Can I Take 2 Scoops of Whey Protein at Once? (Explained!)

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.

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.

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.

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 of whey protein mixed with your liquid of choice.

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.

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.

Frequently Asked Questions

Can I Take Two Scoops of Whey Protein Throughout the Day?

Taking two scoops of whey protein throughout the day would be a more sensible approach.

As I’ve mentioned, how much protein you should consume after your workout will very much depend on the workout, especially the number of muscle groups worked.

Furthermore, your overall size and required protein intake also come into the equation.

However, I can only talk from a personal perspective, and I generally find that taking more than 40g of WHEY protein (I never have any issues with FOOD protein) may cause me digestive issues.

That being said, I have no such problems if I split my whey protein intake throughout the day.

It is of course a personal choice, so in order to determine what works best for you, try both methods.

So, take two scoops at once for a week and then the following week take one scoop twice a day, perhaps having a morning scoop and an early evening scoop.

This is the best way to discover what works for YOU.

How Much Protein is in Two Scoops?

How much protein is in one or two scoops of whey protein will typically vary based on the brand.

In fact, you’ll even notice that scoop sizes differ from brand-to-brand.

This is generally because the protein concentration will also fluctuate between brands.

From personal experience I have noted that the vast majority of powders will have 25-30g of protein per scoop.

Therefore, this means that two scoops will contain 50-60g of protein.

That being said, I know that some brands may only have 10g of protein per scoop, whereas I have seen a brand that had 40g per scoop.

So, as you can see, it very much depends on the brand in question.

For now, you can check out the following video for the top 5 brands of whey protein.

How Much Water Should I Drink With Two Scoops of Whey Protein?

Once more, how much water you should be drinking with whey protein will depend on the brand.

However, you’ll find that most manufacturers will have directions on the bottle explaining how much you should take, as well as how much water to add.

For me, my own brand of protein powder requires approximately 300ml of water per scoop.

Therefore, if I were to consume 2 scoops it makes sense to add 600ml of water.

That being said, I have noticed that this produces a thicker shake, slightly more than my liking.

I’m sure there are many people who prefer a thicker mix, but for me I have a tendency to have a fairly watery protein shake.

However, as I say, the whey protein container will provide direction, so simply double up if you’re taking two scoops.

Can I Take Whey Protein on an Empty Stomach?

Yes, you definitely can take whey protein on an empty stomach.

It makes sense to look at whey protein as a food source as opposed to an out-and-out supplement.

Basically, whey protein is a superior protein source, which is easily digestible, and it provides an immediate release of amino acids.

Amino acids, which go directly to muscles, can help to prevent muscle breakdown.

So, you could even take a protein shake before your workout, and this is especially true if you work out first thing in the morning.

Firstly, the amino acids will repair damaged muscle fibres immediately there-and-then, as opposed to after your workout.

Secondly, taking whey protein on an empty stomach provides fuel for your workout without leaving you feeling full or bloated.

Finally, making a protein shake will typically be quicker than having to make a traditional pre-workout breakfast.

That being said, most of us take whey protein after our workout.

Once more, this delivers these essential amino acids to the workout-damaged muscle fibres.

Furthermore, there is evidence that consuming whey protein after your workout can reduce your overall calorie-intake for the day.

The likelihood is that you’ll feel full after taking your protein following your workout, which will help with appetite control and suppression.

Is Whey Protein Better With Milk or Water?

I would say whether you mix whey protein with milk or water comes down to your fitness goals, convenience, and your personal preference.

Firstly, whey protein will definitely mix and dissolve better with water.

This is simply because water is far less dense than milk.

This also means that whey protein mixed with water will be absorbed quicker by the body and is easier to digest (something to consider if you have digestion issues).

Furthermore, mixing with water is obviously cheaper (if out of the tap) and far more convenient.

And finally in the case of water, this will be better if your goal is to lose weight or lower body fat levels.

That being said, if your main goal is to add mass and build muscle then mixing with milk would be the better option.

Milk contains additional protein, as well as carbs and fat, all of which will help with muscle recovery, as well as building muscle.

Finally, in terms of mixing with milk, your protein shake will be creamier, thicker, and is likely to taste better.

However, as I say, which one you choose to mix whey protein with depends on your fitness goals and personal preferences.

Final Thoughts

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.

Further Whey Protein Reading

Why Does Whey Protein Make Me Thirsty?

Why Does Whey Protein Make Me Feel Nauseous?

Why is Whey Protein So Expensive?