So you’ve been working out and doing your best to show up at the gym. You can’t help but feel like you need a little extra in your fitness routine.
After some research, you decided that starting to use protein powder shakes may be the answer to add a little extra to your workout.
There is a lot of noise out there though on how many scoops of protein powder a day do you need and how much protein in a protein shake is needed.
As people who love fitness, we know that protein powder is one way of reaching your health goals, and we know exactly what you need for it to work effectively for you.
It’s not about being the best. It’s about being better than you were yesterday.
- Stephanie Chapa, Fitness Competitor
How Much Protein Does a Person Need?
The amount of protein a person needs varies and is determined by their weight, age, sex, and physical activity.
The Recommended Dietary Allowance suggests a guideline of 0.36 grams of protein per pound if you are a sedentary person.
Athletes or active people who do more endurance or strength-related activities, then you could need .5 to .8 grams of protein per pound.
What Ingredients Are in Protein Powder?
It depends on the products. Protein may be pulled from ingredients like whey, peas, egg whites, hemp, or creatine to create a powdered version for consumption.
You may want to avoid protein powders with gluten, skim milk powder, or artificial sweeteners as these can cause stomach issues or offer no nutritional benefit.
What Is the Right Amount for Me?
Depending on your dietary restrictions, whey protein powder is a popular choice. It contains all the amino acids and is easier to digest. (1)
How much whey protein per day you need depends on your calculations on the amount your body needs.
Whey is a product of milk though, so it’s not ideal for vegans. If you are vegan, you may want to consider a plant-based protein powder like pea or hemp.
Be sure to find the nutritional value of protein powder and if it helps you achieve your long-term fitness goals like weight loss or building lean muscle.
Can I Take It Every Day?
If your body needs it, then you can certainly take protein powder every day. It’s important to know how much whey protein a day you need to ensure that you get enough.
Protein supplements should be viewed as an additional source of nutrients and not necessarily your only source for energy.
If your regular meals aren’t meeting your protein requirements, then having protein powder every day is an easy and convenient way to ensure you're getting the right amount of protein.
Read about taking protein powder with your coffee here.
When Is the Best Time to Drink Protein Powder?
Protein supplements are best consumed either before or after your workout. (2)
Research has shown that as long as you consume the necessary protein around the same time as you exercise, then it doesn’t matter if you take it before or after your training.
Your strength and muscle mass will be the same either way. So have a protein smoothie for breakfast. As long as you exercise within the next hour for the best results.
How Much Is a Scoop of Protein Powder?
The protein powder scoop size can change with every brand. One scoop of whey can be slightly different than the competitor’s products. It’s important to look at how much protein per scoop there is for a serving size.
Protein powder normally comes with its own measuring cup with nutritional information to match the serving size they recommend. A scoop of protein powder is generally around 30 grams.
How Many Scoops per Shake?
How much whey protein should I take is a common question. The typical serving size is one scoop of protein powder. One scoop may be enough for your protein needs.
However, if you have determined that you needs more protein, then adding two scoops to your protein drink can be done.
If you are wondering how many scoops of protein powder to take a day, then it may be best to limit yourself to two scoops and get the rest of your protein from the foods in your regular diet.
Can You Take Too Much Protein Powder?
Most people won’t feel any side effects of consuming too much protein powder. It is a nutritional supplement, but you shouldn’t take more protein than your body needs.
It’s excessive and doesn’t help you reach your physical goals. You should try to determine how many grams of protein in a protein shake is to avoid overeating.
What Happens If You Take Too Much?
You could potentially gain weight. Excess protein and calories may get stored as fat leading to larger mass and body weight. It’s important to monitor your protein intake to ensure that you are not consuming extra calories. (3)
Your body may also experience stomach discomfort and indigestion if you take too much protein powder. Watch this video to learn more:
Will Protein Powder Help with Weight Loss
Protein supplements are a great way to help with weight loss. They can help boost your metabolism, reduce your appetite, and lose bodyweight without losing muscle. Be careful though.
Adding something like whey protein shakes to your diet without adding exercise can actually lead to weight gain.
You should always look at the recommended whey protein serving size to ensure you are not taking more than you need.
Will Protein Powder Help with Muscle Gain?
Increasing your daily protein intake can help you gain muscle faster. Protein is a necessary nutrient to help build and repair muscles.
Combined with a healthy diet and vigorous exercise, then protein powder is a great way to help with muscle gain.
Overall, protein powder is a great supplement to your diet and can help you achieve your fitness goals.
Weight loss or muscle gain, here we go! If you are looking for more information on protein powder products, then check out our other articles.
- Joseph Eitel, How Fast Do You Digest Whey Protein?, retrieved from https://www.livestrong.com/article/520142-how-fast-do-you-digest-whey-protein/
- Gavin Van De Walle, MS, RD, Should You Have a Protein Shake Before or After Your Workout?, retrieved from https://www.healthline.com/nutrition/protein-shake-before-or-after-workout
- Ioannis Delimaris, Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/