One to two protein shakes per day is the right number for most people. The exact count depends on three things: how much protein you need daily, how much you're already getting from food, and the gap between those two numbers. A shake fills the gap. It doesn't replace a meal.
How Much Protein Do You Actually Need Per Day?
This is where most people get it wrong. They either follow the government minimum or some bodybuilder's Instagram recommendation. Both miss the mark.
The RDA for protein is 0.36g per pound of bodyweight. That's 61g for a 170 lb person. But here's what the fine print says: the RDA is the minimum to prevent deficiency. Not the amount for building muscle, staying full, or performing well. It's the nutritional equivalent of the minimum credit card payment. Technically enough. Practically terrible.
The International Society of Sports Nutrition (ISSN) published a position stand recommending significantly higher intakes for active individuals. Here's how it breaks down by activity level:
| Body Weight | Sedentary (0.36g/lb) | Active / Muscle Building (0.7-1.0g/lb) | Athlete / Heavy Training (0.8-1.2g/lb) |
|---|---|---|---|
| 130 lbs | 47g | 91-130g | 104-156g |
| 150 lbs | 54g | 105-150g | 120-180g |
| 170 lbs | 61g | 119-170g | 136-204g |
| 190 lbs | 68g | 133-190g | 152-228g |
| 210 lbs | 76g | 147-210g | 168-252g |
A 170 lb person who lifts three times a week needs 119-170g of protein per day. That's roughly double the RDA. The government says 61g is fine. The research says you need twice that.
Your daily target is the starting point. Everything else is math.
How Many Shakes Does It Take to Hit Your Target?
Forget formulas. This is basic subtraction.
Step 1: Pick your daily protein target from the table above.
Step 2: Add up the protein from your meals. A rough estimate is fine — you don't need a food scale.
Step 3: The difference between your target and your food intake is your gap. That's what your shakes need to cover.
Here's what it looks like in practice:
Target: 150g protein/day (170 lb active adult, middle of the range)
| Meal | Protein |
|---|---|
| Breakfast — 3 eggs + sausage | ~30g |
| Lunch — chicken breast + rice | ~40g |
| Dinner — steak + vegetables | ~45g |
| Total from food | ~115g |
Gap: 35g
One scoop of PaleoPro Paleo Protein delivers 26g of protein. So one shake gets you close. Two shakes (52g) puts you comfortably over your target with room for daily variation.
For most people eating three protein-rich meals per day, one to two shakes fills the gap. If your meals are lighter on protein — a salad at lunch, pasta for dinner — you might need two shakes. If you're eating a ribeye at dinner every night, one shake or even none might be enough.
The shake is a gap-filler. Figure out the gap first.
Can You Drink Too Many Protein Shakes?
Yes. Not because protein powder is dangerous — but because drinking four shakes a day means you're not eating enough real food.
Here's the physiology. Your body can only use so much protein at one time for muscle protein synthesis. Research suggests 20-40g per sitting is the range that maximizes MPS. Eat 80g of protein in one meal and your body will still digest and absorb it — but the excess gets used for energy or excreted, not channeled into building muscle. You're not getting double the benefit from double the dose.
Spacing your protein across 4-5 meals or snacks throughout the day is more effective than cramming it into fewer sittings. A study by Areta et al. (2013) found that distributing protein evenly across the day produced better muscle protein synthesis than front-loading or back-loading the same total amount.
Here's the practical filter:
- 1-2 shakes/day: Normal. Fills the gap. Leaves plenty of room for whole food.
- 3 shakes/day: Probably too many. Ask yourself why your meals aren't covering more.
- 4+ shakes/day: That's not a nutrition plan. That's a powder dependency.
If most of your daily protein comes from a shaker bottle, something needs to change. Whole food delivers micronutrients, fiber, healthy fats, and the simple satisfaction of eating. Protein powder — even one with real benefits — can't replace any of that.
On the safety side: consuming up to 2g per pound of bodyweight has been studied without adverse effects in healthy adults. You're not going to hurt your kidneys with two protein shakes. You might just be shortchanging your diet.
Is One Protein Shake a Day Enough?
For a lot of people, yes.
One shake gives you roughly 26g of protein — about the same as a chicken breast or four eggs. If you're eating three solid meals with decent protein in each one, a single shake fills whatever small gap remains.
Think of it this way: if your meals already get you to 120g and your target is 140g, one shake handles it. You don't need more.
One shake works especially well for:
- People who eat protein-rich meals consistently
- Anyone using it as a post-workout recovery drink
- People who just need to top off their daily total
A protein shake is a supplement. The word means "in addition to." If your foundation is solid, one addition is enough.
Is Two Protein Shakes a Day Too Much?
Not even close. For most active people, two shakes per day is perfectly reasonable.
Two scoops gives you about 52g of protein from shakes. For someone targeting 150-170g per day, that's roughly a third of your intake — leaving two-thirds for whole food across three meals. That's a healthy ratio.
The most common pattern: one shake after a workout, one as an afternoon snack. This gives you a post-exercise protein hit and fills the dead zone between lunch and dinner when most people either eat junk or eat nothing.
Two shakes a day also makes sense if:
- You have a higher protein target (180g+ per day)
- You skip breakfast and need to catch up
- Your schedule makes cooking multiple protein-rich meals difficult
- You're in a muscle-building phase and need every gram
Two shakes plus three meals is a solid structure. You're still eating plenty of real food. You're just using powder strategically to make up the difference.
When Should You Drink Your Protein Shakes?
Timing matters less than total daily intake. We covered this in depth in our complete protein shake timing guide, but here's the summary.
Post-workout has a slight edge. Your muscles are primed for protein uptake after resistance training. Having a shake within 1-2 hours of finishing supports recovery. But the "anabolic window" is wider than supplement companies told you — hours, not minutes.
Between meals is underrated. A shake at 3 PM bridges the gap between lunch and dinner, keeps your amino acid levels steady, and stops you from raiding the pantry.
Morning works if you skip breakfast. A shake takes 60 seconds and delivers 26g of protein before your day runs away from you. That's the difference between hitting your target and falling short by noon.
Before bed has research behind it. A study by Snijders et al. (2015) found that pre-sleep protein intake stimulated overnight muscle protein synthesis and improved recovery. If you train in the evening, a shake before bed gives your muscles fuel while you sleep.
The best time is whatever time helps you hit your daily number consistently. Don't overthink it.
Frequently Asked Questions
Is 3 protein shakes a day too many?
Probably. Three shakes is 75-80g of protein from powder alone. For most people, that signals your diet needs more whole food — not more scoops. If you weigh 220+ lbs and train heavy, three might make sense on occasion. But for the average person, two is the ceiling and one is often enough.
Can I replace meals with protein shakes?
In a pinch, sure. As a regular habit, no. A protein shake is 120 calories and 26g of protein. A real meal delivers protein plus fats, fiber, vitamins, minerals, and volume that keeps you full. If you're replacing lunch with a shake every day, you're missing nutrients your body needs. Once or twice a week when life gets chaotic? Fine. Daily? Fix your meal prep instead. Try our high-protein muffins if you want a grab-and-go option that's actually food.
Do protein shakes make you gain weight?
Only if they push you into a calorie surplus — which is the same rule that applies to every other food on the planet. A scoop of protein powder is about 120 calories. That's not causing weight gain. But if you're adding two shakes per day on top of meals that already meet your calorie needs, those extra 240 calories add up over time. Protein shakes don't magically cause weight gain. Excess calories do.
How much protein can your body absorb at once?
Your body can digest and absorb far more protein than the internet claims. The "30g myth" won't die, but it should. Your body absorbs virtually all the protein you eat — the question is how much gets used for muscle building versus other processes. For maximizing muscle protein synthesis, 20-40g per sitting is the sweet spot. Eating 60g in one meal isn't wasted, but splitting it into two sittings of 30g is more efficient for building muscle.
Should I drink protein shakes on rest days?
Yes. Your muscles recover and grow on rest days, not during your workout. The training creates the stimulus. Rest and protein create the adaptation. Dropping your protein intake on non-training days is one of the most common mistakes people make. Keep your daily target the same whether you trained today or not. A shake on rest days supports the recovery you earned in the gym yesterday.
Are protein shakes necessary for muscle growth?
No. You can build muscle eating only whole food. Chicken, beef, eggs, fish — all excellent protein sources. Shakes just make hitting your daily target easier and more convenient. If you travel, have a busy schedule, or don't love cooking four protein-heavy meals a day, a dairy-free protein shake bridges the gap. Necessary? No. Useful? Extremely. Think of it like a dishwasher — you can wash dishes by hand, but why would you if you don't have to?
Need a protein powder that actually fits your diet? PaleoPro Paleo Protein Powder is grass-fed beef protein isolate — four ingredients, no dairy, no bloating. One scoop, 26g of protein, done. Browse our full protein collection to find the right fit for your goals.