Are you looking to add more protein to your diet? Protein powder is a great way to do that, but it's important to know how much protein is in a scoop of whey protein. Different types of protein powders offer varying amounts of protein per scoop. In a 29-gram scoop of whey protein isolate, for example, you'll get about 17 grams of protein. In a 44-gram scoop of soy protein powder, you'll get 21 grams of protein.
A single scoop of milk-based protein powder containing a mix of whey and casein proteins weighs 25 grams and offers 12.5 grams of protein. If your goal is to include a specific amount of protein in your supplement, the nutrition label can tell you how many tablespoons you'll need to use to get that amount. A tablespoon is the usual method for measuring proteins and calculating their nutritional value. According to the USDA, one scoop of isolated whey protein powder typically weighs 29 grams and contains 25 grams of protein.
Most active people drink one protein shake a day, which contains just one scoop of protein. This means that you get almost half of the recommended daily protein intake from this shake. It's recommended that you try to consume 25 to 50 grams of protein powder each day. Drinking a protein shake once or twice a day will ensure that your body gets an adequate amount of protein without accumulating extra calories.
To avoid deficiency, calculate your ideal daily protein intake and track the amount of protein you consume in a single day. The most common method for consuming protein powder is to add water and mix it in a blender. If you are very active, you need to consume more protein than the average person because you are likely to burn the energy provided by proteins and need additional nutrients to continuously rebuild and recover your muscles. Another way to control the amount of protein you should consume in a single day is to allow proteins to account for no more than 10 to 35 percent of your total calorie intake.
The ideal amount of protein intake per day varies from person to person, but the basic rule is that you should eat 0.36 grams of protein for every pound of body weight you have. Get creative and try new recipes with your protein powder or use it to prepare other foods besides shakes. While you can get some protein from your diet, for those who have higher fitness goals, 26% tend to exercise regularly, adding some extra protein powder is a great option. Theoretically, you could get all your daily protein from this supplement, but it's not recommended because there are so many other vital nutrients you get from real foods.
Determine your ideal daily protein intake and then start incorporating one or two shakes into your diet, usually during the time you exercise. The amount of protein you eat every day, and by extension, the amount of powder you put in your shakes, should depend on factors such as age, gender, activity level and fitness goals. With nearly eight grams of protein in every two tablespoons of peanut butter, you can use this source as the main component of a meal (think a peanut butter and jam sandwich) or as a healthy snack accompanied by slices of fruit.