How Much Protein Powder Do I Need?

A common nutritional supplement used by fitness buffs and bodybuilders is protein powder. This protein supplement is proven to assist exercisers and bodybuilders to build muscle strength and mass. Nevertheless, there is a lot more benefits to proteins than simply growing stronger and larger. It also assists in healing wounds, making hormones, building body tissues, and ensuring healthy hair and nail growth. Proteins are even needed for the growth of important antibodies. Hence, when you have trouble getting sufficient protein from regular food, you should consider using protein powder as an alternative. At this juncture, you have to establish exactly how much of this supplement you should consume daily.

Assess your protein requirements

The first step in establishing the amount of protein powder you need is to have an exact idea about your everyday protein requirements. This is dependent on various factors including age, activity level, gender and weight. For instance, an athlete may require higher amounts of protein in their diets, particularly if they want to build muscle mass. An adult man may require roughly 56 grams of protein daily while an adult woman needs around 46 grams per day. Many people do not have any difficulty reaching these recommended levels with normal eating. Nevertheless, this protein powder is particularly helpful for people who work out a lot or simply want to use the supplement for enhanced health.

Evaluate your sources of protein

In general, most people are able to obtain the recommended daily protein servings from regular meals, without the need of additional supplements. If you are within this segment, there might not be any reason for you taking additional protein supplements. You can still get quality protein and a variety of minerals and vitamins from whole foods. However, vegetarians are advised to take protein powder to ensure they do not have a protein deficiency.

Serving size

For those who do not get sufficient protein from normal diets, then supplementing with protein powder becomes necessary. Most protein supplements have a sizeable plastic scoop holding one powder serving; however serving size varies among brands. Depending on various factors like activity level, you may require less or more than one plastic scoop. Not all protein powders supply the same protein amount per scoop. The serving size you use may vary based on whether you want to gain muscle or lose weight. If you want to lose weight, use one scoop of protein powder mixed with milk or water, while muscle gain will require two scoops combined with yogurt or milk.

For muscle building and working out, experts recommend 1 – 1.5 grams of protein for every pound of lean mass an individual has. This means if you currently weigh 160 pounds with 10% body fat, you have approximately 145 pounds of lean mass. Hence, you will need 145 to 210 grams of protein powder per day.

Protein powder options

Weight training athletes usually prefer whey protein powder due to its fast-acting nature. This means the body is able to digest whey quickly and use it to encourage muscle repair and growth. Another popular protein powder is casein, which gets digested somewhat slower, but is better at keeping a person feeling full for longer. For those seeking a protein supplement based on plants, then you can use soy protein powder that offers the distinct advantage of encompassing all the important amino acids. If you want the best protein powder that will exploit your growth potential in the course of the growth phase and also recovery, then make use of a blend of whey, soy and casein. You will get the complete range of proteins alongside varying absorption rates to reap great benefits.

Safety considerations

Take caution when buying protein powder as most are filled with unhelpful ingredients like artificial colors, saccharin, aspartame and fructose. Ensure you settle for supplements made using natural ingredients instead of powder that is chemically sweetened, which will certainly not create a suitable environment for fat burning and muscle growth. You will compromise your general health if you introduce processed carbs into your protein shakes. Undertake due diligence to ensure that the nutrition brand you use is truthfully committed to healthy products.

It is vital not to go beyond your daily recommended intake of proteins when incorporating protein powder into your diet. The CDC states that excess protein in the body can result in kidney problems, weight gain and increased levels of bad cholesterol. It is worth to note that fitness experts and nutritionists may differ about the effective use of proteins for building muscle. Fitness experts generally recommend stocking up on protein powder during training. In contrast, nutritionists advocate for exercising along with moderate servings of protein in a balanced diet. In light of such differing information, speaking to your trusted doctor may help guide you in the right direction.