Protein shakes help you build muscle quickly, reduce your recovery time, and boost your macros.
Making protein shakes part of your diet also helps increase your strength and keep lean body mass. However, how many scoops of protein should you consume per day?
Don’t worry if it is your first time for protein intake like shakes; I will reveal how many scoops of protein powder are ideal for your daily protein shake.
So, let’s start!
What Are Essential Amino Acids
Protein refers to a molecule made from amino acids. These amino acids are critical for the body to function properly [1]. They form the raw building blocks of muscle fibers and getting a few extra scoops of protein intake can speed up that process.
There are 20 amino acids; your body cannot produce 9 of them, known as essential amino acids. So, you need to consume particular food to get those essential amino acids [2].
How Much Protein Do You Need?
The amount of protein your body needs depends on your training goals. According to the US Food and Nutrition Board, an average adult should have 0.8 of protein per kilogram (2.2 pounds) of body weight. You need to increase it if you want to bulk up [3].
Are you a sedentary person?
Then, your recommended dietary allowance is 0.38 grams of protein per pound. However, if you are an active person or athlete, you need more protein, particularly if you are engaged in strength-related activities.
Instead of consuming calorie-dense foods, go for high-protein ones. This will help build mass in the muscle groups and stave off hunger pangs.
If you weigh 100 kilograms, you need to consume the equivalent of 7 chicken breasts daily. However, this figure is unrealistic or hard to achieve.
First-timers need to have 1.5 grams of protein per kilogram of body weight.
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What Should You Eat?
Many people should be aware that a protein shake must not replace real food. Even a high quality protein shake cannot also replicate the phytonutrients, antioxidants, and other beneficial substances found in whole foods [4].
Since protein shakes are promoted as supplements, they are meant to supplement your diet. In short, protein powders are add-ons.
Consuming protein powder will help you achieve your protein fix per day. You should also eat foods that provide a healthy balance of fats, carbohydrates, proteins, vitamins, and minerals to strengthen your body.
What are the Different Types of Protein?
If you are new to protein powders, you might be confused with whey protein, whey isolate, and casein.
Check out the following for a better understanding.
Whey Protein
This type of protein is found in milk’s water portion. This mixture of protein is known as a complete protein since it contains all 9 essential acids [5].
Whey protein often contains lower carbohydrates and fat levels, which helps with weight loss and minimizes gut distress.
Whey Isolate
Whey isolate undergoes more processing to get rid of lactose, carbohydrates, and fat reserves. This makes it more costly than regular whey protein.
Casein
This slow-releasing protein takes up to 6 hours to completely digest and be used. It helps drip feed the muscles over a few hours, which ensures that the body is topped up with protein [6].
What is the Right Amount of Protein Powder?
The amount of protein you need daily depends on your body’s protein requirements. For instance, if you weigh 170 pounds (80 kilograms), you may need 88.185 (176.37 x 0.5) grams of protein.
It is commonly recommended to consume up to two scoops of protein powder daily, equivalent to 50 grams of protein.
What is the Best Time to Drink Protein Powder?
Ideally, protein shakes are best consumed before or after a workout. Studies reveal it does not matter whether you take protein powder before or after training as long as you get the necessary protein around the same time as you work out. Do not forget to follow the recommended serving instructions.
Can You Consume Too Much Protein Powder?
As long as your body requires whey protein powder, you can consume it every day. If your typical meals do no provide enough protein, you can drink protein shakes daily to get the necessary amount.
Protein powder comes with no defined safety limit. Several studies indicate that healthy adults can handle up to 3.3 grams of protein per kilogram (1.5 grams per pound) of body weight daily from protein and diet supplements without any negative effects.
People usually do not suffer side effects from ingesting excess protein powders. While protein powder is a dietary supplement, never consume more protein than your body needs.
What Happens If You Consume Too Much Protein Powder?
If you take too much protein powder, you are more likely to gain unwanted weight. Remember that excess calories and protein are stored as fat. This results in larger body weight and muscle mass.
So, it is critical to monitor your daily protein intake, ensuring you will not consume extra proteins or more calories.
Also, taking too much protein powders can lead to indigestion and stomach discomfort. So, always follow the recommended scoops of protein powder [7].
FAQs
Does Protein Intake Help With Weight Loss?
Yes. Protein supplements will help you lose weight. They can help you lose body weight, reduce appetite, and boost metabolism without muscle loss.
However, adding protein shakes to your diet without working out can cause weight gain. So, make sure to check out the recommended protein powder serving size to ensure your body will not have excess protein.
What Are The Ingredients Found In Protein Powders?
The ingredients in protein powder depend on the products. Protein is usually extracted from ingredients such as milk, hemp, egg whites, or rice.
It is advised to avoid protein powders with artificial sweeteners, skim milk powder, or gluten because they do not offer nutritional value or cause stomach problems. You can also opt for plant-based protein powder.
Does Protein Powder Consumption Help With Muscle Gain?
An increased daily protein intake helps you gain muscle faster than usual. Remember that protein is critical to building and repairing muscles.
Combining protein powder with a healthy diet and physical activity can achieve your desired muscle gain.
Conclusion
To sum it up, protein powder is an excellent food and fitness supplement that can help you with your fitness goals.
However, you should always follow the recommended scoops of protein powder to reap the benefits.
You should also drink protein shakes and exercise to prevent gaining unwanted weight.
Our Protein Supplement Guides:
- Best Paleo Protein Shakes
- Best Egg White Protein Shakes
- Best Pea Protein Shakes
- Best Gluten-Free Protein Powder
Resources:
- https://my.clevelandclinic.org/health/articles/22243-amino-acids
- https://medlineplus.gov/ency/article/002222.htm
- https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096
- https://webmd.com/diet/guide/phytonutrients-faq
- https://www.webmd.com/diet/difference-whey-and-whey-isolate
- https://www.healthline.com/nutrition/casein-protein-is-highly-underrated
- https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders
