This blog is for you if you don’t know how many scoops of whey protein a day. We have the answer.
Whey protein is the mixture of proteins isolated from whey, which means it’s the liquid part of milk that separates during cheese production.
Milk has two main types of protein: whey (20%) and casein (80%). Whey is found in the watery portion of milk and after being separated during cheese production, whey proceeds through various steps to become what people generally recognize as “whey protein”.
It doesn’t taste yummy on its own, that’s why it’s flavored (vanilla, strawberry, and chocolate).
Whey protein is important for gym enthusiasts, bodybuilders, and people who want to lack protein in their diet.
Types of whey protein
There are various types of whey protein and they differ in the way they have been processed.
- Isolate: less lactose and fat, 90% protein.
- Concentrate: best flavor contains fat and milk, and 70% protein.
- Hydrolysate: it has been predigested and it causes a 28-43% greater spike in insulin levels than isolate.
Use of whey protein
Increase your strength and muscle mass
Whey protein is the partner of bodybuilders and athletes, it promotes strength and muscle gain.
It provides amino acids and protein to increase muscle growth, it increases the release of anabolic hormones that can stimulate muscle growth, it’s absorbed quickly, and it’s high in amino acid leucine who is responsible for muscle protein synthesis at the genetic level and molecular.
But the main question asked frequently: how many scoops of whey protein a day? Let’s found the answer.
Dosage: how many scoops of whey protein a day?
What’s a scoop of protein?
It’s the plastic scoop included inside bags of protein powder to measure portions.
But the scoop sizes may differ from brand to brand, you should always read the nutrition label to know about the recommended serving size and how many scoops are needed.
Besides that, you have to know that the stated amount of powder/scoop may not match how much you get per scoop.
How many scoops of whey protein a day?
The general guideline for athletes is to consume 1-2 grams of protein per kilogram of body weight (0.5-1g of protein per pound of body weight) per day.
Individuals looking to gain weight
1 gram of protein per pound of body weight per day.
A person with higher body fat
This person has >33% for women and 25% for men, and the larger portion of their total body weight comes from fat mass compared to lean body mass.
So you should focus on 1.2g of protein per pound of lean body mass (150-180g per day).
Here the person is eating more calories than they burn. Which means the body doesn’t need to rely on dietary protein. So the protein needs would be near the lower end of the recommended range of 0.5-1g of protein per pound of goal body weight per day.
And a specialized bulking strategy would be to consume only 0.7g of protein per pound of goal body weight per day instead of 1g of protein per pound of goal body weight per day.
Calorie intake must be lower than calorie expenditure during a cutting phase. If the body will not be receiving enough energy to meet its needs from carbohydrates and fat, it will start breaking down muscle tissue along with fat tissue in the body to provide energy and will use dietary protein as a fuel source.
Your goal when cutting is to preserve as much lean tissue as possible and to make as much of the weight loss as possible come from body fat, and here protein needs would be a little bit higher than the range of 0.5-1g; consume 1.2g of protein per pound of goal body weight per day.
Who should take 1 scoop of protein?
- 1 scoop: better for a person who is looking to lose weight.
- 2 scoops: better for a person who is looking to gain weight or struggling to meet their protein targets from foods alone.
Side effects of whey protein
Can damage your kidneys
If you follow a high-protein diet you may cause your kidneys to work more to filter your blood and it may damage them. But some research said that for people who do not have other health conditions, a high-protein diet may not be harmful to your kidneys.
May cause digestive issues
One of the whey protein problems is digesting lactose, it causes some symptoms such as diarrhea, stomach cramps, and gas.
If you are lactose intolerant, consider using an isolate whey protein instead of concentrated whey protein.
Whey protein is a healthy way to add more and more protein to your diet. It’s important for those who need to gain muscle and strength while losing fat. How many scoops of whey protein a day? 2 scoops, and don’t forget to follow the serving instructions on the packaging.