Whey protein has become quite popular in the recent few years. Its ability to increase protein intake has made it one of the highly consumed protein supplements among people. According to research, whey protein can help lose weight, increase strength and build muscle.
However, people often face this confusion of how much whey protein they should take? If you deal with the same question, then no worries. In this article, I will mention all about the dosage of whey protein an individual should take based on their body and needs.
How Much Protein Do You Need?
Before adding protein supplements to your diet, it’s essential to understand how much protein you actually need. The amount of protein intake is different for everyone based on their size, goals, and workout level.
The average person’s DRI (Dietary Reference Intake) is around 0.8 grams of protein per kilogram bodyweight. But people who want to build muscle or who tend to work out actively need more protein compared to others.
Consuming protein-rich foods such as eggs, lean meats, fish, and more might help you get protein, but people with higher protein needs might find it challenging to reach the goal. In such cases, protein powder can help meet your desired protein intake.
Whey Protein Increases your Protein Intake:
Protein powder such as whey protein is a great way to get additional protein throughout the day.
These powders absorb quickly, and also protein breaks down into amino acids that can help contribute to your muscle growth after they get absorbed. Whey is a pretty convenient option as it absorbs rapidly, which is excellent for consumption after the workout.
It can help recover your body and provide the essential amino acids required to make a complete protein, making whey an ideal choice of protein powder.
Whey Protein Dosage for Weight Loss
Now that we know the amount of protein required for an average healthy person, let’s look into how much protein is required for a person who wants to lose weight.
People often have this misconception that only people who want to gain weight or build muscle require protein in their diet; however, losing weight also requires an essential amount of protein.
Some people might need to increase their protein intake based on their activity level. However, just adding protein to your diet isn’t enough as it’s essential you must consume the right amount of whey protein dosage in order to get the most benefits.
Studies on whey protein for weight loss
There are studies that have found that having a diet with about 25 to 30% of calories that comes from protein has developed an increase in weight loss.
Also, one study has found that candidates who have expanded their protein consumption to 30% of calories have consumed calories around 441 less overall per day, along with losing around 11 pounds in 12 weeks compared to other candidates.
You can get around 25 grams of protein through a shake by just mixing two scoops of whey protein in it. However, if you usually have a 2000 calorie diet, then aiming to have 30% of calories through protein would mean 150 grams every day.
This can be pretty difficult for people to get the required amount of protein through their meals alone. In such cases, using a whey protein powder can be necessary and helpful in providing you with the protein you require.
When should you take whey protein?
Having a whey protein shake right after your workout can help provide the most benefits. If you cannot get the required protein through your meals, then you have to add an additional shake into your schedule every day.
Likewise, if you are pretty active on your exercises and workouts plans (four or more workouts every week), then you might have more significant protein and calorie needs.
Therefore, you should consult your nutritionist in such a case before going forward with your whey protein.
Also Read: When Is The Best Time To Take Whey Protein
Whey Protein Requirement for Building Muscle
A high protein diet is highly crucial for people who desire to build muscle. People often spend tons of hours in the gym working out to build their muscles by performing exercises and lifting weights.
However, you can’t build muscles by just lifting weight as a proper diet also plays an equally important role. You need to consume a meal with plenty of protein that will assist the process of repairing and building new muscle tissues.
Just like the weight loss process, how much protein you require for building muscles entirely depends on the training you do. People who weigh 200 pounds or 90kg who want to build muscle are suggested to intake 200 grams of protein per day using guidelines from their nutritionist.
Whey protein dosage based on activity levels
People who perform workouts moderately (who train three or less times a week) are suggested to take 2.2 gram of protein per kilogram of body weight.
Now, if you are somewhat active in terms of workouts, you might not need a large amount of protein. Instead, you might need protein as low as about 1.6 grams per kg body weight.
Also, if you work out three or less three times a week, then you should start with a lower amount of protein in your diet.
People who are highly active and perform workouts about four or more times a week should achieve a high amount of protein which is easier with whey protein supplements.
Consuming a shake with two scoops of whey protein mixed in it will help you provide 25 grams of protein.
It would be best if you had this shake after your workout, as whey protein contains amino acids that will help your muscles to recover quickly after your workout.
How to choose a whey protein Supplement
Whey protein provides tons of benefits as they contain all nine crucial amino acids. However, that doesn’t mean all whey protein powders available in the market are created similarly, which makes it essential to look after all the crucial facts before choosing a whey protein supplement for you.
For this, you need to start by choosing a whey protein type that works best for you. One of the most common types of whey protein is “whey concentrate“, followed by hydrolysate and isolate.
Whey concentrate is considered to provide the highest nutritional benefits. However, other whey proteins such as hydrolysate and isolate have less lactose, making them a suitable option for those people who suffer from digestive concerns.
Another thing that needs to be taken care of is the ingredients section or label of the whey protein you are choosing. Sometimes the brands are loaded with sweeteners, fillers and unhealthy ingredients, which might result in causing several health issues.
Therefore, while purchasing a protein powder, make sure you take a look at the ingredients section once. In order to get the best quality of protein powder, you should avoid hydrogenated oils, added sugar, fillers, dyes and sweeteners.
All these ingredients are added to enhance the flavor of the protein powder in order to make it delicious and to improve the texture of the powder.
However, these ingredients can result in slowing down the results of protein and might even cause a few symptoms like diarrhoea and bloating. The most beneficial and healthy whey protein will contain minerals as additives and vitamins.
Best whey protein options
One of the healthiest options of whey protein is the ones made through grass-fed whey, and unlike artificial sweeteners, they utilize natural sweeteners like coconut sugar and monk fruit to enhance the taste of their powder.
Even though whey protein can be a great supplement to reach your protein intake still, if you suffer from any health issues such as heart, liver, kidney or any other diseases, then it’s always better to turn to a nutritionist or a doctor first.
This way, you can ultimately ensure the diet you are following is entirely safe and beneficial for you without any concerns or doubts.
Q. Which whey protein is considered best for losing weight?
Whey protein isolate 90 is considered best for people who want to lose weight as it is very pure and it contains a 90% protein content which makes it a perfect choice of whey protein for people who want to lose weight.
Q. Are whey proteins similar to steroids?
Even though whey protein does help in building muscle mass yet, it isn’t considered a steroid because it doesn’t contain anabolic properties.
Q. Can whey protein generate kidney stones?
Consumption of whey protein might hamper the functioning of your kidneys if you are suffering from kidney issues as it might increase your urinary volume, plasma urea content and urinary calcium excretion. This might overburden your kidneys and lead to kidney stones.
Whey protein can do wonders to your body when it’s used in the right amount. It can help you in losing weight, build muscle and more.
Above, we have mentioned everything about the amount of dosage an individual should use based on the requirements and activity level. By following this dosage, you can quickly increase your protein intake.
If you have doubts about whey protein, then tell us in the comments.