Usually, the suggested dose is 1 to 2 tablespoons (25 to 50 grams) a day, but it is recommended to follow the instructions on the serving package. Taking more than this amount is unlikely to provide more benefits, especially if you're already eating enough protein. One of the benefits of whey is that it digests quickly. So if you put 2 servings in the same shake, you might feel like you swallowed a stone.
In comparison, a scoop of Quest Nutrition's powdered chocolate shake weighs 30 g and provides 110 calories with 22 g of protein. For example, one scoop of Body Fortress chocolate whey protein powder weighs 50 g and provides 200 calories with 30 g of protein. The difference lies in whether the use of protein in the body to promote muscle growth is impaired or if it is broken down for energy or if it is simply excreted in the urine when a large amount of protein is consumed all at once. For a person who weighs 68 kg (150 pounds), this would equate to a maximum of 37 g of protein per meal (1.5 tablespoons of protein powder).
Because whey isolate is filtered, separating protein from fat, cholesterol and lactose, it's a purer product. Whey is by far the most popular protein powder, and if you have problems with dairy, whey will have the same problems as it is derived from milk. So you know how to differentiate casein from whey protein, but do you know whey isolate? Whey protein isolate generally contains lower levels of fat and carbohydrates, minimizing intestinal distress and helping you lose weight. Once you know your recommended daily protein intake according to the guidelines above, you can consider how much of that amount will be covered with protein powder.
Two scoops of protein powder may be better than one scoop for a person looking to gain weight or struggling to reach their protein goals with whole foods alone. Two scoops can mean two different protein shakes throughout the day, with 1 scoop of protein in each. Made with three types of whey (concentrate, hydrolyzed and isolated), it offers 21.5 g of protein with only 108 calories, since it has a minimum of carbohydrates and fats, and naturally has a lower lactose content than other powders. With numerous studies showing that protein supplementation, as part of a resistance training program, can maintain lean body mass and increase strength, adding protein shakes to your diet quickly becomes a no-brainer if you're looking to increase strength, size, or athleticism.
A general recommendation for athletes is to consume between 1.2 and 2.2 grams of protein per kilogram of body weight (between 0.5 and 1 g of protein per pound of body weight) daily. In this scenario, protein requirements would be slightly higher than the range of 0.5 to 1 g of protein per pound of ideal body weight per day. If you're looking for “optimal,” aim for 3 to 5 protein-rich meals or snacks with 25 to 40 g of protein every 3 to 5 hours.
