Whey protein is one of the two major high-quality proteins present in milk. Manufacturers isolate whey from the cheese-making process and turn it into a powder that you can mix with water and other ingredients to form a nutritious drink. Bodybuilders and athletes often use whey protein as a nutritional supplement to galvanize muscle repair and growth after workouts. Evidence also suggests that whey protein may help with weight loss, appetite suppression and the treatment of some diabetic symptoms. However, different people need different amounts of whey.
Factors
Precise protein needs vary from person to person depending on such factors as age, weight, sex, activity level and overall health. Athletes and bodybuilders --- especially those who are young adult males --- need the most protein to meet the demands of the body. People with special medical needs also need more protein beyond the typical recommendations. However, whey protein may not be appropriate for people with kidney disease, because under those circumstances protein can put a burden on the kidneys.
Meeting the Recommended Intake
If you are taking whey as a normal way to fulfill your dietary requirements, then you don't need much: perhaps 10 to 15 g of whey at most. The average adult male only needs about 56 g of protein per day. Adult females need closer to 46 g. Even if you are trying to consume more protein than the recommended amount, a single serving of whey is usually enough. However, athletes and bodybuilders are different. After workouts, the stressed muscle mass needs a large infusion of protein immediately. Whey protein is highly digestible and should begin helping the muscles recover soon after ingestion. You can choose to drink all of it at once, but some people split it evenly between pre-workout and post-workout doses.
Doses
Various studies have reported good results using up to 45 g of whey protein powder three times weekly for enhancing muscle mass and strength in adults. A single dose of 25 g of whey protein in flavored water is usually enough for enhancing exercise performance and recovery. You can vary the precise amount depending upon whether you choose to take other supplements and protein bars with the whey. Fewer studies have looked at whey protein intake in children less than 18 years old, though some infant formulas with whey protein are available for the treatment of eczema and other medical conditions.
Considerations
If you want to take whey protein for a specific condition, then you should first talk to your doctor, who will explore with you the benefits and risks and tailor the intake of whey for your individual circumstances. Although various studies may show that the consumption of whey helps with the treatment of certain diseases, you should not mistake this for medical advice. Only your doctor is qualified to make specific recommendations.
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