How Many Protein Shakes Should I Drink Per Day to Lose Weight?

Written by Megan Ayala. Last Updated: February 22, 2021

Protein shakes are a common solution for those who want to lose weight and do it the right way.

You are going to come across a long list of options and each one is going to promise quick results. In the end, it is more about the journey and understanding what can amplify your weight loss rather than getting in your way.

For those who are interested in losing weight, it is time to look at how to make the most of a good protein shake during the day.

This article will dive deeper into the value of a protein shake along with how to make the most of it for your weight loss journey.

Is There an Ideal Number of Protein Shakes Per Day to Lose Weight?

This number isn’t necessarily cut and dry for everyone, rather it’s come from my personal experience losing weight with the help of protein shakes and on research I have done on the subject. While this worked great for me, you may find that a different number of shakes works better for you.

Base one our research, it is recommended to consume one protein shake per day to lose weight assuming everything else is in check including your dietary intake, exercise, and general quality of life (i.e. sleep).

Based on research done into the subject by the Mayo Clinic, protein shakes are not a magic bullet nor should they be assumed as a miracle solution for losing weight. Instead, protein shakes are a great way to augment what you are already doing and optimizing how fast you lose weight [1].

Please note, you should be getting at least 1 gram of protein per pound of bodyweight. If you are 200 pounds, you should consume 200 grams of protein per 24 hours.

This is important to keep in mind for those who incorporate a protein shake into their diet during the day.

Things to Consider with Protein Shakes for Weight Loss

• Number of Calories

The first thing you will have to focus on will be the number of calories going into your body during a 24-hour cycle.

You have to eat below maintenance as that is the only way you will shed fat. Several calculators can help with this and that is when you can start adding protein shakes into the mix.

Always keep track of your weight loss number when it comes to calories. This is how you are going to know what to target and how much to eat during the day.

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• Nutritional Breakdown

The nutrients you are consuming will be integral to your weight loss journey.

Some people will quickly cut calories, drink protein shakes, and exercise but then forget to eat the right nutrients.

If you are not getting enough nutrients, your body will begin to shut down. This happens due to the added exertion of exercising and/or eating differently from what you were doing beforehand.

This is why it is better to get out in front of this by analyzing what is going into your body.

• Surrounding Meals

It is never a good idea to drink a protein shake and then stop eating entirely.

This is a mistake and that is a dangerous issue many people deal with. This is starvation and is not the right way to lose weight at all.

By doing this, you are going to create health issues that are hard to handle. Instead, you want to keep things simple and make sure you are counting calories and incorporating your protein shake into the mix to get enough nutrients in your 24-hour diet.

This is why the surrounding meals are just as important as anything else.

• Exercise

Are you taking the time to exercise during the day?

It is one thing to drink a protein shake every day but another to make sure it is adding value to your life. Those who take the time to go for a run, lift weights, and/or do anything where the body is moving will have much better results.

It is all about burning calories when it comes to shedding weight the right way.

Of course, by drinking a protein shake you will add protein into your diet and exercising will help push things along. It is all about finding the right balance when it comes to what you are eating and what you are doing during the day.

The Benefits of Protein Shakes

• Increased Protein Intake

The main advantage comes through the increase in protein intake, which is key when you are starting to cut down on other protein sources.

Most people will stop eating enough protein when they go down this weight loss path. It happens naturally and that is when you start feeling sluggish and/or not yourself.

To avoid feeling like this without overdoing the calories, you will have to find a middle ground and that is why most people look towards protein shakes. These are the best for ensuring you are getting enough protein during the day and maximizing your health.

• Promotes Muscle Growth

Muscle growth is one of those things most people don’t think about as much as they should. If you are someone that is putting in time at the gym, it doesn’t hurt to drink a protein shake after your workout.

This improves your protein synthesis and ensures you continue to build high-quality muscle throughout the day.

For a lot of people, this is one of those requirements that make things easier when it comes to getting fitter. You will need that additional protein especially if you are losing weight and not getting protein through other food sources.

• Easy to Digest

A lot of people don’t realize how difficult it is to eat specific foods during the day. When you are losing weight, it might not be easy to eat some of the foods that are you are required to.

This is why more and more people start leaning towards getting their nutrients in liquid form, which is why a protein shake works well.

The beauty of a protein shake is, you will know it is going to taste great.

This is key as it will be easy to digest and you are going to get a healthy number of calories at the same time. According to experts, it is a lot easier to get your calories in when you do this especially if you are busy during the day.

Weight loss is all about knowing how many calories you are consuming and protein shakes do help a lot.

• Reduces Blood Pressure

According to studies down on the use of whey protein, it is possible to see a natural reduction in blood pressure for those who suffer from this condition.

Rising blood pressure is a significant issue as you begin to age and it’s essential to keep it under control. Those dealing with excess weight ofter struggle in this regard and don’t know how to approach the situation safely.

By consuming protein shakes from time to time, it’s possible to lose weight and therefore reduce those constant blood pressure fluctuations [2].

Final Thoughts

These are the most important details to think about when it comes to your overall health and what you are consuming during the day.

Many people want to lose weight but don’t know where to start. This includes taking weight loss supplements that are not verified and/or don’t work the way they are marketed to.

As a result, you will be scared of consuming protein shakes but this is a completely different solution. Protein shakes have been used for years and offer high-quality protein as long as you are using the right kind.

The leading brands take care in offering high-grade whey protein and that can be a part of your weight loss strategy. If not, you can always create a personalized protein shake where the ingredients are specifically chosen by you.

Whatever direction you decide to go in, a protein shake per day will help as long as you are focused on maintaining your caloric intake.

References

1. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/protein-shakes/faq-20058335
2. https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein#TOC_TITLE_HDR_3