You want to build muscle, lose weight, or just get healthier. Someone told you protein shakes help. Now you wonder if drinking three shakes every day will hurt you or help you.
The answer is clear: three protein shakes a day is too much for most people. Your body only needs a certain amount of protein each day, and three shakes plus regular food will push you way over that limit.
How Much Protein Does Your Body Actually Need?
Your body needs protein to build muscle, fix damaged tissue, and keep your organs working. But it doesn’t need endless amounts.
Scientists say you need about 0.8 grams of protein for every kilogram you weigh. If you weigh 70 kilograms, you need around 56 grams of protein per day. People who lift weights or play sports need more – about 1.6 to 2.2 grams per kilogram of body weight.
Here’s what that looks like:
- A 70kg person who doesn’t exercise much needs 56 grams of protein daily
- A 70kg person who trains hard needs 112 to 154 grams of protein daily
- A 90kg athlete needs 144 to 198 grams of protein daily
One protein shake contains 20 to 30 grams of protein. Three shakes give you 60 to 90 grams before you eat any food. Add breakfast, lunch, and dinner, and you easily hit 150 to 200 grams of protein. That’s too much for most people.
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What Happens When You Drink Too Much Protein?
Your body can’t store extra protein like it stores fat or carbohydrates. When you eat more protein than your body needs, several things happen.
Your kidneys work harder to filter out the waste products from protein breakdown. Research shows that healthy kidneys can handle high protein intake, but people with kidney problems face serious risks. The extra work strains your kidneys over time.
You might gain weight. Each protein shake contains 120 to 200 calories. Three shakes add 360 to 600 calories to your daily intake. If you don’t burn these calories through exercise, your body stores them as fat.
Your bones lose calcium. High protein diets make your body release calcium through urine. Studies show that people who eat too much protein for years have weaker bones and higher fracture risks.
Your stomach gets upset. Too much protein causes bloating, gas, cramps, and diarrhoea. Your digestive system struggles to break down large amounts of protein, especially from shakes that your body absorbs quickly.
When Should You Drink Protein Shakes?
Protein shakes work best in specific situations, not as meal replacements throughout the day.
Drink one shake after you train. Your muscles need protein within 30 to 60 minutes after exercise to repair and grow. A shake gives your body quick protein when it needs it most.
Use one shake as a snack between meals if you struggle to eat enough protein from food. This works for people who train twice a day or have very high protein needs.
Replace one meal with a shake only if you can’t eat solid food. Some people drink a shake for breakfast because they rush to work. This works occasionally but shouldn’t become your daily habit.
Is 3 Protein Shakes a Day Too Much? The Research Says Yes
Multiple studies confirm that three protein shakes daily exceeds what your body needs and uses effectively.
A 2018 study in the Journal of the International Society of Sports Nutrition found that athletes who consumed more than 2.2 grams of protein per kilogram of body weight saw no additional muscle growth. The extra protein just turned into waste.
Research from the American Journal of Clinical Nutrition shows that your body can only use about 20 to 25 grams of protein per meal for muscle building. Anything beyond that amount gets burned for energy or stored as fat.
The Australian Institute of Sport recommends that even elite athletes spread their protein intake across whole foods rather than relying on multiple shakes. They state that real food provides vitamins, minerals, and fibre that shakes lack.
How Much Do Protein Shakes Cost?
Money matters when you drink multiple shakes daily. Let’s look at the real costs.
A basic protein powder tub costs $40 to $80 AUD and contains 20 to 30 servings. Premium brands cost $80 to $120 AUD for the same amount.
If you drink three shakes daily:
- You use 90 servings per month
- You need 3 to 4 tubs of protein powder monthly
- You spend $120 to $480 AUD every month
- That’s $1,440 to $5,760 AUD per year
Compare this to whole food protein sources:
- Chicken breast costs $12 to $15 per kilogram
- Eggs cost $6 to $8 per dozen
- Greek yoghurt costs $5 to $8 per kilogram
- Canned tuna costs $2 to $4 per can
You can meet your protein needs through food for much less money and get better nutrition.
What Should You Eat Instead?
Real food beats protein shakes every time. Your body absorbs nutrients from whole foods better than from processed powders.
Top protein-rich foods include:
- Chicken breast – 31 grams of protein per 100 grams
- Lean beef – 26 grams of protein per 100 grams
- Fish like salmon or tuna – 25 grams of protein per 100 grams
- Eggs – 6 grams of protein per egg
- Greek yoghurt – 10 grams of protein per 100 grams
- Cottage cheese – 11 grams of protein per 100 grams
- Lentils – 9 grams of protein per 100 grams
- Chickpeas – 8 grams of protein per 100 grams
These foods give you protein plus iron, zinc, B vitamins, healthy fats, and fibre. Protein shakes give you protein and little else.
Signs You’re Drinking Too Many Protein Shakes
Your body tells you when you consume too much protein. Watch for these warning signs:
- Constant thirst and dry mouth
- Dark yellow or brown urine
- Frequent headaches
- Bad breath that smells like ammonia
- Stomach pain and bloating
- Constipation or diarrhoea
- Unexplained weight gain
- Feeling tired despite eating enough calories
If you notice these symptoms, cut back on protein shakes immediately and drink more water.
The Right Way to Use Protein Shakes
Protein shakes serve as supplements, not replacements for real food. Use them smartly and sparingly.
Drink one shake per day maximum for most people. Athletes who train intensely twice daily might need two shakes, but three is excessive for everyone.
Choose shakes with simple ingredients. Avoid products with artificial sweeteners, colours, and flavours. Look for whey protein isolate or plant-based proteins with minimal additives.
Time your shake for after training. Your muscles absorb protein best in the hour after exercise. This maximises the benefits and minimises waste.
Mix your shake with water, not milk or juice. This keeps calories lower and prevents digestive issues. Milk adds extra protein and calories you might not need.
Frequently Asked Questions
Can protein shakes damage your kidneys?
Protein shakes don’t damage healthy kidneys, but they strain kidneys that already have problems. If you have kidney disease or a family history of kidney issues, talk to your doctor before drinking protein shakes regularly.
Will three protein shakes help you build muscle faster?
No. Your muscles can only use about 20 to 25 grams of protein at once. Three shakes give you 60 to 90 grams in a short time, which your body can’t use for muscle building. The extra protein gets wasted.
Can you replace meals with protein shakes?
You can occasionally replace one meal with a protein shake, but you shouldn’t replace multiple meals daily. Whole foods provide nutrients that shakes lack, including fibre, vitamins, minerals, and healthy fats.
How long does it take to see results from protein shakes?
You’ll see results from consistent training and proper nutrition in 4 to 8 weeks. Protein shakes support this process but don’t create results on their own. Training and sleep matter more than supplements.
Are plant-based protein shakes as good as whey protein?
Plant-based proteins work just as well as whey protein when you consume enough total protein daily. Pea protein, rice protein, and hemp protein all support muscle growth effectively.
The Bottom Line
Three protein shakes a day is too much. Your body can’t use that much protein effectively, you waste money, and you risk health problems. One shake per day after training gives you the benefits without the downsides. Focus on eating real food for most of your protein needs, and use shakes only when necessary. Your body, your wallet, and your health will thank you.
