If you're taking a whey protein and wondering how many scoops you should take per serving, you'll want to watch this! (Science-based recommendations).
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Links to studies that support 20 gram serving of whey protein as being the ideal...
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Study that supports 40 grams...
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Referenced study from Journal of the International Society of Sports Nutrition:
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Hey everyone, Paul from Smart about Supplements here, and today I'm asking the question, "if you're taking a whey protein how many scoops should
you take?" I'll have the answer in just a couple of seconds, stick around, I'll be right back.
Hey welcome back and thanks for sticking around.
So let's say you've started working out and you heard whey protein is great stuff, you pick some up and know you're wondering...
how many scoops do I take?
If one scoop is good, is two scoops better? What about 3 scoops?
well, the conventional wisdom is that you'll get the best results with 20 grams of high quality whey protein in a single serving. That's
about a 1 scoop or a little less and it's about the standard serving size for most protein powders.
OK, so why 20 grams and where does that number come from?
This recommendation isn't pulled out of a hat - it's based on a clinical study that had athletes consume 80 grams of whey protein in a 12 hour recovey period immediately
following a workout, and then measuring the increase in muscle protein synthesis.
Some of the athletes consumed 8 - 10 gram servings of whey protein, one every every hour and a half for a total of 8 servings.
Some consumed 4 20 gram servings of protein, one serving every 3 hours for a total of 4 servings.
And some consumed 2 40-gram servings of protein, one every every 6 hs, for a total of 2 servings.
The study showed that the 20 gram dose resulted in the greatest increase in muscle protein synthesis, which is pretty much the reason why you take protein in
the place.
So
20 grams or 1 scoop is the simple answer to the question, "if I'm taking a whey protein how many scoops should I take?
Now, Here's where is gets more complicated....
Not everyone agrees with this, and not all studies have come to the same conclusion.
For example, one study showed that a post workout meal of 40 grams of whey protein delivered greater muscle protein synthesis than a 20 gram serving, contradicting the
results of the study I mentioned earlier.
In addition, A paper published in the Journal of the International Society of Sports Nutrition argues that while consuming more than 20 grams of protein does
mean some of the extra amino acids will not be used for the building of muscle, not all of those extra aminos will be wasted and some will be used for muscle building
purposes.
As a result they argue, taking more 20 grams of whey protein is a good idea.
OK, so what does this all mean, really? Can you take more than I scoop of protein? Are you wasting your money if you do?
Those are really good questions and it's hard to give straight forward answer, because the some of the clinical data is inconsistent.
Having said that, I have 3 recommendations for you as far as how many scoops of whey protein you should take...
#1
If you want to play it safe, stick to the 20 grams - or 1 scoop per serving rule.
#2
If you want to take more than 1 scoop, mix your whey protein with something other than water - preferrably milk. Whey protein is a very fast acting protein and
you can slow the rate at which it is digested by mixing it with carbs and fat - milk of course, has both. By slowing the rate of digestion, you can increase the likelihood
that more of the protein you consume is actually used for muscle building and repair.
3) If you want to try a higher dose, don't just throw a pile of protein into the blender. Be scientific about it. Here's what I'd recommend to determine your dose...
Take your weight in pounds and divide by 2.2.
That's your weight in kilograms.
Now take that number and multiple it by 0.4.
That's your number of grams of protein.
So to show you what this looks like using a 200 lbs persons an example...
Divide by 200 by 2.2 to get the weight in kilograms: 200/2.2 = 90.9
90.9 X 0.4 = 36 grams per serving
Just so you know this is the formula recommended in the paper published in Journal of the International Society of Sports Nutrition.
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