So, you’re wondering, “Can I Take 2 Scoops of Whey Protein at Once?”
You’ve probably noticed that most whey protein manufacturers recommend taking 1-2 scoops per day.
However, the vast majority of us typically take one scoop immediately after our workout.
So, would taking two scoops at the same time increase your muscle-building potential?
Or are you just asking for trouble by taking more than one scoop at a time?
Let’s find out.
Can I Take 2 Scoops of Whey Protein at Once?
Yes, you can take 2 scoops of whey protein at once. However, this will depend on your protein requirements, the time you have available for cooking and eating, your training goals, as well as how well your digestive system can handle whey protein. As an example, taking 2 scoops of whey protein at once is not recommended for someone who performs little or no exercise. However, if you exercise regularly, and are looking to build muscle or lose body fat, you should increase your protein consumption.
1. Remember Whey Protein is a Supplement
Firstly, I think it’s important to state that whey protein is nothing more than a supplement.
Therefore, it should typically be used as an “addition” to your dietary requirements.
In other words, you shouldn’t be basing your protein consumption solely around whey protein.
With that being said, I totally understand the need for many of us to take whey protein, and there are even times when it makes sense to increase your whey protein intake.
And I’ll get to these in a moment.
However, depending on your lifestyle, and especially your activity levels, you may never actually need to take whey protein at all.
As a prime example, if you’re someone who lives a fairly sedentary lifestyle, and either does little to no exercise, you should be able to fulfil your protein requirements from food alone.
Realistically, for some people, around 0.7g of protein per pound of body weight will suffice.
Conversely, if you’re more active then it makes a great deal of sense to increase your protein consumption.
You’ll often hear that for those of you looking to build muscle, or even trying to lose body fat, that you should aim for 1g of protein per pound of body weight.
Then again, there are even times when up to 2g of protein per pound of body weight could be required to help you achieve your body composition goals.
So, there certainly isn’t a one-size-fits-all when it comes to consuming protein.
I will always say that you should try to hit your protein goals through whole foods.
However, I understand that this isn’t always achievable.
And this is why you’ll typically want to “supplement” your protein intake by taking whey protein.
Plus, it is conceivable that you may even need to take two scoops at once.
So, let’s take a look at these reasons now.
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2. Reasons You May Need to Increase Whey Protein Intake
So, as I’ve mentioned, protein consumption will typically differ from person-to-person.
Plus, there will be times when you may need to take a couple of protein scoops in one day, and even to take both of those scoops at once.
You Require a Higher Amount of Protein
This is the most obvious reason to take two scoops of protein at once, and perhaps even to take more scoops throughout the day.
As an example, if you’re extremely active, looking to build muscle, plus you’re fairly big already.
We typically calculate our protein requirements based on body weight.
So, let’s imagine that you weigh 200lbs and you’re looking to consume 1.5g of protein per pound of body weight.
That’s 300g of protein, which may be extremely difficult to get from food alone.
Plus, let’s also say that you live a fairly hectic lifestyle, so you don’t always have time to cook, or even to enjoy a meal.
Furthermore, you may even be looking at getting around 60-70g of protein per meal.
So, when you consider that one scoop of whey protein contains approximately 20-25g of protein, it makes a great deal of sense to take two scoops at once.
In fact, you may even need to do this more than once a day.
Are You Cutting?
If you’ve ever been through a bulking or cutting phase, I’m sure you know how difficult it can be.
By this I mean, getting in enough “healthy” calories when you’re bulking, and consuming enough protein, while keeping calories and fat to a minimum, when you’re cutting.
There is a case for taking 2 scoops of whey protein at once with either bulking or cutting.
However, I would say that this is even more so when you’re cutting.
Your aim is to lose body fat, while maintaining as much muscle mass as possible.
So realistically, protein is your best friend, excessive calories are not.
Plus, if you’re trying to get all your calories from whole foods you’ll need to keep an eye on your fat intake.
Therefore, taking 2 scoops of protein powder at the same time can make a great deal of sense.
Sure, you’d love to get your protein requirements from steak alone, but you need to be wary of the fat you’re consuming as well (plus, this could work out to be quite expensive).
How Many Muscle Groups Are You Training?
Now, here’s something you’ve probably never considered before.
We all typically swallow down our protein shake straight after our workout.
And more often than not this will be one scoop mixed with your liquid of choice.
Can You Mix Whey Protein With Juice?
This obviously makes a great deal of sense, as a quick protein hit very soon after your workout can aid muscle recovery and muscle growth.
Plus, there is evidence based on past research which says that you should aim to consume 20-25g of high-quality protein as soon as possible following your workout.
However, research conducted on behalf of the American Physiological Society in 2016 states that depending on your workout there could be a case for consuming more protein.
Basically, it all comes down to the total number of muscle groups you have trained during your session.
In effect, those who worked more than one muscle group per training session will experience greater muscle protein synthesis by consuming 40g or more of whey protein following their workout.
A standard figure given was to aim for 1 to 1.5 (18-27g) scoops of whey protein after training a single muscle group (bro-split)
However, you should aim for 2 to 2.5 (36-45g) scoops of whey protein after a full-body workout.
3. Beware of the Potential Side Effects
There is one potential setback to taking 2 scoops of whey protein at once.
And this comes down to your individual digestive system and how well it can handle whey protein in larger amounts.
I definitely know that this is the case for me.
I actually find it quite strange that I can easily consume 60g PLUS of protein from natural food sources without any issues.
However, as soon as I take two scoops of protein powder at the same time it causes me all sorts of problems.
I’m sure you don’t want me to go into exact detail, so let’s just say that you probably don’t want to spend too long in the same room as me.
And woe betide anyone who has to use the toilet after me, LOL.
You get where I’m coming from.
Nevertheless, as I say, this is an individual thing and may not affect everyone in the same way.
But, it’s definitely something you should be wary of.
Does Too Much Whey Protein Cause Side Effects?
So, I hope you understand that it is perfectly acceptable to take 2 scoops of whey protein at once.
However, there are of course a few caveats.
Firstly, this will very much depend on your lifestyle and levels of activity.
However, if you are looking to build muscle or burn body fat then this is fine.
But, it should probably be avoided if you’re at the opposite end of the spectrum in terms of activity levels.
Furthermore, if you struggle to hit your ideal protein consumption in a day through whole foods, then once again it makes sense to use whey protein.
I will also say that if you typically perform full-body workouts, research shows that muscle protein synthesis is increased through consuming 40g PLUS of protein after your training session.
However, you should also be wary of the potential side-effects of consuming so much protein in one go.
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Hi, I’m Partha, owner and founder of My Bodyweight Exercises. I am a Level 3 Personal Trainer and Certified Strength & Conditioning Specialist through the Register of Exercise Professionals, United Kingdom. I have been a regular gym-goer since 2000 and coaching clients since 2012. My aim is to help you achieve your body composition goals.