How Many Protein Shakes A Day Should You Drink?

A scoop of chocolate whey isolate protein

It’s a common question, but no one seems to know answer – How Many Protein Shakes A Day Should You Drink?

I was in the gym locker room and overheard an interesting conversation between two young guys.

Guy A: “If you want to build muscle you’ve got to drink at least 3 protein shakes a day”

Guy B (Who was kind of chubby): “I’m not interested in building muscle right now. I just want to get ripped first”

Guy A: “Well if you are trying to get ripped you can save your money, you don’t need any supplements”.

That conversation is what inspired me to write this post. So I’m going to answer once and for all exactly how many protein shakes you should be drinking per day.

First – Calculate your protein requirements.

As always, these things are going to vary from person to person.

Everyone has different protein requirements, but a general rule of thumb is to consume .8-1.5g of protein for every lb of lean body mass you have.

So for example, a 200lb male who is 10% body fat would need to consume about 180g of protein.



Second – Get most of your protein from real food.

Protein shakes are a muscle building supplement. They should be taken in addition to a clean nutrition program.

Most of your protein intake should be coming from whole foods like chicken, fish, steak and other lean meats.


Third – Fill in the gaps.

Hopefully you’ve been taking my advice and keeping a food log as well as a workout journal. You should be tracking all of the food you are consuming. I personally use an app called MyFitnessPal to track all of my calories, protein, carbs and fats.

If you have no idea how many calories and grams of protein, carbs and fat you should be eating. Check out my post on how to calculate your macros.


Finally – Supplement as needed.

Let’s use the 200lb male with 10% body fat as an example again.

We already know he needs about 180g of protein every day.

Let’s say that throughout the day he consumed 130g of protein via whole food sources like chicken, fish and steak.

He’s going to need to consume about 50g worth of protein shakes. That’s about 2 protein shakes eachday. One of these shakes should definitely be taken immediately after a workout. The other could be taken between meals sometime throughout the day.


It’s as simple as that. However, if it takes more than 3 protein shakes to hit your daily protein goal, then you’re not eating enough real food. Anything more than 2 protein shakes/day is excessive.

About the Author

Anthony Myers
My name is Anthony. I'm the main author of Download my $77 muscle building course for free here - > Click here to download

19 Comments on "How Many Protein Shakes A Day Should You Drink?"

  1. my weight is67 kg how much protein powder my body needs????

  2. Hi I am about 5’11, 19 years old and weigh about 155 lbs. How much protein do you think I should take in daily?

  3. Hey im 15 years old, how much should i take, and how many times a day should i take it?

  4. Hi there, how much protein would you suggest for a 30 year old female weighing 105 pounds and trying to build some muscle. Also how much would you suggest just trying to maintain muscle? Thanks 🙂

    • Hey Sam,to build some muscle Id say 125-150g

      To maintain where you currently are I’d say as long as you’re getting 110-115 you will be fine.

      Hope that helps.

      • Yikes no wonder I am not seeing much difference muscle wise! I am a vegan and eat a lot of raw food but no way get enough protein maybe about 50g and thats with a raw 15g protein shake. Thanks for your reply 🙂

        • Yeah it can be hard to get protein in when you’re on a strict vegan diet, maybe that should be my next article topic, high protein foods for vegasns and vegetarians 🙂

          Even if you have to increase the number of protein shakes you take, just make sure you’re getting that protein in, after all protein is the building block of muscle.

      • Is it harder to develop muscle for women who are naturally skinny….like I’m 5’31/2 and weigh 104 if so, what ways can I change or do too see more in quick span of months

        • No, my wife (I Just got married 🙂 2 weeks ago) is actually naturally skinny.

          She struggles to go above 112lb.

          I may get some heat for this, but I truly believe it is easier for women like you and my wife to build that jaw-dropping body that men love and women want.

          My cousin was exactly like this and her Fiance (One of, if not, THE BEST female trainers in the world) turned her into a professional Bikini competitor in a short amount of time. She went from not even working out to becoming a pro in like a year or so. (Her name is Bianca Binno if you want to search her).

          I don’t assume you want to be a pro, you just want to look awesome, so I think 3-6 months you could look great.

          Here’s why:

          As long as you are lifting weights 2-3 x a week and challenging your muscles, any weight taht you do add is typically lean muscle, and a small amount of muscle really stands out on bodies like yours.

          If you add 5lb of muscle to a chubby chick (sorry for lack of a better term), you don’t really notice it because it’s covered up by fat.

          If you add 5lb of muscle to a girl like you or my wife, you instantly notice it, everything looks sexier.

          So here is what I would do….

          First, start tracking everything you eat in MyFitnessPal, make sure you are eating enough (this is a problem my wife has, she’s a nurse and works long and late hours, so she forgets to eat often).

          Make sure you’re getting 100+ grams of protein.

          Go to the gym and lift weight, I don’t even see a need to do cardio at this point, lift weight for 30-45 minutes, make sure you are lifting heavy enough tochannelge your muscles.

          If you need any help you can reach me on the blog or at

          • Finally someone tells me that lol I always heard its hard for my body type but really why I’m not seeing any results because of my routine and nutrition. Sometimes I’m up for working out and I’m not in the mood then it becomes an everyday thing to a see then a month. So speaking about my weight training its seems like I can only stick with a 20lb barbell if trying to attempt doing a squat:/ but when it comes cable machine doing a donkey kick standing up 30lb what can I do to make it easier for me to develop my strength when doing squats (how to feel that soreness in quads instead of the inner thighs)

  5. im 17 and i weigh 135lbs ,how much protein should i eat?

  6. hey im 14 years can I take protein shakes two time a day

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