Protein is an essential part of a balanced diet, but recommendations for intake vary considerably. The Recommended Dietary Allowance (RDA) created by the Institute of Medicine for protein is 0.8 g per kg of body weight. However, some organizations such as the International Society of Sports Nutrition state that active individuals benefit from as much as 1.4 to 2.0 g of protein per kg of body weight. With protein supplements now widely available, it's easy to ensure adequate protein intake by adding protein powder to your daily diet.
Step 1
Determine your goal for daily calorie and protein intake. Your minimum protein should be 0.8 grams (g) per kg of body weight. If you are an athlete looking to add muscle, your intake should be higher. Also, if you are currently on a calorie-restricted diet, your protein intake should increase to help maintain muscle mass while burning fat.
Step 2
Supplement your daily protein intake with whey protein powder. Determine how many grams of protein you require in addition to your regular diet. Use one to three scoops of powder daily based on your needs (individual scoops typically contain 20 to 25 g of protein). Simple ways to add protein to your diet include making protein shakes in a blender with frozen fruit and water, milk or juice, and by mixing protein powder with oatmeal and fruit to create a high protein breakfast.
Step 3
If you are an athlete, consume whey before and after weight training to replenish amino acids in muscle and aid in growth and recovery. Whey protein isolate is most effective before and after exercise because it is a quickly digestible protein and is absorbed easily in the body's muscles.
Step 4
Even when supplementing with whey, eat primarily whole-food protein sources such as meat, dairy, eggs and beans. In addition to supplying additional nutrients not found in supplements, whole foods also provide greater satiety and can prevent overeating. Whey, however, can supplement that intake and keep you feeling full throughout the day.
Tips and Warnings
- Heating and mixing protein powder can cause deterioration of protein quality over time, so consume meals made with protein powder as soon as possible. When looking for whey protein and other dietary supplements, shop around as prices can vary considerably from store to store and online. Avoid products with added sugars and excess calories.
- Always consult your physician before beginning any diet or exercise plan. Whey protein comes from dairy sources, which may cause gastrointestinal discomfort in some individuals.
Things You'll Need
- Whey protein powder
- Water, milk or juice
- Frozen fruit
- Blender
- Oatmeal
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