It's recommended that you try to consume only 25 to 50 grams of protein powder per day. In the past, it has been claimed that high-protein diets can have dangerous health effects, such as kidney damage, but research has refuted this. The amount of protein you need each day depends on several factors, but the recommended amount is 10 to 35% of your daily calories. The general recommendations are to consume 15 to 30 grams of protein at each meal.
Studies show that a higher intake of more than 40 grams at one time is no more beneficial than the recommended amount of 15 to 30 grams all at once. Don't waste your money in excessive amounts. Instead, opt for plant-based protein powder or try whey protein isolate, which has a much lower lactose content than other dairy protein powders (2). If you use protein powder instead of other protein sources, you should choose those that contain all the essential amino acids.) In a high-quality 18-month study, 280 older men and women consumed 45 grams of whey protein or a placebo each day.
This is less of a problem with whey protein isolate, which doesn't contain lactose, but it can still happen. It's important to talk to your doctor about what your daily protein intake should be and to choose a protein powder that fits your dietary goals and needs. In fact, a study found that many protein powders contained low-cost proteins, such as chicken, rice and soybeans (1). While you need to consume enough protein throughout the day, additional strength training is what leads to muscle growth, not to additional protein intake.
Protein powders are generally recognized to be safe, although if you consume large amounts of protein powders, you may experience digestive side effects. Whey protein can be particularly problematic in this regard, as many people can't comfortably digest a good dose of milk protein all at once. A protein shake is simply a spoonful of protein powder, which normally contains 20 to 30 grams of protein, mixed with water. Instead, use protein powder to supplement your balanced diet at times when you may not be able to meet your protein needs.
In one study, 48 men and women consumed a high-protein, food-based diet and whey protein powder during an 8-week intense resistance training program. Protein powders usually come in servings of 20 to 30 grams, so one or two tablespoons a day should be enough to meet your protein needs. Protein shakes are a practical and affordable way to increase your protein intake and can certainly be part of an overall healthy diet. Whey protein powder is isolated from whey, a liquid by-product of cheese-making that manufacturers spray dry to a powder (1,.
