How Often Should You Drink a Protein Shake to Build Muscle?

November 23, 2025 •

3 min read

According to the International Society of Sports Nutrition, individuals aiming to build or maintain muscle should consume between 1.4 and 2.0 grams of protein per kilogram of body weight daily. Achieving this can be a challenge for many, which is why figuring out how often should you drink a protein shake to build muscle is a common question for those seeking to optimize their results.

Quick Summary

The ideal frequency for protein shakes depends on your total daily protein needs, not just timing around workouts. For most active individuals, 1-2 shakes daily, alongside a balanced diet, is sufficient to support muscle growth and recovery. Total daily intake is more critical than a specific pre- or post-workout 'window' for optimal muscle protein synthesis.

Key Points

Total Protein Over Timing: Your total daily protein consumption (around 1.4-2.0 g/kg of body weight for active individuals) is more critical for muscle growth than the exact timing of your shake.
One to Two Shakes for Most: For the average gym-goer, 1-2 protein shakes a day, used to supplement a balanced diet, is typically enough to support muscle-building goals.
Post-Workout for Recovery: A protein shake within a few hours after a workout is an effective strategy to aid muscle repair and initiate the recovery process.
Pre-Sleep for Sustained Support: Consuming a slow-digesting protein like casein before bed provides a steady supply of amino acids overnight, helping to prevent muscle breakdown.
Don't Overdo It: Drinking more than 2-3 shakes daily can lead to replacing whole foods, potentially causing nutrient deficiencies and digestive issues.
Vary Your Intake: Combine protein shakes with whole-food sources like meat, fish, eggs, and dairy to ensure a well-rounded intake of nutrients.

Total Daily Protein Intake Trumps Specific Shake Timing

While many people focus on the precise timing of their protein shake, the most important factor for building muscle is your total daily protein intake. For individuals engaged in regular strength training, the recommended intake is generally higher than for sedentary people. Experts typically advise consuming between 1.4 and 2.0 grams of protein per kilogram of body weight per day to support muscle repair and growth effectively. For a person weighing 80 kg, this could mean aiming for 112 to 160 grams of protein daily. Protein shakes are a convenient supplement to help reach this total, especially if whole food sources are not readily available.

How Many Protein Shakes Per Day?

For most active people, one to two protein shakes per day is sufficient when combined with a balanced, protein-rich diet. This approach allows you to fill gaps in your nutritional intake without over-relying on supplements. Drinking two shakes provides a substantial protein boost and helps distribute protein intake throughout the day, which can enhance muscle protein synthesis. More than two or three shakes a day is often unnecessary for the average person and can lead to replacing nutrient-dense whole foods with supplements that lack essential vitamins, minerals, and fiber. It is crucial to remember that protein shakes are meant to supplement, not replace, a healthy diet.

Strategic Timing for Maximum Benefit

Although total daily intake is paramount, strategic timing of your protein shakes can still offer benefits, especially around your workouts and before bed. This is not about a rigid 30-minute anabolic window, as previously believed, but rather taking advantage of periods when protein can support specific physiological processes.

Post-Workout: Consuming a protein shake within a few hours after a workout can help initiate muscle repair and growth. This is when your muscles are primed to absorb nutrients most efficiently. A fast-digesting protein like whey is often recommended for this purpose.
Between Meals: Spacing out protein intake every three to four hours helps maintain a steady supply of amino acids in the bloodstream, continuously supporting muscle protein synthesis. A shake between breakfast and lunch or lunch and dinner can be a simple way to achieve this.
Before Bed: A slow-digesting protein, such as casein, taken before sleep can provide a sustained release of amino acids overnight, helping to prevent muscle breakdown during the fasting period.

Choosing the Right Protein Source

The type of protein in your shake can also influence its effectiveness based on your timing strategy. Different protein sources have varying absorption rates, which can be used to your advantage.

Protein Sources Comparison


Protein Type	Digestion Speed	Best Timing	Key Features
Whey	Fast	Pre- or Post-Workout	Rapidly absorbed, rich in branched-chain amino acids (BCAAs).
Casein	Slow	Before Bed or Between Meals	Forms a gel in the stomach, providing a gradual release of amino acids.
Soy	Medium	Any Time	A complete plant-based protein source.
Pea/Rice	Medium	Any Time	Commonly combined to create a complete amino acid profile for plant-based diets.

Potential Downsides of Over-Consumption

While high protein intake is beneficial for muscle building, consuming too many shakes can have drawbacks. Over-reliance on shakes can lead to digestive issues such as bloating and gas, especially with lactose-based proteins. Moreover, it can displace whole foods from your diet, leading to deficiencies in fiber, vitamins, and minerals. Finally, consuming more protein than your body can utilize for muscle repair will simply result in the excess being converted to energy or stored as fat, offering no additional muscle-building benefits.

Conclusion: Frequency Meets Flexibility

The ideal frequency for drinking protein shakes to build muscle is not a one-size-fits-all rule but depends on your overall dietary protein intake and workout schedule. For most individuals, incorporating one to two protein shakes per day is an effective way to supplement a whole-food diet and meet the necessary protein requirements for muscle growth. Timing shakes post-workout and between meals can be beneficial, but the total protein consumed throughout the day remains the most important factor. By focusing on consistency and quality, you can use protein shakes to effectively support your muscle-building journey.

For more in-depth nutritional information on protein, consult authoritative sources like the International Society of Sports Nutrition.

Frequently Asked Questions

Research suggests that for most people, the timing around a workout is less important than your total daily protein intake. A shake can be effective both before for sustained energy and after for initiating muscle repair, so convenience can be your guide.

For those looking to build and maintain muscle mass, a daily intake of 1.4–2.0 grams of protein per kilogram of body weight is typically recommended. This includes protein from both food and supplements.

Yes, absolutely. Protein shakes are a supplement, not a necessity. You can meet your daily protein needs entirely through whole food sources like lean meats, eggs, dairy, and legumes. Shakes simply offer a convenient way to increase your intake.

Yes. Muscle recovery and growth occur primarily during rest. Consuming protein on rest days helps support continuous tissue repair and maintenance.

Drinking too many protein shakes can lead to an excessive caloric intake, potentially causing weight gain. It can also displace other nutrient-rich foods, cause digestive discomfort, and offers no additional muscle-building benefits beyond your body's saturation point.

Distributing your protein intake into several meals or snacks, spaced every three to four hours, can help maintain a steady supply of amino acids to your muscles and promote optimal synthesis.

The concept of a narrow 30-60 minute 'anabolic window' post-workout is largely considered a myth. Current evidence indicates that your muscles remain receptive to protein for several hours after exercise, providing greater flexibility with your intake timing.