Protein Supplements And Workout Shakes
Most athletes can get all the protein they need through food alone, asserts the Academy of Nutrition and Dietetics, but protein supplements can be convenient at times. If you do consume protein powder, make sure you know how much to take for maximum benefit.
You can’t just go by servings because protein powders differ in how much protein is contained in each label-defined scoop. Research from a February 2018 study in the Journal of the International Society of Sports Nutrition determined that, to build muscle, you should aim for 0.4 grams of protein per kilogram of body weight at each of four meals spread out throughout the day. This is 0.18 grams of protein per pound of body weight.
The study explained that this is the optimal amount you can synthesize in a sitting to use for your muscle’s building and repair needs. Any more and the calories will be used as energy, stored as fat or excreted from the body.
A 150-pound person benefits from not more than about 27 grams of protein from a protein powder supplement. Most standard protein powders contain about 20 grams per serving, but some types boast 40 or more grams per serving, which may simply be too much for some bodies.
How Much Protein Do You Need Per Day
As with most things in nutrition, theres no simple answer. Your ideal intake of calories and protein depends on your health, body composition, main goal, and the type, intensity, duration, and frequency of your physical activity. And even taking all this into account, youll end up with a starting number, which youll need to adjust through self-experimentation.
Tip: Calculating your caloric needs
Your height, weight, age, and level of physical activity all contribute to your caloric needs. There are many calorie calculators out there, but the NIH Body Weight Planner stands out. It has been tested and validated against real-world data and can estimate the number of calories you need to reach then maintain a specific weight.
Calorie-wise, there are only three types of diets:
Daily protein requirements are expressed in grams, either per kilogram of body weight or per pound of body weight . Ranges in the table below reflect known individual variances.
Maintenance: eucaloric diet | Muscle gain: eucaloric diet or hypercaloric diet | Fat loss: hypocaloric diet | * Grams per kilogram of body weight
Also, note that
Protein intake should be based on body weight, not on caloric intake.
Most studies have looked at dosages up to 1.5 g/kg only a few have looked at dosages as high as 2.23.3 g/kg. However, in healthy people, even those higher dosages dont seem to have negative effects.
Tip: Calculating your protein needs
Do Men And Women Need The Same Amount Of Protein
Men often consume much more per day than women, but this is generally due to the fact that men tend to weigh more than women. A 150-pound woman would need to consume the same amount of protein as a 150-pound man, assuming they both had the same physical goals in mind.
Women and men are far more similar than they are different, both genetically and in terms of their nutritional needs. This applies to all other nutrients as well.
Bill Campbell, Ph.D., the director of the Performance & Physique Enhancement Laboratory at the University of South Florida, has studied how varying amounts of protein in the diet influence body composition in resistance-trained women. In the article “How Much Protein to Women Really Need?” he explained that adding an additional 400 or more calories of protein foods to the diets of women who were strength training several times a week had a surprising effect.
Not only did the women gain lean weight, but as Campbell writes, “The women on the higher-protein diet actually lost more body fat than women on the lower-protein diet, even though they consumed more calories!”
That said, women may have different goals and want different things from their protein powder, like lower carbs, extra collagen, and so on. The best protein powders for women are created to address these other nutritional considerations as well.
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Does Whey Protein Increase Weight
There is some debate over whether whey protein actually leads to weight gain. Some people believe that whey protein can help with weight loss because it is a high-quality protein that helps to keep you feeling full.
However, other people believe that whey protein can lead to weight gain because it contains a lot of calories. Ultimately, whether or not whey protein leads to weight gain depends on how it is used and how much is consumed.
If you are eating a lot of whey protein, then it is more likely that you will gain weight. However, if you are using whey protein as a supplement to help build muscle, then it is less likely that you will gain weight
Based On Weight And Activity
There are other ways to get a more specific protein goal that may take into account lean muscle mass and/or physical activity level.
The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.
However, your protein needs may increase if you are very active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein.
These organizations suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day, with endurance athletes at the lower end of this range and strength and power athletes at the higher end.
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Can You Build Muscle Without Protein
Protein is highly essential for our overall body. After all, our muscles are made of protein. Thats why our body requires adequate protein to have the building blocks to support muscle mass. However, protein alone cannot do the entire job of building muscle mass. For that, you need to balance protein intake and the rest of your diet to achieve the desired results.
Further, if you have whey protein shakes in your diet without doing any physical training, you will not be able to gain muscle tissue. Protein shakes only work when your muscles are under stress from working out. Otherwise, it can cause damage to muscle fibers.
Thats why your body needs high-quality protein after a workout to repair the muscle tissues. After this process, the body needs rest, allowing the muscle to rebuild stronger and healthier.
So, if you think you can take protein shakes without any physical training, it is like taking medicine when you are not sick. There is no point in having it then. Therefore, a protein shake without physical training or workouts can severely damage health.
Do You Need More Or Less Protein As You Age
More. In his article “How to Eat for Maximum Muscle at Any Age,” researcher and world-class powerlifter Layne Norton, Ph.D., recommends aiming for these daily standards over the course of your life:
- Under 18 years: 0.6-0.8 grams per pound of body weight
- 19-40 years: 0.8-1.1 grams per pound of body weight
- 41-65 years: 1.1-1.3 grams per pound of body weight
- Over 65 years: 1.3-1.5 grams per pound of body weight
“Even if you don’t measure it out to the gram, the lesson here is that as you age, you need more protein,” Layne Norton, Ph.D., says.
As we age, our bodies become less efficient at using dietary protein. Over time, this deficiency, or “anabolic resistance” as it is also known, can lead to decreased strength and loss of both lean mass and mobility.
But staying physically active and eating adequate protein foods can help you stay in shape well into your golden years.
A common problem among elderly people is sarcopenia, or loss of muscle tissue. Protein can help reverse this natural process. A study published in the Journal of the American Medical Directors Association recommends that people over 65 years of age consume a minimum of 1-1.2 grams per kilogram of body weight per day to maintain and regain lean body mass. The same study recommends that older people continue to regularly perform endurance and resistance-type exercises, and notes that most older people with acute or chronic diseases need even more of the macronutrient each day.
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What Are The Benefits Of Dietary Protein
You probably associate high-protein eating with people trying to gain mass. And that’s because it works! Diets that are rich in high-protein foods, in combination with resistance training, have been shown repeatedly to help athletes add or retain lean mass.
However, diets that include moderate or high-protein foods have plenty of other advantages. For one, as Jose Antonio, Ph.D., writes in the article “3 Myths about High-Protein Diets Debunked,” “It’s very difficult to get fat if the only thing you overfeed on is protein.”
Most high-protein foods are themselves very low in fat and carbs. Chicken breasts have 2-3 grams of fat per serving, while cottage cheese has only 1-2 grams. Egg whites and fish are virtually fat-free, and in the case of fish, the fats they contain are often healthy omega-3 fatty acids.
High-protein diets can also help you lose unwanted weight. “Not only will this extra protein help you build more lean muscle mass, but it will also diminish your appetite, making you less apt to cave in to cravings,” says Jose Antonio, Ph.D. ” can help you lose weight because of its ability to act as a potent thermogenic agent. That means your body burns more calories digesting protein foods than it takes to digest an identical amount of carbohydrate and fat.”
How Much Whey Protein Should I Take Daily
This is a common question people ask about whey protein powder: is it ok to take whey protein twice a day or more? When trying to improve their fitness and health. The amount of whey protein you should take daily depends on a few factors, including age, weight, activity level, and muscle-building goals.
If you are under 18, you should not take more than 0.5 grams of whey protein supplementation per kilogram of body weight. For example, if you weigh 50 kilograms, you should not take more than 25 grams of whey protein daily.
If you are over 18 and have a sedentary lifestyle, you should take 0.8 to 1 gram of whey protein per kilogram of body weight. For example, if you weigh 80 kilograms, you should take between 64 and 80 grams of whey protein daily.
If you are over 18 and have an active lifestyle, you should take 1 to 1.2 grams of whey protein per kilogram of body weight. For example, if you weigh 80 kilograms and have an active lifestyle, you should take between 80 and 96 grams of whey protein daily.
If you are over the age of 18 and are trying to build muscle, you should take 1.2 to 1.5 grams of whey protein per kilogram of body weight. For example, if you weigh 80 kilograms and are trying to build muscle, you should take between 96 and 120 grams of whey protein daily.
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How Much Protein Should I Take To Gain Weight
While no one single nutrient will completely make or break your weight-gain progress, getting enough protein in your diet is key for maximizing weight gain. On top of needing extra calories to add pounds, you’ll also need more protein than the average sedentary person, especially if you’re trying to gain muscle. Your protein intake can come from high-protein foods — like meat or beans — or from protein supplements.
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How Much Protein Do You Need A Day To Build Muscle
If you want to build muscle, you’ll want to adjust your protein intake based on how much protein you were eating before and how much strength training you’re doing now, says Cesar Sauza, a registered dietitian with AltaMed Health Services.
To gain muscle, you will also need to be in a caloric surplus, meaning you consume more calories than you burn. However, this should not all come from protein.
“Increased protein is associated with increased muscle strength and mass however this is not the full story because our bodies also require carbohydrates and fats to help contribute to muscle mass,” Sauza says.
To make sure you meet your goals, consult a registered dietitian to help you draw up a meal plan with the proper balance of protein, fat, and carbs.
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Whey Protein Dosage For Weight Loss
Want to burn an extra 80-100 calories per day and curb your appetite? Look no further than whey protein! Not only can it boost your metabolism, but it also curbs cravings, which reduces the urge to snack and overeat – all resulting in fat loss. The good news is, you dont need to consume large amounts of whey protein to reap the fat-burning benefits of this supplement.
The Recommended Daily Allowance for protein is a minimum of 0.4-0.6 grams of protein per pound of your body weight. Do note, that’s the bare minimum amount you need to meet your basic nutritional needs and avoid deficiency. To really reap the benefits for weight loss, it’s best to get around 30% of your daily calories from protein.
In case you’re wondering, one scoop of our Organic Whey Protein contains 20 grams of clean protein. With this in mind, heres our general recommendation on how much whey protein to take per day for fat loss:
- MODERATE ACTIVITY : 10-20 grams of protein should do the trick to curb cravings and boost your metabolism.
- HIGH ACTIVITY : 20-40 grams of protein will keep hunger cravings at bay and promote a healthy metabolism.
Kickstart your metabolism with our deliciously filling #fatfueled Chocolate Avocado Smoothie for breakfast!
Still How Much Protein
The most important thing to get right is your overall protein intake because if youre not eating enough relative to your workout intensity/volume, it will affect your rate of progress.
Quite a few studies have looked into nutritional protein intake in the context of resistance training .
The upper limit for total daily protein intake is about 2.2 grams per kilogram of bodyweight. After that, any gains appear to tail off for even the biggest protein sponges amongst us.
Most people appear to lie in the 1.6 g/kg to 2.0 g/kg range.So, after much doodling around with numbers, heres a general rule of thumb to follow:
1. Consume enough protein to make 1.8 grams per kilogram of your bodyweight.
For example: for a 91 kg person , that equates to 163.8 grams of protein from your diet.
2. Then, after your workout or on non-training days, take the following amount of your protein powder, as determined by your bodyweight range:
- 140 to 169 lbs take 30 grams of protein post-workout
- 170 to 199 lbs take 35 grams of protein post-workout
- 200 to 219 lbs take 40 grams of protein post-workout
- 220 to 250 lbs take 45 grams of protein post-workout
If you are outside these weight ranges then try to consume a total of 1 gram per pound of bodyweight including your protein supplement if you do resistance training on a regular basis.
Again, these guidelines are for people looking to put some kind of figure to their ideal post-workout protein shake.
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How Much Protein Are *you* Supposed To Have A Day Lets Calculate It
To calculate your personal protein intake, take your weight and multiply it by either 0.8 if youre using kilograms or 0.36 if youre using pounds. This will provide you the minimum grams of protein you should be eating per day.
For example, if you weigh 175 lbs. this is what the calculation would look like: 175 x 0.36 = 63 g OR 79 x 0.8 = 63.2 g.
Now that you know how many grams of protein you should be eating each day, the next step is to eat!
While its ideal to meet your protein requirements with whole foods, if you find yourself falling short, there are many protein powders on the market that can help get you where you need to be.
You’re Trying To Lose Weight
Protein takes longer to digest than carbs, helping you feel full, and also pushes your body to secrete the gut hormone peptide YY, which reduces hunger. “When you bring protein to about 30% of your daily calories, you’ll naturally eat less,” says Lauren Slayton, RD, founder of Foodtrainers, a nutrition practice in New York City, and author of The Little Book of Thin. “Protein decreases appetite and also, in my experience, helps you manage cravings.”
While studies are mixed about whether consuming more protein leads to weight loss, research is pretty clear that protein can help you retain more of your lean muscle as you lose fat. One 2011 study suggests amping up protein to as much as 1.8 to 2 grams per kilogram of body weight per day to stave off muscle loss when restricting calories. Cut back on refined carbs to balance out the extra calories from adding protein.
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Does Whey Protein Increase Testosterone
There is some evidence that whey protein may increase testosterone levels, although more research is needed to confirm this. whey protein has been shown to boost muscle growth and strength, which could be in part due to its effects on testosterone levels.
However, more research is needed to determine whether whey protein directly increases testosterone levels or not.