Whey Protein Recommendations Consuming at least 10 grams of whey protein after exercising seems to help increase muscle mass. In the study, 48 men ingested zero, 10, 20, or 40 grams of protein immediately after strength training. Doses of 20 and 40 grams more effectively stimulated muscle protein synthesis, the process that helps promote muscle repair and growth after exercise in participants, than lower amounts. However, the 40-gram dose did not produce any additional benefit.
However, you'll probably want to increase this number if you're looking for something else. For a long time, the general rule was one gram per pound of body weight. It was easy to remember and is still valid, but research has shown that a better number is 1.2 to 1.7 grams of protein per kilogram. At the higher end, this equates to 0.72 grams per pound, twice the minimum recommendation.
And since it's pre-digested, this option is also much more pleasant for the stomachs of people who might find buttermilk difficult to digest. For a sedentary adult, the recommended minimum daily amount of protein is 0.8 grams of protein per kilogram of body weight. Although whey protein powder can be used as a meal replacement, eating clean, healthy foods will ensure that you get a wide variety of micronutrients along with protein, fat, and carbohydrates. Whey protein is generally of better quality than plant-based protein because it offers all nine essential amino acids.
Just like whey is made in the cheese-making process, different types of whey are created at different levels of processing and filtration. In the end, this means that you'll have to take different amounts of whey protein to reach your target protein intake. While a serving of whey contains between 20 and 27 grams of protein, 4 ounces of chicken breast provides a similar amount of protein (24 grams). Other buttermilk options include 1.5 cups of low-fat yogurt or 2.5 cups of skim milk, both of which can be added to smoothies.
Whey, the most studied supplement to date, has been shown to provide high-quality proteins that are useful for athletes and as a meal replacement for those looking to increase their protein intake. To get the most out of whey protein, you need to figure out how much you really need to supplement your diet. Vegetarian and vegan proteins include protein powders made from non-dairy sources such as eggs, brown rice, hemp, and peas. Eating protein-rich foods, such as lean meats, eggs, and fish, can help you achieve your protein goals, but this can be difficult if your protein needs are high.
Eating a protein powder, such as whey protein, is a convenient and simple way to incorporate additional protein throughout the day. Although there really is no other protein powder like whey, there are many other alternatives that provide unique benefits to this area of supplementation. The good news is that you don't need to consume large amounts of whey protein to take advantage of the fat-burning benefits of this supplement.