Protein shakes, such as Tony Ferguson Shakes, have been among the most popular nutrition products of the past decade. Evidence has long supported their use in healthy adults, and more recently, research has extended that support into older age. With such widespread use and an ever-growing range of products available, it’s no surprise that many people question whether including a protein shake every day is safe.
When can protein shakes be enjoyed daily?
Protein supplementation is widely researched and considered generally safe for healthy adults. That said, not everyone needs or would benefit from a daily shake. The key question I ask when considering it to recommend to a clients is: Do they need or would you benefit from more protein each day than they can reasonably get from food alone? In this article I go through some of the evidence and background around protein supplementation to help answer this question.
The benefits of protein
Protein from natural sources (lean meat, dairy, eggs, and legumes) supplies all the essential amino acids the body needs. Protein shakes deliver those same amino acids in a convenient and more concentrated form.
Protein is involved in almost every process in the body. Whenever tissue is growing, being repaired or replaced, protein is required. It’s also essential for enzymes, hormones, blood cells, neurotransmitters, bones, skin, hair, and immune function. Meeting your daily protein needs isn’t optional — it’s fundamental.
When it comes to weight management specifically, protein has some unique advantages:
• It slows digestion and increases fullness. Research consistently shows that higher-protein diets reduce hunger and help lower overall calorie intake, making it easier to maintain a healthy weight.
• It preserves muscle mass. Both ageing and weight loss can cause muscle loss; adequate protein helps prevent this. This matters because muscle mass is one of the biggest drivers of metabolic rate.
• It can stabilise energy and reduces cravings. A protein-rich meal or snack helps prevent the energy slumps and cravings for sweet or salty foods that often derail good intentions.
How much protein do you need each day?
The Australian Nutrient Reference Values (NRVs) provide evidence-based recommendations for daily nutrient intake. For protein, the Recommended Dietary Intake (RDI) for healthy adults starts at 0.8–1.0 g per kilogram of body weight per day. Most people will meet this without specifically targeting high-protein foods, provided they’re eating enough overall.
If you fall into any of the following categories, I’d recommend increasing your intake to 1.2–1.6 g/kg/day:
• You are physically active and include regular weight resistance exercise
• You are intentionally losing weight through a calorie deficit
• You are over 40, when muscle mass naturally begins to decline
One important practical point that is often overlooked is that protein absorption is capped at around 20–25 g per meal. Rather than eating large amounts in one sitting, aim to spread your intake across 4–5 serves throughout the day. A single serve of meat or chicken (roughly the size of your palm) contains around 20–25 g of protein and is a useful reference point.
Eating well beyond your needs won’t build more muscle — the excess is broken down and used for energy or stored as fat, and it places extra demand on the kidneys to excrete the unused nitrogen.
The benefits of protein shakes
Protein shakes were originally the domain of people trying to build muscle. For that purpose, they remain a practical way to meet the higher protein demands of regular resistance training without eating enormous volumes of food.
For weight loss, you’re eating less to create an energy deficit and you still need to hit your protein and micronutrient targets. Fitting your protein needs into fewer calories can be a real challenge. A protein shake is a convenient, calorie-efficient way to top up your intake without overcrowding your diet. It’s a complement to food, though, not a replacement for it.
Are there any risks to drinking protein shakes every day?
Like most nutrition topics, this area has its share of myth and misinformation. Here are the questions I hear most often.
Will too much protein damage my kidneys?
In healthy individuals, the evidence does not support the idea that a high-protein diet causes kidney damage. However, if you have an existing kidney condition, higher protein intake does increase the workload on the kidneys and can accelerate deterioration. If that applies to you, it’s important to discuss protein intake — including shakes — with your GP before making changes.
How many meals can be replaced with a protein shake?
Replacing one meal a day with a Tony Ferguson Shake, alongside a balanced wholefood diet, is a perfectly reasonable approach for most people. Regularly replacing multiple meals with shakes, however, is a different story. Whole foods provide fibre, phytonutrients, and the kind of eating satisfaction that no shake can fully replicate. Shakes work best as a complement — not a substitute.
Can I eat too much protein?
The body can digest and absorb large amounts of protein, but it can’t store it the way it stores fat or carbohydrates. Once your needs are met, the excess is sent to the liver, converted to glucose or fatty acids, and either used for energy or stored as fat. More protein doesn’t automatically mean better results — it just means more energy and work for your liver.
Are some protein shakes better than others?
Yes — the type of protein matters. Whey, soy, and egg white protein are all complete proteins, meaning they provide all essential amino acids and contain good amounts of leucine, which is a key trigger for muscle protein synthesis. Casein (a milk protein) digests slowly, making it particularly useful for appetite control. Collagen, although not a complete protein, has specific benefits for joints, skin and bone health.
Tony Ferguson Classic Shakes are designed with this balance in mind, making them a practical everyday option for women wanting structured support rather than guesswork.
When is a good time to have a protein shake?
There’s no single best time — it comes down to what works for your routine and goals. A few useful guidelines:
• Within two hours of resistance exercise to support muscle repair and recovery
• At breakfast to reduce hunger and improve food choices later in the day
• As an afternoon snack or after dinner to balance energy and reduce cravings for sweet foods
What to look for when choosing a protein shake
• If choosing a simple protein powder, look for a product where the protein content per serve is close to the total serving size in grams — this indicates fewer fillers and additives.
• Choose a shake based on complete proteins — whey isolate, casein, soy, or a well-formulated plant blend that includes pea protein.
• Minimal additives and preservatives.
• Added fibre for satiety and gut health.
• Added vitamins and minerals if you’re using it as a meal replacement.
These are all included in the Tony Ferguson Classic Shake range, which is formulated specifically to support healthy, sustainable weight management.
The bottom line
A daily protein shake can be a safe, practical, and effective way to support your nutrition goals — provided you’re using a quality product and it fits within a balanced, varied diet. For women looking for a structured, convenient option that genuinely supports their health goals rather than just adding empty calories, a well-formulated shake is a smart addition to the day.
As always, if you have specific health concerns or conditions, it’s worth speaking with your GP or an accredited practising dietitian before making significant changes to your diet.
