Athletes and fitness enthusiasts often ask themselves how much whey protein they should consume per workout. The answer to this question depends on a variety of factors, such as your current protein intake, the type of exercise you are doing, and the quality of the whey protein you are using. Generally, it is recommended to take 1 to 2 tablespoons (about 25 to 50 grams) of whey protein per day, usually after workouts. It is important to follow the instructions for use on the package.
If your protein intake is already high, adding whey protein to your current intake may not be necessary. Research suggests that between 20 and 25 grams of whey protein may not be enough to promote maximum recovery from endurance exercise for the whole body. When selecting a whey protein supplement, it is best to choose one with a short list of ingredients and only vitamins and minerals as additives. Whey protein is packed with all 9 essential amino acids, which are essential for the body's ability to build and repair muscles.
Additionally, whey protein is absorbed faster than any other type of protein, leading to greater muscle protein synthesis (MPS). You don't need to consume large amounts of whey protein to take advantage of its fat-burning benefits. Drinking a shake made with two tablespoons of whey protein immediately after a workout provides 25 grams of protein and the amino acids in whey protein will quickly reach the muscle to aid recovery after training. Studies have shown that MPS was 20% higher with 40 grams of whey protein compared to 20 grams of whey protein after whole-body weight training, regardless of differences in lean body mass.
For those who are very active (four or more workouts per week), achieving such a high protein goal is much easier with a whey protein supplement. Eating protein powder, such as whey protein, is a convenient and easy way to build up extra protein throughout the day. Each participant participated in two trials designed to measure MPS after endurance exercise throughout the body and after ingesting whey protein. The healthiest options are also made with whey from grass-fed animals and use natural sweeteners such as monk fruit or coconut sugar.
Whey is a popular choice because it offers all the amino acids needed to produce a complete protein.