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How Many Scoops of Protein Powder Can You Take per Day?

Connor Sellers
Published by Connor Sellers
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: January 12, 2023
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You have been working so hard in the gym, but you are still not impressed with what you are seeing. Well, you should consider protein powder supplements. Proteins are vital for repairing body muscles and also generating new muscle cells.

The question everyone asks is, how many scoops of protein powder should I take per day? Well, I will guide you into answering this question. Results don't just come overnight. You need to work hard at the gym while continuing to take your protein supplements.

Age , weight, gender, and workout routine influences  the scoops of protein powder you should take.

It’s not about being the best. It’s about being better than you were yesterday.

- Stephanie Chapa, Fitness Competitor

Quick Summary

  • Most protein powders recommend a maximum of 2 scoops per day, equivalent to 50 grams of protein.
  • A beginner is recommended 0.36 grams of protein powder per pound multiplied by weight per day.
  • Active individuals can take between 0.5 to 0.8 grams of protein per pound up to their weight per day.
  • A person's dietary restriction might influence the number of scoops to take per day. Some recommend less protein intake.

How Much Protein Does a Person Need?

The amount of protein a person needs varies and is determined by their weight, age, sex, and physical activity.

The Recommended Dietary Allowance suggests a guideline of 0.36 grams of protein per pound if you are a sedentary person.

Athletes or active people who do more endurance or strength-related activities, then you could need .5 to .8 grams of protein per pound.

What Is the Right Amount for Me?

Depending on your dietary restrictions, whey protein isolate is a popular choice. It contains all the amino acids and is easier to digest. (1)

How much protein per day you need depends on your calculations on the amount your body needs.

Whey is a product of milk though, so it’s not ideal for vegans. If you are vegan, you may want to consider a plant-based protein powder like pea or hemp.

Be sure to find the nutritional value of protein powder and if it helps you achieve your long-term fitness goals like weight loss or building lean muscle.

How Many Scoops of Protein Powder per Day

It is commonly advised to take a maximum of 2 scoops of protein powder per day, which is equivalent to around 50 grams of protein. A scoop of whey protein isolate is typically one serving and may be enough for your protein needs.

However, we always recommend following the serving instructions of your supplement.

Is it OK to Take It Every Day?

If your body needs it, then you can certainly take protein powder every day. It’s important to know how much whey protein powder a day you need to ensure that you get enough.

Protein supplements should be viewed as an additional source of nutrients and not necessarily your only source for energy.

If your regular meals aren’t meeting your protein requirements, then having protein powder every day is an easy and convenient way to ensure you're getting the right amount of protein.

When Is the Best Time to Drink Protein Powder?

Protein supplements are best consumed either before or after your workout. (2)

Research has shown that as long as you consume the necessary protein around the same time as you exercise, then it doesn’t matter if you take it before or after your training.

Your strength and muscle mass will be the same either way. So have a protein smoothie for breakfast. As long as you exercise within the next hour for the best results.

Can You Take Too Much Protein Powder?

Most people won’t feel any side effects of consuming excessive protein powders. It is a nutritional supplement, but you shouldn’t take more protein than your body needs.

It’s excessive and doesn’t help you reach your physical goals. You should try to determine how many grams of protein in a shake is to avoid overeating.

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What Happens If You Take Too Much?

You could potentially gain body weight. Excess protein and calories may get stored as fat leading to larger mass and body weight. It’s important to monitor your protein intake to ensure that you are not consuming extra calories. (3)

Your body may also experience stomach discomfort and indigestion if you take excessive protein. Watch this video to learn more:


What Ingredients Are in Protein Powder?

It depends on the products. Protein may be pulled from ingredients like whey, peas, egg whites, hemp, or creatine to create a powdered version for consumption.

You may want to avoid protein powders with gluten, skim milk powder, or artificial sweeteners as these can cause stomach issues or offer no nutritional benefit.

Speaking of, you should opt for the best gluten free protein or the best protein powder without artificial sweeteners.

How Much Is a Scoop of Protein Powder?

The protein powder scoop size can change with every brand. One scoop of whey can be slightly different than the competitor’s products. It’s important to look at how much protein per scoop there is for a serving size.

Protein powder normally comes with its own measuring cup with nutritional information to match the serving size they recommend. A scoop of protein powder is generally around 30 grams.

Will Protein Powder Help with Weight Loss

Protein supplements are a great way to help with body weight loss. They can help boost your metabolism, reduce your appetite, and lose bodyweight without losing muscle. Be careful though.

Adding something like whey shakes to your diet without adding exercise can actually lead to body weight gain.

You should always look at the recommended whey serving size to ensure you are not taking more than you need.

Will Protein Powder Help with Muscle Gain?

Increasing your daily protein intake can help you gain muscle faster. Protein is a necessary nutrient to help build and repair muscles.

Combined with a healthy diet and vigorous exercise, then protein powder is a great way to help with muscle gain.

Overall, protein powder is a great supplement to your diet and can help you achieve your fitness goals.

Weight loss or muscle gain, here we go! If you are looking for more information on protein powder products, then check out our other articles.


  1. Joseph Eitel, How Fast Do You Digest Whey Protein?, retrieved from
  2. Gavin Van De Walle, MS, RD, Should You Have a Protein Shake Before or After Your Workout?, retrieved from
  3. Ioannis Delimaris, Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults, retrieved from
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2 thoughts on “How Many Scoops of Protein Powder Should I Take?

  1. This article definitely answered my question on how many scoops of protein should I take. Thanks!

  2. How many scoops of protein powder do you put in if you use a cup of water?

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