Is 2 scoops of protein too much?

A scoop of protein powder, a labelled protein container, a spoon, and a glass of milk and water, with “two scoops?” in black font above.

We have all been there. After an intense workout at the gym, you feel pumped and ready to refuel your muscles. As you approach your protein powder, you face a common confusion: one scoop or two? Is there a magic number for the protein powder dosage in your post-workout drink?

It's a question that often confuses people. With so much information available about protein powder, it's easy to feel overwhelmed and unsure about the right dosage. And when life gets busy, making a shake might not be feasible. When time is tight, how do you meet your protein needs? Thankfully, there are convenient alternatives. Look for pre-made protein drinks that are packed with protein and other essential nutrients. There are also a whole host of protein-rich nutrition shakes that are perfect for on-the-go refuelling.

So, while you refuel, let's shed light on the protein shake mystery and provide clarity on the question: Is two scoops of protein powder too much?

Table of Contents

  1. What are Your Daily Protein Requirements?
  2. How Much Scoop Should You Take?
  3. Beyond the Scoop: Other Factors To Consider
  4. Find Your Perfect Protein Balance
  5. Conclusion
  6. Frequently Asked Questions

What are Your Daily Protein Requirements?

Before we talk about the two-scoop confusion, let's start with the basics. Your body relies on protein for various functions, like tissue repair and enzyme production. But how much do you need?

The answer is: it depends on several factors, including your age, activity level and fitness goals.

The Recommended Dietary Allowance (RDA) suggests most healthy adults aim for around 0.8 grams of protein per kilogram of body weight daily. So, for example, if you weigh 70 kilograms, you would need roughly 56 grams of protein daily. This amount is the minimum to prevent deficiencies, not an exact requirement.

While it might seem like a lot, keep in mind you also get protein from food. Chicken breast, eggs, lentils and Greek yoghurt are excellent sources. You can calculate your daily protein needs by multiplying your weight in kgs by 0.8 or using an online protein calculator.

How Much Scoop Should You Take?

The grams of protein in one scoop depends on various things such as:

  1. Scoop size
  2. Type of protein
  3. The protein supplement recipe

The typical scoop of protein powder contains around 20-25 grams of protein. So, two scoops would give you 40-50 grams.  Is that too much protein powder? Well, it depends.

Here is the thing: your body can only absorb so much protein at a time.

Research suggests that the optimal amount of protein for muscle protein synthesis (fancy term for muscle building) after a workout is around 20-30 grams. So, if you are taking a two-scoop shake after every gym session, you might not be getting the full benefit.

Think of it like this: your body is like a sponge. It can only absorb a certain amount of water at a time. If you keep pouring more on, it just runs off. The same goes for protein. If you exceed your optimal protein intake per day, your body will just use the excess for energy or even store it as fat.

Beyond the Scoop: Other Factors To Consider

Here are some other things to keep in mind when it comes to protein powder:

Your overall diet

Are you already getting enough protein from food sources? If so, you might not need a protein shake at all.

Your fitness goals

Are you trying to build muscle, lose weight or just maintain your current physique? Your protein needs will vary depending on your goals.

Your health

If you have any underlying health conditions, it's always best to talk to your doctor before starting any new supplements, including protein powder.

The type of protein powder

There are different types of protein powder available, each with its benefits and drawbacks. Whey protein is a popular choice, but there are also casein, soy and pea protein powders.

Find Your Perfect Protein Balance

There's no one-size-fits-all answer to the two-scoop question. The best way to figure out how much protein powder you need is to talk to a registered dietitian or a qualified nutritionist. They can help you determine your recommended protein intake based on your individual needs and goals. They can also recommend the best type of protein powder for you and advise you on the appropriate dosage.

Here are some additional tips for finding your perfect protein balance:

Start with a single scoop

Experiment with a single scoop of protein powder in your shake first and see how you feel. You can always adjust the amount later depending on your needs.

Listen to your body

Pay attention to how you feel after consuming protein powder. If you experience any digestive discomfort, bloating or headaches, you might be consuming too much.

Focus on whole foods

Remember, protein powder should be a supplement to your diet, not a replacement. Aim to get most of your protein from healthy whole food sources.


By understanding your individual needs and learning about protein powder benefits and protein powder risks, you can make informed choices about protein supplementation. Remember, protein is an essential nutrient, but it's important to get it in the right amount and from the right sources. So, leave the confusion, listen to your body and find your perfect protein balance! Craving a tasty and healthy shake after your workout? We have got you covered. Buy from our supershake collection at AND satisfy your craving for a seriously delicious shake.

Frequently Asked Questions

1. Can protein powder help me lose weight?

Protein can help you feel fuller for longer, which might aid weight loss efforts. However, it's not a magic bullet. Focus on a healthy calorie deficit and exercise for sustainable weight management.

2. What happens if I have too much protein powder?

While unlikely for most healthy adults, exceeding your protein needs could lead to digestive issues, dehydration or even put strain on your kidneys.

3. Should I talk to a doctor before starting protein powder?

It is always best to consult a doctor before starting any new supplements, especially if you have any underlying health conditions.

4. How many eggs are 30 grams of proteins?

You can obtain 30 grams of protein from five hard-boiled eggs (6 grams each egg).

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