the go.

Two protein shakes mean that you have got majority of your protein you need per day. Rest you can easily get it from your food.

4. Improved Athletic Performance After you Drink 2 Protein Shakes

Consuming protein shakes before and after exercise can help to improve athletic performance and reduce muscle soreness.

Risks of Consuming Too Much Protein

While protein is important for overall health, consuming too much protein can have negative health effects.

Too much protein issue happens when you are having extremely more protein than your body requires. This can majorly happen if you are drinking more than enough protein shakes than you need.

Some risks of consuming too much protein include:

Kidney damage: Consuming excess protein can put a strain on the kidneys and may cause kidney damage over time.
Gas
Bloating
Stomach ache
Acne
Dehydration: High protein intake can lead to dehydration if you do not drink enough water.
Weight gain: Consuming too many calories, including from protein shakes, can lead to weight gain.

In general, it is safe to drink up to 2 protein shakes per day, as long as you are not exceeding your daily protein needs. It is important to also consider the other sources of protein in your diet, as protein shakes should not be the sole source of protein.

Precautions to Take When Drinking Protein Shakes

While protein shakes can be a convenient way to meet daily protein needs, there are some precautions to take:

Be aware of your daily protein needs and do not exceed them.
Choose a high-quality protein powder and be mindful of additives.
Consume enough water to prevent dehydration.
Be aware of potential side effects, such as bloating or gastrointestinal discomfort.

Conclusion

In conclusion, it is safe for anyone to drink 2 protein shakes a day as long as you are not exceeding your daily protein needs. Protein shakes can provide numerous benefits, such as muscle growth and improved athletic performance. However, it is important to choose a high-quality protein powder and be aware of potential risks associated with excessive protein intake.