How Much Protein Powder To Take?

Protein powder offers an effective and convenient way to build and maintain lean muscle mass. The key is consuming the right amount of it. Consuming too little will yield little or no results, while consuming too much protein powder is potentially harmful to your health, expensive and can lead to increases in body fat. Before trying any type of protein supplement, check with your doctor to be sure it's right for you.

Body Composition

According to the University of Illinois McKinley Health Center, protein powder -- in this case whey protein -- may be able to help you build muscle, maintain existing lean muscle tissue and improve your immune system function. It suggests consuming 20 g to 25 g of whey protein per day to potentially achieve these health benefits. It may be best to divide this amount of protein into two separate protein shakes to maximize absorption. For example, consume a 10-g shake in the morning and a 10-g shake after your workout in the afternoon.

Athletes

If you're an active person engaging in vigorous activities on a regular basis, you may require additional protein. McKinley Health Center suggests athletes consume as much as 40 g to 50 g of protein per day to meet their increased protein demands. You may benefit from this amount of protein powder if you're a serious weightlifter or bodybuilder or an athlete in training, or if you engage in vigorous exercise regularly, such as sprinting or competitive cycling.

Cardiovascular Health

Soy protein powder may be able to help improve your cardiovascular health. It's a high-quality source of protein that's low in saturated fats and cholesterol. According to Dr. Virginia Uhley, Ph.D. of the University of Michigan, 25 g of soy protein per day can help reduce your risk of heart disease. This statement is also supported by the Food and Drug Administration.

Considerations

The University of California, Los Angeles (UCLA) says the human body can process up to 0.91 g of protein per pound of body weight per day. For example, the maximum amount of protein a 150-lb. person could process over the course of a day is 136 g. Protein powder may not be beneficial or even usable by your body if you consume more than the maximum amount. The extra protein would only be stored as fat or excreted from the body. Consuming too much protein may cause stress on your liver and kidneys as they process the nutrient, which may lead to kidney and liver damage. Also consider that protein supplements are more expensive compared to whole foods; according to McKinley Health Center, whey protein costs as much as $2.69 per serving.