How Much Protein Powder Should You Take Daily?

Protein is of significant importance, acting as the macronutrient responsible for the production of hormones and enzymes in the body, providing cellular structural support and contributing towards muscle development. Dietary benefits of greater protein intake include weight loss and increased food satisfaction.

Given these benefits, it's not surprising that protein powders are a popular dietary supplement. As of 2022, the global protein supplement market was worth $5.83 billion, a figure expected to rise through to at least 2030.

There is a broad range of protein powders available with varying components and dosages, making it difficult to ascertain the appropriate amount required. If you're contemplating your consumption of powdered protein, this guide provides information on the correct number of servings. Continue reading for more information.

All protein powders contain a base amount of protein. However, products can vary considerably. Different protein powders can contain differing protein levels, usually between 10 to 30 grams per serving, and may also include additional macronutrients or micronutrients.

Certain brands also incorporate fats such as omega-3s or medium-chain triglycerides into their product. Others contain carbohydrates sourced from sweeteners, fruit blends, or added fiber. There are several distinctive protein sources that may be used as the primary ingredient in protein powders.

Whey protein, a byproduct of cheese production, is considered a complete protein as it contains all nine essential amino acids. Whey isolate is a derived form of whey protein, which removes fats and carbohydrates, resulting in pure protein. Another dairy-derived variant is casein, originating from cheese solids.

Soy and pea protein provide plant-based protein options, both offering a complete protein. Other plant-derived proteins such as hemp or rice are also available, albeit incomplete, they still contribute towards your daily protein goal.

While adequate protein intake is crucial for maintaining good health, consuming too much can lead to health complications. Prolonged high protein consumption, particularly from meat, can cause kidney dysfunction, increase the risk of certain cancers, bone disorders, and other health issues.

Mayo Clinic suggests that consuming more than two grams of protein per kilogram of body weight each day is deemed excessive. On average, Americans derive about 15% of their daily caloric intake from protein, well within the recommended daily targets.

In fact, supplementing protein intake isn't common. A study from 2008 suggests that very few American men have lower-than-optimal protein intake. Similarly, for women post-adolescence, the figure is only between 7.2% to 8.6%.

Determining daily protein requirement can be a challenge. The suggested protein intake for inactive adults is 0.8 grams per kilogram of body weight. Therefore, a person weighing 150 pounds (or 68 kilograms) should aim for approximately 54 grams of protein per day.

This figure is not fixed for everyone and can vary based on factors such as age, physical activity levels, health conditions, and specific aims like weight loss or gain. Elderly individuals and those who exercise regularly may require more protein. For physically active individuals, the recommendation can be between 1.1 to 1.5 grams per kilogram of body weight. For someone weighing 150 pounds, this equates to 75 to 102 grams per day.

Those partaking in weightlifting, resistance training, or intensive training for events such as running or cycling may require even more protein, between 1.2 to 1.7 grams per kilogram of body weight (82 to 116 grams per day for a 150-pound person). A healthcare provider or a registered dietitian can aid in calculating an optimal intake.

Generally, most people can meet their protein requirements through a balanced diet without needing to resort to supplements. As an illustration, an individual weighing 150 pounds can easily reach their 54-gram daily protein goal with just a three-egg omelet for breakfast (18 grams) and a cup of chicken breast for dinner (40 grams), excluding lunch intake!

On the other hand, if you’re certain your diet isn’t hitting your daily goal, a supplemental powder can be helpful. Once you’ve calculated your needs based on weight and activity level, you can identify how much you might be falling short. Then, go ahead and make up the difference with a supplement, remembering that two grams of protein per kilogram of body weight is a good upper threshold.

As you measure out scoops of powder, be sure to read the label instructions to know how much you’re getting. Some scoops are a full serving of protein, while others require two or even three scoops to reach the intended serving size.

While useful, protein powders and shakes aren’t a complete substitute for a well-balanced diet. Real, whole foods (as opposed to powders) contain synergistic nutrition, providing not only protein, but carbs, fiber, fats, and essential nutrients like calcium, iron, vitamin D, potassium, and more. Though it may be tempting to rely on protein powder as a convenient way to fill your protein “tank,” you’ll likely be missing out on much-needed nutrition by doing so all the time.