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

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: November 17, 2023
FACT CHECKED by Dr. Kristy Dayanan, BS, MD
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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.

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?

Protein powder placed on a small plate and a shake on a glass

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?

A muscular man wearing blue jacket standing alone with a back pack

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

The protein powder market is diverse, offering options like whey for muscle recovery, casein for sustained release, soy for a vegan complete protein, pea for muscle growth, hemp for a nutritional boost, rice for food sensitivities, and collagen for well-being, each catering to different dietary and fitness goals.

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

Protein powder on a small bowl and protein mixed with water on a container

I started with one scoop but soon realized I needed two (around 50 grams) for the best results. But everyone's different. One scoop of whey protein isolate might just be perfect for you.

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

Is it OK to Take It Every Day?

A guy holding a tumbler and holding a thumbs up on his left hand

Yes, if your body needs it, then you can certainly take protein powder every day.

But I always made sure I was consuming the right amount. It's all about listening to your body.

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?

A man working out on squat on the gym

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.

Related Articles:

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.

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.

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.


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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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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