How to Take Protein Powder

November 23, 2016

So you have your tub of protein powder and are ready for a weight loss transformation, or perhaps you plan to get ripped. Either way, you’ll need to know how much you should take and the right times of the day to take it. Luckily you’re in the right place, so keep reading to find out how and when to take protein powder

 

Calculate Your Own Protein Requirements

The last thing you want is too much protein in your diet, so it’s down to you to work out how much you need each day and prepare your protein powder intake accordingly. Use a protein chart and figure out (with the help of a little maths) how much protein your body needs in relation to your weight. It’s recommended that the average person should consume roughly 0.4 grams of protein per pound of body weight. When you're a training athlete you can up this to anywhere from 0.6 grams all the way up to 0.8 grams per pound of body weight. Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight for endurance athletes, "For strength athletes, those numbers are even higher--generally between 0.7 and 0.8 grams of protein per pound of body weight," he says.

You need to work out how much protein you're eating in your regular diet and how much you want to boost it with protein powder. While you might like to push your protein intake up in the hope of building more muscles be aware that too much protein will put your kidneys under stress. Your body simply can’t process it unless you have unusually high levels of anabolic hormones such as if you are a professional bodybuilder or someone who is taking a growth hormone or androgen.

 

	DAILY PROTEIN INTAKE
average human	0.3-0.5 x lbs of bodyweight
endurance training	0.5-0.7 x lbs of bodyweight
strength training	0.7-0.8 x lbs of body weight

 

 

How to Take Protein Powder

Once you have your protein powder you then have to choose how to consume it. Eating it in powder form is not recommended… Many protein companies or nutrition shops will provide a shaker cup with purchase for protein shakes on the go but a blender works great too! The typical protein scoop is 30 grams or 20 grams and recommended to take 1-2 scoops depended on how much protein you want to consume at that time. 

Smoothies

Mix up some natural yoghurt, fresh fruit or vegetables, a cup of milk, a scoop of protein powder, and hey presto, you have a protein powder smoothie! You can choose what you put in it, whether you want high-fiber foods like broccoli and raspberries, or a nutrient-rich combination like chia seeds and acai berries. These types of smoothies are great if you want to create a substitute for one of your daily meals. Smoothies make for a great start to the day, easy to drink, tasty, and quick to prepare!

Protein Shake

If you’re just interested in getting the protein inside of you then go for a simple milk shake, it’ll digest quickly and the protein will head straight to where your body needs it most. Whey protein is derived from milk so they go together perfectly, and this is the most common way that protein powder is taken- 4-6 oz of milk and 1-2 scoops or protein depending on your requirements. Many individuals replace regular milk with almond, coconut or cashew milk.

Just Add Water

Often overlooked but there’s no reason not to do it, just mix your protein powder in water and send it straight down the hatch. This isn't always the tastiest option, depending on if you use flavored protein powder or not, but it eliminates any extra fat that comes with milk. You also don't have to worry about always having milk in your fridge. If you’re stuck after a workout with no milk to mix up a shake, just add water and get it inside you.

** Pro Tip **  many experienced fit pros use half of the recommended water with flavoured proteins to make the protein shake taste better and not so watered down.

When to Take Protein Powder

Choosing the right time to take protein powder is all-important and the results you achieve will depend on it. Here’s a quick guide to the 2 most optimal times to take protein.

Post-Workout

Make sure you mix up your post-workout protein powder shake before you start exercising because for best results you'll need to knock it back as soon as you finish your workout. This way it can get straight to work on rebuilding your ripped muscle tissue. Also, the best type of protein for post-workout is whey protein, it digests the easiest of all the supplement protein powders.

As a Substitute for Meals

If you want you can swap a regular meal for a protein-packed boost. This could help you to lose weight, but just make sure you create a smoothie that's brimming with nutrients too. A standard protein powder milkshake is going to leave you lacking essential nutrition. You can ditch the fatty stuff and carbs for veggies and fruits high in fiber, minerals, and vitamins. These should make sure that your body is still getting what its needs to stay healthy while shedding the pounds.

Hopefully this guide has helped to answer some of your questions on taking protein. Leave your own tips or questions in the comments below !

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