Are you looking to get the most out of your workouts? If so, you may want to consider adding whey protein to your diet. But how much whey protein should you take? The answer depends on your specific goals. In general, if your goal is to lose fat, take 10 to 20 grams for a moderately active lifestyle and 20 to 40 grams if you are very active. If your goal is to gain lean muscle mass, enjoy 20 to 48 grams of whey protein after training.
However, the recommended dose can vary depending on your individual needs. For a long time, the general rule of thumb was one gram per pound of body weight. 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, double the minimum recommendation. Doses greater than 30 to 45 grams have been shown to have the greatest impact on lean mass and strength.
When considering the prevention of muscle loss due to aging, another study showed that between 25 and 30 grams was optimal. In general, recommendations range from 20 to 45 grams per dose. But what exactly is whey protein? Whey is a byproduct of cheese production and is made up of a variety of proteins. Different types of whey are created at different levels of processing and filtration. Whey protein contains all nine essential amino acids (EAAs) in abundance, making it a high-quality complete protein. Whey protein is particularly rich in three crucial EAAs, known as branched-chain amino acids or BCAAs, which are leucine, isoleucine and valine.
These BCAAs are important for muscle growth and repair. Whey protein isn't necessary to meet your training goals, but its benefits extend to such a wide range that it's the closest supplement to being essential for beginners and professionals alike. If you follow the recommended dosage, schedule, and choose a high-quality whey protein isolate like XTEND Pro, you shouldn't have any problems. To achieve your goals, research suggests combining HIIT or strength training with whey protein supplements. While a serving of whey contains between 20 and 27 grams of protein, 4 ounces of chicken breast will provide a similar amount of protein (24 grams). In addition, whey is absorbed by the body faster than any other protein. Using this simple formula can help you determine the total amount of protein you should consume daily, both from food sources and from your protein shakes: body weight (in pounds) x 0.72 = total daily protein intake (in grams).Products with egg protein (white) are a good option to be taken together with whey or for anyone who experiences allergic reactions to dairy products. Whey protein can be an effective supplement for athletes, bodybuilders and other physical competitors, training and weightlifting enthusiasts, and anyone else who needs a relatively high daily intake of (complete) protein in order to optimize muscle performance and recovery. When it comes to determining how much whey protein you should take each day, it's important to consider your individual needs and goals.
The recommended dose can vary depending on whether you're looking to lose fat or gain lean muscle mass. Generally speaking, doses between 20 and 45 grams have been shown to be most effective for achieving these goals. Additionally, it's important to choose a high-quality whey isolate like XTEND Pro for optimal results. By following these guidelines and using this simple formula – body weight (in pounds) x 0.72 = total daily protein intake (in grams) – you can ensure that you're getting enough whey protein each day in order to optimize muscle performance and recovery.