Generally speaking, drinking two protein shakes a day won't hurt your diet; in fact, it can even help ensure that you're getting enough of some nutrients you may be lacking. However, most dieticians and nutritionists agree that solid foods are preferable to those consumed in liquid form. To be clear, there's no hard and fast rule about consuming protein shakes, and consuming too many protein shakes in one day likely won't have any harmful long-term effects. For most people, one to three protein shakes a day should be enough to meet their nutritional needs.
Drinking more than three shakes a day probably isn't harmful, but it's probably best to replace protein supplements with whole foods that are more satiating and provide a more diverse range of micronutrients. If protein powder affects digestion, it's not worth drinking 2 protein shakes a day. The biggest problem with drinking more than three shakes to get enough protein each day is that you're probably neglecting whole foods that could be used instead. However, in addition to getting enough protein, you'd have to work hard at the gym to stimulate your muscles to adapt.
This method of controlling hunger has the added benefit of getting you closer to your daily protein intake goal. As previously reported by Men's Health, men should aim to eat between 1.2 and 1.6 grams of protein per kilogram of body weight per day; for a 185-pound man, that equates to approximately 90 and 120 grams per day. Also, if you notice that your protein shake is causing gas, bloating, or other digestive problems, you should choose a different brand. The main benefit of consuming 2 protein shakes a day is that you increase your protein intake by 40 to 70 grams, depending on the protein brand you choose.
It's also important to note that, in the long term, eating an extremely protein-rich diet comes with risk factors. If you're a vegetarian or vegan and are struggling to meet your daily protein needs or need an alternative to eating a sugary snack in the middle of the afternoon, an additional vegan protein shake might be just what you need. Studies have shown that even normally healthy people who consume too much protein can suffer side effects, such as decreased liver function and an increased risk of coronary heart disease. While there's nothing wrong with protein shakes by themselves, drinking too much could mean that you're not getting enough nutrients from other foods.
The more variety of protein sources you have (beans, chicken, salmon, Greek yogurt), the more nutrients you'll absorb, as each food has different health benefits. The brand of protein powder you use is important to avoid consuming a protein that contains unwanted additives. Consuming more may not be worth it, as the body may not properly absorb the protein you eat if you exceed the recommended amount per meal. The main food sources are animal products, such as poultry, fish, Greek yogurt, cottage cheese, and eggs, but if you have dietary restrictions, you may be very limited when it comes to whole-food protein sources.
That's why I always recommend buying protein powders online that have been tested by third parties to check the accuracy of the labels and the quality of the ingredients.
