Achieving optimal health and fitness goals requires a balanced diet and regular exercise. But for those looking to gain muscle mass or lose weight, adding a protein supplement to their diet can be beneficial.
Whey proteinis one of the most popular supplements on the market, but how much should you take per week? The recommended dose of whey protein is 1 to 2 tablespoons (about 25 to 50 grams) per day, usually after workouts. This amount is enough to help you reach your daily protein goals and support muscle growth.
According to a study published in Sports Medicine, the best time to take whey protein to gain muscle mass is after daily training sessions. This way, you'll recover faster from exercise and avoid muscle pain. For general health, feel free to consume protein powdered beverages at any time of the day. These supplements can replace your daily snacks and keep you full between meals. The highest quality whey protein will have a short list of ingredients, using only vitamins and minerals as additives. For people who are very active (four or more workouts per week), achieving such a high protein goal is much easier with a whey protein supplement.
Whey protein is generally of better quality than plant-based protein because it offers all nine essential amino acids. The development of the nutritional supplement market means that there are now a variety of high-quality protein shakes available in many different flavors, made with more than just the classic whey protein. Animal-based protein powders (such as whey and casein, which come from milk) contain all nine essential amino acids, as do some plant-based proteins, such as pea protein and soy protein. Certain types of shakes, especially those made with whey and casein, are complete proteins (they contain all nine essential amino acids) with a high biological value (the body can absorb and use all of these amino acids), which means that they contain high-quality proteins similar to those obtained from meat, fish and eggs. Drinking a shake made with two tablespoons of whey protein immediately after a workout not only provides 25 grams of protein, but the amino acids in whey protein will quickly reach the muscle to aid recovery after training. To get the most out of whey protein, you need to figure out how much you actually need to supplement your diet. The healthiest options are also made with whey from grass-fed animals and use natural sweeteners such as monk fruit or coconut sugar.
Protein powdered beverages, especially those containing whey, suppress appetite and cravings while increasing satiety. However, whey isolate and hydrolysate contain less lactose, making them good choices for people with digestive problems. Eating protein powder, such as whey protein, is a convenient and easy way to build up extra protein throughout the day. Once again, whey is a popular choice because it offers all the amino acids needed to produce a complete protein. In conclusion, if you're looking for an easy way to increase your daily intake of quality proteins, consider adding whey protein powder to your diet.
The recommended dose is 1 to 2 tablespoons (about 25 to 50 grams) per day, usually after workouts. For general health purposes, feel free to consume it at any time of the day. However, if your goal is muscle growth or weight loss, make sure you're taking enough whey protein per week in order to reach your desired results.