Protein powder has gained a lot of hype in the past few years for all the good reasons. While protein powder is highly beneficial for fitness enthusiasts looking for quick results, the excess use of it can also be a problem. But the real question is, where do you need to set a limit? If you’re wondering how much protein is required in a day or how much protein powder you should take, we’ve got the answer! In general, 1.5 to 2 grams of protein powder per kilogram of body weight is the ideal amount.
However, depending on your goals and weight, the required amount can vary.
Now, let’s get into the details of protein powder, determine the optimal quantities, and see how much protein powder is too much for you.
How much protein is required by our body?
Before diving into the details of the ideal amount of protein powder, you should know how much protein your body requires to function properly.
Ideally, we need 0.36 grams of protein per pound of body weight. Or, we can say that we need 0.8 grams of protein per kilogram of body weight.
Let’s make it easier to understand.
If you weigh 70 kgs, your protein requirement will be 70 kg. x 0.8g = 56 grams.
While you can fulfill most of this protein requirement through a balanced diet, things will be different when you’re trying to gain muscles or lose weight. An active routine with workouts requires more protein intake than a regular person.
In such a case, protein powder always comes to your rescue!
How much protein does our body need?
The optimum quantity of protein powder you need will depend on various factors. So, we’ll break these down and see which category suits you best according to your routine.
How much protein powder is required in a day?
As some protein requirements can be fulfilled through a balanced diet, you need to monitor your protein powder intake. After all, the excess of everything is bad.
In general, 25 to 50 grams of protein powder is required in a day. Again, it depends on your workout routine and goals that how much you should exactly consume. Still, keeping your protein powder intake within this range will be beneficial.
Each scoop of protein powder contains almost 25 grams of protein. It means that one scoop is enough to fulfill your protein requirement for the day. Also, each protein shake requires one scoop of protein powder, meaning you can also have one protein shake daily. However, people with a strict workout routine also have two protein shakes a day, which makes up to 50 grams of protein powder a day.
While one or two protein shakes a day are fine, make sure you don’t exceed this limit, as it may cause health issues.
How much protein powder should I take to gain muscle?
Fitness enthusiasts who work out regularly need a protein boost, and luckily, protein powder can do that!
If your primary purpose of a workout is to build muscles, you need a higher protein intake. Lifting weights alone will not do the job of building muscle mass. You need plenty of protein to repair and build muscles after the workout.
So, highly active people who do four or more workouts a week should have a protein shake with 25-50 grams (one or two scoops) of protein. Taking it immediately after a workout will help you repair muscles and gain muscle mass faster. To be more precise, you will need 1.2 to 1.7 grams of protein powder per kilogram of body weight. Thus, bulky individuals with a higher body mass might also need two heaped scoops of protein powder after a workout.
People with moderate activity levels, which accounts for three or fewer workouts per week, will need slightly less protein powder. Thus, one level scoop or one heaped scoop of protein powder after a workout will do the job. It’s better to keep the intake between 1 to 1.3 grams per kilogram of body weight.
However, if you don’t work out regularly, your protein powder consumption should be less. It’s better to keep the consumption level between 0.5 to 1 gram per kilogram of body weight.
How much protein powder should I take to lose weight?
The ability of protein powder to reduce cravings and curb appetite makes it beneficial for losing weight.
Adding protein powder to your diet will also provide the essential nutrients you might lack in your modified diet aimed at losing weight.
However, for weight loss, the amount of protein powder should be less.
For people with high activity levels, 20-40 grams of protein powder is required a day for losing weight. This accounts for 1 or 1.5 scoops of the powder.
People with low or moderate activity levels should consider 10-20 grams of protein powder daily in their diet. This amount constitutes 0.5 or 1 scoop of the powder.
How much protein powder should I take after a workout?
The thing is, total protein intake during the day matters more in terms of building muscles and losing weight. However, having a protein shake post-workout will also give you a protein boost to strengthen and recover muscles faster.
As we discussed earlier, the amount of protein you need will depend on your activity levels and workout routine. The general intake of protein powder after a workout should range from 20-40 grams. This amount is more than enough to stimulate muscle growth.
Take-away message
The taste of protein powder and the numerous benefits it offers might have convinced you to incorporate it into your workout routine. But it’s necessary to know about the right amounts before consuming too much of it, as it can cause health issues.
The right amount of protein powder will vary, depending on your age, weight, and workout routine.
With the right balance of protein powder and exercise, your fitness goals aren’t far away!
