How Much Protein Powder Should I Have?
Once you've selected your protein powder, you'll need to know how much to have. Most brands give basic instructions on how much protein to consume in one sitting, but if you're looking for something more accurate, follow Jason's recommendations. "Generally, you want to have 0.3 to 0.4 grams of protein per kilogram of bodyweight per given sitting," Jason said. According to Jason, this could be about 15 to 20 grams for someone who identifies as a woman and upward to 30 grams for someone who identifies as a man. To find out the optimal amount of protein you should consume, we recommend consulting a registered dietitian.
A common misconception is that you need to consume as much protein as possible to increase your muscle mass, which isn't necessarily true, according to Jason. "I tell people, 'You want to have enough protein to stimulate muscle protein synthesis, but more isn't necessarily better. Adequate protein in the presence of adequate calories or fuel is really what's going to stimulate muscle protein growth,'" he explained.
Buying protein powder shouldn't be complicated. Look for a short ingredient list, check for verified labels, and opt for whey if your goal is to build muscle unless you have dietary restrictions.
At the end of the day, we always recommend speaking to an expert such as a registered dietitian to help you make any nutritional changes.