What to Consider When Adding Protein Shakes to Your Routine

Getting enough protein can sound more complicated than it needs to be. Between busy mornings, changing schedules, and a lot of nutrition advice online, it’s easy to feel like you need a perfect plan before you start. We’re here to tell you that you don’t.

If you’ve ever asked yourself, “How much protein should I eat a day?” you should feel encouraged that building a better routine with protein is less about strict rules and more about finding a few easy options that fit your current lifestyle. For a lot of people, a protein shake, whether it's grab-and-go or something you blend yourself, is one of the easiest ways to close the gap between what you're eating and what your body could use more of.

If you’ve been wondering how much protein you need, or how to make protein shakes part of your day without overthinking it, the best place to start is with what feels realistic for you. Think of this article as your low-pressure starting point. No strict rules, no intimidating fitness jargon — just a few honest, practical things worth considering before you begin.

Note: This article is for general information only and is not medical advice. For personal guidance, talk with your health practitioner or a registered dietitian.

Start With What Tastes (and Feels) Good

Before you overthink timing, grams, or rules, start with what tastes good. Think of it as building your dream “flavor home.” This is the flavor profile you naturally return to time and time again.

This sounds almost too simple, but it's the part many people don’t even think about. They go straight to counting macronutrients and timing their meals, all the while missing the most obvious thing: if your food (or shake) doesn't taste good to you, you're less likely to eat it regularly.

Research on self-determination theory has found that people are more likely to stay consistent with routines that feel chosen, enjoyable, and realistic.

Maybe you like coffee-forward flavors in the morning, something creamy and comforting in the afternoon, or a dessert-inspired option in the evening when you want a little treat. Premier Protein’s Classic Protein Shakes are built around rich, familiar flavors and provide 30g of protein per shake, with no added sugars, making them a good place to start if you're not sure where to begin.

It's also worth thinking about the sensory rhythm of your day: not just flavor, but texture. Our sensitivity to food textures can shift throughout the day, which means what feels satisfying at 7 AM might be different from what hits the spot at 7 PM. A crunchy, energizing breakfast option might feel perfect in the morning, while a smooth, creamy shake might be exactly what you want when you're winding down in the evening. Matching your shake to the moment — not just the macros — is one of the simplest ways to make the habit feel natural.

Timing and Stacking Habits

Habit-formation research points to a simple idea: a new habit sticks more easily when it is tied to something already part of your day, like breakfast, your commute to work, or your afternoon break. When it comes to protein, it’s easier to include it in your day when you link it to actions and habits that are second nature to you.

If you're not sure where your natural gaps are, our guide to smart ways to add protein to a busy day walks through a range of real-life scenarios in detail, with ideas for how protein can support busy, active days without making them more complicated.

Convenience as a Superpower

A routine is not really a routine until it can survive a chaotic day.

That’s where convenience stops being a nice bonus and becomes the whole strategy. If you’re a daily commuter, an on-the-go parent, someone who works long shifts, or someone whose calendar changes by the hour, ready-to-drink shakes can take a lot of friction out of the process. Premier Protein’s cartons are designed to stay fresh and ready to drink without refrigeration until opened, making them easy to keep in your pantry, bag, or desk for backup.

Think of your protein shake as nutritional insurance. Not because you expect every day to go off the rails, but because some days will. A meeting runs long. Lunch gets pushed. Errands take twice as long as expected. Having a satisfying option within reach can help you stay steady when the day gets messy, and support your routine without defining it.

For more ideas on building satisfying options into packed days, The Secret Sauce to Staying Satisfied on the Go is a helpful companion read.

A Little Prep Goes a Long Way

Often, when you take the time to make the easy choices easier, your chances of sticking to a new routine skyrocket.

The simplest version of this is what we call "flavor planning." Instead of standing in front of the fridge at 7 a.m. trying to decide what sounds good, loosely map it out ahead of time. Coffee flavors on weekday mornings. Chocolate as a reward after a long day. Vanilla on weekends when you want something a little cozier. Small decisions made in advance mean less friction in the moment; and less friction means you're more likely to actually follow through.

The other half of this is location, location, location: If the shake is there when you need it, you'll reach for it. If it's not, you'll reach for whatever is. Keep a few ready-to-drink shakes on the front shelf of your fridge, a backup at your desk, and one in your bag on heavy commute days. That's really all the prep you need to get started.

Once you've built the habit and want to start experimenting with mix-ins, upgrades, and creative combinations, our guide to easy ways to customize any protein shake is a great next step!

Complementing, Not Replacing

Adding protein shakes to your routine works best when you think of them as delightful additions to your overall diet.

That could mean sipping a shake alongside a handful of almonds during a hectic afternoon, pairing one with fruit and toast on a rushed morning, or adding Premier Protein granola to yogurt for a satisfying crunch. You can even use a shake as the base for a smoothie when you want something more substantial. There are multiple ways to build protein into meals and snacks you already enjoy.

Thinking of protein shakes as a complement to your dietary routine can also help you realistically consider how much protein a day makes sense for you. Instead of trying to force all of your protein into one meal or one giant shake, spreading it throughout the day in ways that match your appetite, schedule, and preferences is usually a more realistic approach.

Build a Routine You Love

Adding protein shakes to your routine doesn't have to feel like a lifestyle overhaul. The most sustainable approach is usually the simplest one: start with flavors you genuinely enjoy, place them in the moments that already exist in your day, and let convenience do the heavy lifting.

That's it. Really. The rest — the mix-ins, the recipes, the creative combinations — can come later, when the habit already feels easy. For now, the only goal is finding one moment in your day that works, and one flavor you actually look forward to.

Ready to get started? Explore Premier Protein’s full lineup of products and find the flavor, format, and fit that make daily protein feel easy.

FAQs: 

How many protein shakes should I have a day?

There is no single "correct" amount, it depends on your preferences and lifestyle. But having shakes as part of your routine is an easy way to help meet your needs while keeping daily meals feeling varied and balanced. 

Do I have to drink my protein shakes cold?

While many people prefer them chilled or over ice, you can absolutely enjoy them at room temperature if you're on the go. Some even enjoy flavors like Chocolate warmed up as a cozy evening treat!

Should I drink a shake if I'm not working out?

Absolutely. Protein is a foundational nutrient!  You don't need to be hitting the gym to benefit from a more protein-forward routine. (Source: Dietary protein for athletes: From requirements to optimum adaptation.)

Can I mix protein shakes with other things?

Yes! Think of the shake as a base. You can stir it into oats, mix it with coffee, or blend it with fruit. Customization is the key to keeping your routine exciting. And when you're ready to go deeper on creative combinations, our guide to customizing any protein shake has plenty of ideas to explore.