Here at Elite Supps we are obsessed with protein! It’s one of the most popular and the most tried and tested fitness supplements - and for good reason! Protein shakes can help you reach a range of goals - from gaining muscle to losing weight and everything in between. The question we are tackling today is: How many protein shakes should you be drinking in a day?
How much protein do I need in a day?
The amount of protein you need in a day depends on 3 things - your body weight, your activity level and your fitness goals. For example, if you want to gain muscle you will need to eat much more protein. This makes it tricky to give a simple answer. Let’s look at a few simple equations to calculate your protein requirements. This handy table will act as a guide, but we’ll break it down further as well.
The first thing that you’ll notice is that the column for sedentary is all the same! That’s because if you really want to work towards your fitness goals - especially building muscle - you need to move your body!
Protein requirements for Maintenance
In order to maintain your body weight and general health, your body needs a certain amount of protein. There is a simple way to calculate this. Multiply your body weight in kilograms by 1.2. This is the minimum amount of protein you should be consuming daily. Let’s use our Elite Supplements superstar Jessie as an example. Jessie weighs 70kg. Multiply that by 1.2 and you get 84. So Jessie needs to be eating at least 84 grams of protein daily to maintain good health.
Protein requirements for Muscle Gain
If you want to gain muscle, you need to be consuming a lot more protein. The old rule of thumb was “If you want to get jacked you need to consume a minimum 2g of protein per pound of bodyweight.” We’re aiming to modernise that a tiny bit. To get the best results from your training, aim to consume at least 1.6 grams of protein per kilogram of body weight. Let’s use Jessie as an example again. Multiply 70 (Jessie’s body weight in kilograms) by 1.6 and we get 112. That means Jessie needs to get at least 112 grams of protein everyday to chase those sweet gains.
Protein requirements for Fat Loss
In order to lose fat, you should aim to get at least 1.6 grams of protein per kilogram of bodyweight. This is the same amount that you should aim for if you are trying to gain muscle. This is for two reasons. Firstly, when you are in a calorie deficit you want to hold on to as much muscle as possible. Getting adequate amounts of protein will help your body keep you muscle and burn fat instead. Secondly, protein is very filling, therefore eating lots of protein will help you stick to that calorie deficit.
I’ve calculated my protein intake. What’s next?
So, that’s a summary of how much protein your body needs a day. The next step is to work out how much protein you are currently eating. We suggest logging a week’s worth of your eating in an app like myfitnesspal. It will then tell you how much protein you are consuming each day. It’s a good idea to average that out over the week, as every day isn’t going to look the same.
Let’s go back to Jessie. Jessie wants to gain muscle and is going to aim to eat 120 grams of protein in a day. After logging a week’s worth of eating, Jessie is averaging about 100 grams of protein daily. Jessie decides that a protein shake is the perfect solution to get that extra 20 grams of protein. Easy!
How much protein is in a protein shake?
An average protein shake will have about 20 grams of protein. That can change from brand to brand, and also depends on what type of protein you are choosing. Collagen proteins and plant based powders will generally have less protein than a whey shake. What we’re saying is - make sure you read the label!
Is it possible to drink too many protein shakes in a day?
The quick answer is no. There are no long term issues with a high protein intake. You may experience a few unpleasant short term effects however. Some people find that excessive protein errr... clogs up the system. So if you are incorporating a lot of protein into your diet in the form of shakes, make sure you are getting enough fibre too. Others find that whey protein can cause tummy upsets. There are a few options to offset this effect. You can try plant based protein, or whey protein isolate, which has next to no lactose. Switch nutrition’s WPI95 also has digestive enzymes so it’s extra gentle on your tumtum.
How many protein shakes should I drink per day?
There is no hard and fast rule with protein shakes. As we mentioned above - you can’t have too many, so the best idea is to calculate your protein needs, and add in shakes to supplement your diet. Some people also take shakes between meals to help curb their appetite.
How many protein shakes a day should I drink to get lean?
The most important word for those trying to get lean is CALORIES. If you are considering using protein shakes to get lean, make sure that they fit in your daily calorie goals. Protein shakes are a great snack between meals to curb your appetite and feed your muscles.
How many protein shakes a day should I drink to bulk up?
If you are aiming to get at least 1.6 grams of protein per kilogram of body weight, incorporating protein shakes into your diet will make life a lot easier. The amount of protein you are getting in your diet will determine exactly how many shakes you will need. If you want to bulk up, you will want to have protein for breakfast, lunch and dinner.
When should I drink protein shakes?
Protein shakes can be consumed between meals, after working out, or before bed to feed your muscles as you recover. Timing your macronutrients is not as important as getting them.
How many protein shakes a day for women?
Men and women often have different fitness goals. However, the protein requirements for men and women are the same, depending on what goal you are aiming for. With one exception. Women who are pregnant, lactating or breastfeeding need to be consuming more protein than average. The recommended amount is 1.8 grams per kilogram of bodyweight. However, as with anything related to pregnancy and breastfeeding, make sure you consult your doctor.
How many protein shakes a day for men?
The amount of protein men need will depend on what goals you are working towards. Use our protein table above and aim to consume at least the recommended amount of protein for your body weight.
Protein is an important nutrient for your body - no matter what your fitness goals are. Browse our range of amazing protein products and get on the way to a fitter, better you.