How many whey protein should i take a day

Note this does not mean it is suitable for milk allergy sufferers as it is not hydrolysed enough. There is no correct serving size because protein supplements should only be used on an individual need basis and therefore serving size would change depending on gender, age, bodyweight and activity levels and type. Refined isolate powders are often reported to cause gastrointestinal symptoms such as bloating and wind, so they should be carefully introduced and regulated. Protein intake above requirements can also potentially contribute to unwanted weight gain also.

Excessive protein intake in those with certain underlying health conditions may also need to be avoided. The best way to promote weight loss is with a balanced healthy diet with a calorie deficit. Increasing physical activity and moderating portions typically yields good results.

Some people may choose to use a meal replacement type drink containing whey as a starting point, but it should always be the aim to change eating habits to more sustainable healthy eating plans. The whey in this powder is a high-quality mix of concentrate, isolate and hydrolysed whey, and each 32g serving contains 26g of protein.

The chocolate brownie flavour is a winner, especially if you mix it with milk for an especially rich post-workout treat. This powder is made purely from whey isolate and packs 31g of protein into a 40g serving. There are 9g of BCAAs, including 5g of leucine, and the carb count is low at 1. Similar to whey protein, casein is a protein found in milk. However, unlike whey, casein is digested and absorbed at a much slower rate. At the muscle tissue level, consumption of a casein protein results in a very steady and prolonged delivery of amino acids, which can still stimulate muscle protein synthesis like whey protein can , but at a slower rate and, as evidence suggests, to a lesser degree than whey protein.

Similar to other animal products, like chicken and beef, eggs are a complete protein source, providing all nine essential amino acids. In addition, egg protein is second in line—only to whey protein—as a complete protein with the highest leucine content, a crucial branched-chain amino acid BCAA that that is a key contributor to muscle growth, muscle tissue remodeling, and regeneration, and muscle performance.

Egg white protein products are a good choice to take in conjunction with whey or for anyone who experiences allergic reactions to dairy. The boom in protein supplementation over the last several years has led to more vegetarian and vegan options than ever. While I recommend whey protein for those without dietary restrictions due to its numerous physique- and performance-supporting qualities, plant proteins are great options for vegan, vegetarians, those with dairy allergies, and others.

The most common plant-based protein supplements are pea protein, hemp protein, rice protein, and blended plant proteins. Each one of these proteins has unique qualities—for example, pea protein is high in leucine compared to other plant proteins, while hemp protein contains omega-6 and omega-3 fats in an ideal ratio—so I'd recommend researching each type in greater detail if you want to supplement with a plant-based protein for any reason.

Plant proteins may contain minerals and fiber, so they can be both healthful and filling. Because of their fiber content and the amount of material needed to reach a certain protein level, plant proteins may be higher in calories per serving than some of their animal counterparts. As for taste, while many plant proteins aren't quite as delicious as whey protein shakes yet, there are plenty of tasty options available. Concerns about protein causing health dangers, such as kidney damage and contributing to osteoporosis, are unwarranted.

In fact, protein has been scientifically shown to protect against osteoporosis, while having no impact on healthy kidneys. It is important to note, however, that people with current kidney or liver issues may want to consult with a medical professional and highly experienced nutritionist prior to commencing any supplementation regimen. If you stick to my recommendations on dosing, timing, and choose a high-quality whey protein isolate like XTEND Pro, then you shouldn't have any issues.

For anyone taking a supplement, particularly competitive athletes, it's critical to know that what's on the label of any product is what's in the bottle. Thankfully, there are reputable third-party certification programs, like Informed-Choice, that test products at multiple levels on an ongoing basis. Informed-Choice is a quality assurance program for sports nutrition products, suppliers to the sports nutrition industry, and supplement manufacturing facilities. Supplement users can use the search function at the Informed-Choice website to find products like XTEND Pro that have been through this certification process.

The Informed-Choice certification is a voluntary program for reputable supplement companies who wish to register some, or all, of their products and carry the Informed-Choice mark on those products. Above all, athletes who see the Informed-Choice logo on a product can be assured it has undergone rigorous checks and testing to ensure that it is not contaminated with banned substances and is even safer to use. Spurred by innovative chefs, better protein flavors, and dietary strategies like flexible dieting, cooking with whey has become increasingly popular over the last several years.

Even our athletes have shared their favorite protein recipes! The nice thing about whey is that it's incredibly versatile: you can simply mix it with water or milk, add fruit and other ingredients to make a simple smoothie, or go all-out and try new recipes online. Nutty Butter Protein Pancakes. Cookie Butter Protein Pancakes. Chocolate Protein Waffles. Blueberry Almond Protein Waffles. Candy Bar Protein Oats. Double Chocolate Protein Donuts.

Brownie Batter Protein Oatmeal. Cookie Butter Pronuts. Caramel Apple Slow Cooker Proats. Vanilla Peanut Butter Protein Cupcakes.

Cookie Butter Protein Milkshake. Cookie Butter Protein Cookie Dough. S'mores Stuffed Protein Cookie Cake. Giant Protein Oatmeal Cream Pie. These days, this is an easy one! My go-to times to take XTEND Pro are in the morning, either right when I wake up or after some work, after a lifting workout, and with any solid food meal such as oatmeal to add a complete protein source.

Protein is an important nutrient for not only general health, but also for changing your body composition. A few specific amino acids called branched-chain amino acids BCAAs are also known to stimulate new muscle growth at the cellular level.

Every time muscle is broken down through exercise, the tissue needs amino acids to repair and build new muscle. Protein is beneficial for weight loss too. Eating a diet high in protein helps to increase satiety between meals, boost energy expenditure and retain muscle mass. Increased satiety makes it easier to consume fewer calories throughout the day, while increased energy expenditure burns more calories. The combination of these two things alone creates a larger calorie deficit to facilitate weight loss.

There are several types of protein powders. Although some are more effective than others, all protein supplements will help your body build muscle to some degree. The type of protein you choose depends on your goals, dietary restrictions, and general preference.

Whey protein is the most commonly used protein supplement. This milk protein is known as the most effective type of protein, due to its long list of amino acids.

Casein is another type of milk protein. Many people prefer to take casein at night because it is digested more slowly than whey. Therefore, they take it to help with recovery and muscle building overnight. Collagen has recently exploded in popularity. Although collagen is the most abundant type of protein in the human body, production tends to slow due to age and environmental factors.

Supplementing collagen may benefit the skin, joints, and muscles. Vegetarian and vegan protein includes protein powders made from non-dairy sources like egg, brown rice, hemp, and peas. Plant-based proteins tend to lack essential amino acids , making them slightly less effective than animal-based protein. However, they are still beneficial for people who prefer to avoid animal protein sources. This amount differs from person to person depending on your size, activity level, and goals.

Eating protein-rich foods like lean meats, eggs and fish may help your protein goals, but this can be difficult if your protein needs are high. Taking a protein powder like whey protein is a convenient and simple way to pack additional protein throughout the day. Finally, many people choose to incorporate protein powder into their diet because of how quickly it is absorbed.

Protein breaks down into amino acids that contribute to muscle growth after they are absorbed.