Many people believe consuming more protein is equivalent to more muscle mass. Although there is some truth to this, there is an optimum amount of protein for maximum results depending on your weight. Protein supplements often recommend a daily intake for the average person, but this is not specific to your weight. Most people consume more than enough protein from food. However, people that partake in vigorous workouts and exercise may benefit from whey protein.
Recommended Daily Allowance
According to the McKinley Health Center, the recommended daily allowance, or RDA, of protein is 0.8 grams per kilogram of weight. For example, if you weigh 90 kilograms you will need 72 grams of protein daily. Vegetarians and vegans may need more than the RDA of protein due to the lack of meat in their diet. Vegetarians can meet the RDA by using whey protein and eating lentils, beans, peas and nuts or seeds.
Athletes
The average American diet contains enough protein for competitive and recreational athletes according to the American Dietetic Association. The generally accepted protein amount for athletes is between 1.5 and 2.0 grams per kilogram of weight. Therefore, for a body weight of 90 kilograms, between 135 and 180 grams of protein per day is ideal.
Diet
Whey protein is a nutritional supplement, and Mayo Clinic considers whey an excellent source of protein. Get most of your protein from food sources, and use whey protein to reach your recommended daily intake when necessary. Food sources of protein include milk, cheese, egg whites, legumes, beans, lean meat and poultry or fish.
Considerations
Other than weight, consider age, sex, exercise level and overall well being when choosing how much protein to consume. If you are lactose intolerant, choose an isolate protein product, which is the purest form of whey protein. A diet with a variety of protein sources, including whey protein, is best for health. There are no serious side effects associated with whey protein; users may experience excessive gas. People with diabetes, milk intolerance, bleeding disorders and hypoglycemia should consult a doctor before using whey protein supplements.
References
- Mayoclinc.com: Whey Protein: Safety; August 2011
- Whey Protein Institute: Whey Protein FAQ's
- University of Illinois McKinley Health Center: Creatine and Whey Protein Supplements; May 2008
- American Dietetic Association: How Much Protein Do Athletes Need?
- Centers for Disease Control and Prevention: Protein
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