When you walk into a nutrition supplement store, the shelves of whey protein powders may make it difficult to believe whey was once simply a waste product from cheese making. Today, many supplement companies tout whey as a miracle protein because the body absorbs it quickly and completely. While it is true that whey protein can provide your body with all the amino acids you need for proper growth and metabolism, you will get the most from the supplement if you understand your dietary needs and how much whey protein you should be taking to meet those needs.
Typical Dose
Whey protein doses can vary from manufacturer to manufacturer, and there is no set guideline as to how much whey protein you should take in a day. As a derivative from milk products, whey protein is considered fairly safe for human consumption. A typical dose of whey protein is between 20 g and 30 g, according to New York University. Whey protein supplements are mostly available in powder form, which you then combine in a liquid like water, juice or milk before consuming.
Whey Muscle Growth
Bodybuilders and athletes commonly use whey protein to enhance muscle growth from exercise. American Council on Exercise sports nutritionist Fabio Comana states that you need roughly 6 g of essential amino acids and 35 g of carbohydrates immediately before or after exercise to increase your muscle tissue growth rate. To meet these protein needs, you should consume around 15 g to 18 g of whey protein. However, not all research points to whey protein as effective for muscle growth. A 2001 study of 30 women with HIV found that resistance training alone is just as effective for creating muscle tissue as combined whey protein supplementation and weight training.
Assessing Protein Needs
Consuming an excessive amount of protein may cause weight gain or other adverse effects, according to registered dietitian Katy James. It is therefore crucial that you properly assess your current protein intake from your diet and whether supplemental whey protein is useful for you. University of Illinois researcher Donald Layman notes that an average protein intake of about 30 g per meal will help most adults stimulate the repletion of body proteins, and that breakfast is often the meal most lacking in protein content. Speak to a doctor or a registered dietitian if you need assistance in determining protein deficiencies in your diet.
Lactose Intolerance
Because whey protein is a derivative of milk, it may upset your stomach if you have lactose intolerance. You can possibly avoid gastrointestinal distress from whey protein when consuming a whey protein isolate powder instead of a standard whey protein powder. Whey protein isolate goes through a filtration process that reduces the lactose and milk fat content to less than 1 percent by volume, while standard whey protein powder may have anywhere from 63 to 75 percent lactose by volume.
References
- "National Strength and Conditioning Association"; The Wonders of Whey Protein; Marjorie Geiser, R.D., NSCA-C.P.T.
- "American Council on Exercise"; The Latest Scoop: Current Supplement Research Overview; Fabio Comana; 2010
- "Nutrition and Metabolism"; Dietary Guidelines Should Reflect New Understandings about Adult Protein Needs; Donald K. Layman, Ph.D.; March 2009
- New York University Langone Medical Center: Whey Protein
- "University of Nebraska"; Nutrition -- The Competitor's Edge; Katie James, M.S., R.D., L.M.N.T.; Fall 2010
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