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How Much Whey Protein Per Day
Whey protein can play an important part in a healthy bodybuiulding diet, but you should be careful not to over use it
Many people take whey protein supplements to enhance their diet. It can be bought widely from online distributors and high street health food shops. It comes in the form of tablets, capsules and powder and is a key ingredient in replacement meal drinks. It's an easy and convenient way to ensure a healthy, high protein diet, but like all supplements it should be used sensibly and should not replace a balanced diet.
Protein needs vary by person depending upon age, weight, sex, activity level and overall health. Athletes and individuals with special medical needs often need more protein than the recommended dietary allowance, or RDA. Whey protein is a naturally complete protein, as it contains all the essential amino acids that the body can't make itself. Athletes make use of these amino acids as they are exercising, which is why they need to keep their protein levels topped up. But how much is enough?
Some experts recommend that if you're strength training on a regular basis, you'll need to consume roughly 0.8 grams of protein per pound of bodyweight (or 1.7 grams of protein for every kilogram). For people who want to build muscle as fast as possible, this figure should be nearer 2.5 grams per kilogram of bodyweight. For example, if you weigh 13 stone (182 pounds, or 83 kilograms), you'll need a maximum of 207 grams of protein daily, for maximum results.
People who are allergic to dairy products could react to whey protein and should, therefore, avoid it. As with protein in general, long-term, excessive intake may be associated with deteriorating kidney function and possibly osteoporosis.
The key to healthy whey protein consumption is to take it in moderation and not rely on it. As effective as it may be, it should never replace proper balanced meals on a regular basis. As well as protein, it's just as important to have the following in your diet:
Carbohydrate - includes bread, pasta, rice, potatoes. Carbohydrates are our main source of energy.
Fruits & Vegetables - contain fibre, which is essential to the health of the digestive system and vitamins, minerals and antioxidants to help us fight illnesses.
Fat - one source of energy and important in relation to fat soluble vitamins. Saturated fats should be avoided. Polyunsaturated and monounsaturated fats can be beneficial in moderation.
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