Protein powder is a nutritional supplement that is often used by bodybuilders and other fitness buffs; it is said to help bodybuilders and exercisers build muscle mass and strength. However, there’s more to protein than just growing larger and stronger. It also helps to build body tissues, heal wounds, make hormones, and ensure healthy nail and hair growth; it is even important in the development of antibodies. When people have difficulty getting enough protein from food, they often turn to protein powder instead. At this point, they have to decide how much they should consume each day.
Generally speaking, most people should be able to get enough protein from their diets, without adding protein supplements. The average adult woman may need about 46 grams (1.6 ounces) daily while the average man may need about 56 grams (1.9 ounces) per day. Most people have no trouble reaching these levels through normal eating. However, this powder may be helpful for those who exercise a lot, follow vegetarian diets, or just want to supplement for better health.
It is difficult to determine how much of this supplement a person should consume each day. Since people are not all alike, dose amounts may depend on everything from gender, weight, and overall health status to level of activity, health and exercise goals, and eating habits. The manufacturers may recommend daily amounts, but medical doctors and nutritionists may be able to pinpoint the best amount for a person starting supplementation. This type of professional is likely to provide a dosage requirement that suits the individual rather than a suggestion that fits the general population.
For those who work out and are hoping to build muscle, some experts recommend consuming about 1 (.03 ounces) to 1.5 grams (.05 ounces) of protein powder for each pound of lean mass a person has. For example, if a man weighed 180 pounds (81.64 kilograms) and had 10 percent body fat, he would multiply 180 by 10 percent, getting 18 pounds (8.16 kilograms). Subtracting the 18 pounds (8.16 kilograms)from his total weight, he would realize he had 162 pounds (73.48) of lean body mass and should consume between 162 (5.71 ounces) and 243 grams (8.57 ounces) of protein powder and protein-rich food on a daily basis.
It’s worth noting that nutritionists and fitness experts may disagree about the use of protein to build muscle. Nutritionists often recommend exercising and eating moderate amounts of protein as part of a healthy diet. In contrast, fitness experts may recommend loading up on protein. In the face of such conflicting information, speaking with a trusted physician may help.