How Much Whey Protein Per Day?
Of course it’s important to get enough protein on a regular basis. But how much protein is enough? If you’re someone who consumes whey protein, you might also be wondering how much whey protein you should be having daily for optimal health. This article will explain how to calculate your protein needs, how much whey protein you should be consuming, and when to drink it for optimal results.
How to calculate your protein needs
According to the Dietary Reference Intake (DRI), the average adult requires about 0.8 grams of protein per kilogram of bodyweight per day. However, many people, especially those who engage in regular exercise, need more than the DRI recommends. In fact, people who are quite active have protein needs at about 1.2 to 1.4 grams of protein per kilogram of bodyweight.
For example, a 150-lb individual who engages in daily strength training may require 1.3 grams of protein per kilogram of bodyweight. This individual would need about 89 grams of protein daily.
Protein needs can vary from person to person depending on age, size, activity levels, and fitness goals. Using a protein calculator can be a helpful way to estimate your individual protein needs.
How much of your total protein intake should be whey protein
When thinking about what foods and supplements will contribute to your overall protein intake, it’s important to ensure high-quality, complete protein sources, meaning foods containing all essential amino acids.
Whey protein is a complete protein, providing the body with all of the amino acids it needs to build muscle and bones, as well as make hormones and enzymes.
Not only is whey highly digestible and readily absorbed, but it’s particularly beneficial for building and repairing muscles and increasing strength. What’s more, some research suggests that whey protein can help boost the immune system, reduce inflammation, and may help to lower blood pressure.
When selecting a whey protein supplement, it’s important to look for high-quality formulas free of additives and sweeteners such as the grass-fed whey protein from Naked Nutrition.
Plus, Naked Whey is also sourced from grass-fed cows that are raised without hormones, allowing for a cleaner and healthier product.
So while there is no set recommendation for how much of your protein intake should be from whey protein, it can be helpful to add a serving of whey protein to your daily routine to help meet your body’s protein needs.
Whey protein is a super simple and convenient way to ensure you are meeting your protein needs. One serving of whey protein provides 25 grams of protein which is approximately 25% of the average person’s protein needs for the day. You may choose to incorporate a serving of whey protein daily to help meet your protein needs.
You can read more here about how much whey protein you should be taking each day.
When to drink whey protein
Whey protein may be most beneficial and best absorbed particularly after a workout. There is a window of approximately 30 to 60 minutes after strength training exercise in which muscles are best equipped to take in protein in build and repair muscle tissue. Because of this, drinking whey protein right after a workout can both increase muscle gains and speed up recovery.
Even on non-workout days, whey protein makes for a great addition to a nutrient-dense shake. Simply blend 2 scoops of whey protein with fruit and any milk or non-dairy milk of your choosing. You may also choose to add a fat source such as nuts, nut butter, chia seeds, or flax seeds, for example.
You can drink whey protein at any time of day, whether it be for breakfast, lunch, dinner, or a snack. While you could technically consume all of your day’s protein in the form of whey protein, it’s important to give your body a variety of foods, which is why you should aim to incorporate other sources of protein like meats, poultry, eggs, fish, beans, nuts and seeds, and tofu, for example.
What if I’m intolerant to whey?
Luckily, there are many ways to easily incorporate high-quality sources of protein into your diet. Some people don’t tolerate whey very well, likely because they either are lactose intolerant or have an allergy to milk protein. If this is you, a fantastic complete protein alternative is pea protein.
Pea protein has a superior amino acid profile and can be a great alternative to whey. Be sure to choose a high-quality pea protein that is free of additives and artificial sweeteners.
However, it’s important to note that pea protein lacks adequate methionine, meaning it’s not considered a complete protein. If you consume pea protein, just make sure to consume other dietary sources of methionine in your diet to ensure your body is getting all of the necessary amino acids. Plant-based foods that are rich in methionine include beans, tofu, lentils, and nuts.