How Much Protein Powder Per Day?

It's important to consume the correct amount of protein powder to ensure you're maximizing the potential benefits it offers. These benefits may include improved body composition, increased muscle mass, lean muscle maintenance, improved immune system function and lowered risk of cardiovascular disease. These benefits vary depending upon the type of protein powder. Protein supplements also carry some risks and disadvantages as well, so it's critical to consult your doctor before trying any of them.

General Health

If you're moderately active, meaning you exercise at a moderate pace three to five times per week, you can improve your overall body composition by consuming the right amount of protein each day. Protein helps to promote satiety, or a feeling of fullness, so it's an effective weight loss tool. Protein also helps you maintain lean muscle mass. The McKinley Health Center at the University of Illinois suggests consuming 20 to 25 g of protein powder per day for general health. It also states whey protein taken at this dosage can help to improve your immune system function by boosting levels of glutathione, which is an antioxidant.

Athletes/Muscle-Building

If you lift weights on a consistent basis or participate in an active sport like basketball or hockey, your protein needs are greater than the average person. Your body needs high-quality protein following a resistance training workout or any sort of vigorous activity. Debra Wein of the National Strength and Conditioning Association recommends consuming as much as 30 g to 40 g of protein as a post-workout meal. This will help promote protein synthesis, which is the process of repairing and building muscle tissue.

Cardiovascular Benefits

Some protein powders have been shown to promote cardiovascular health. Soy protein powder, to be exact, has been approved by the U.S. Food and Drug Administration to help reduce the risk of heart disease. It is lower in saturated fats and cholesterol compared to whey, egg or casein protein powders. Dr. Virginia Uhley, Ph.D., R.D. of the University of Michigan Medical School Dept. of Integrative Medicine says about 25 g of soy protein per day can help improve the health of your heart and cardiovascular system.

Consideration

Protein powder may not be right for everyone. It's important to not go beyond your daily protein needs. If a protein supplement does extend you beyond your daily protein requirements, it can lead to unwanted weight gain and possible kidney problems, according to the Centers for Disease Control and Prevention. The CDC also states that protein intake should not exceed 35 percent of your total daily caloric intake.