Tip:Proven effective, whey helps people gain muscle mass faster than other forms of protein.
Recommended dosage:3 to 6 scoops (20 g per scoop) per day. Scientific studies have used more with success. Scoops vary in size.
Tip:For weightlifters it is often advised to consume one gram of protein per pound of body weight.
Ratio:This corresponds to 0.45 grams of protein per kilogram of body weight. Taking this into account, I developed this table.
Pounds, kilograms and grams protein 100 pounds (45 kg) = 100 grams protein 110 pounds (50 kg) = 110 grams protein 120 pounds (54 kg) = 120 grams protein 130 pounds (59 kg) = 130 grams protein 140 pounds (64 kg) = 140 grams protein 150 pounds (68 kg) = 150 grams protein 160 pounds (73 kg) = 160 grams protein 170 pounds (77 kg) = 170 grams protein 180 pounds (82 kg) = 180 grams protein 190 pounds (86 kg) = 190 grams protein 200 pounds (91 kg) = 200 grams protein 210 pounds (95 kg) = 210 grams protein
Estimate:About half of your daily protein could come from whey protein. This assumes a balanced diet.
Note:If your diet is already high in protein, as from eggs or milk, less whey can be used.
Scoops:The chart assumes one scoop of whey contains 20 grams of protein. Whey protein contains several grams of things other than protein.
Info:It is probably better to use a little more than necessary if you aim to gain muscle mass.
Chart of pounds and kilograms to whey protein scoops per day 100 pounds (45 kg) = 50 grams whey protein (3 scoops per day) 110 pounds (50 kg) = 55 grams whey protein (3 scoops per day) 120 pounds (54 kg) = 60 grams whey protein (3 scoops per day) 130 pounds (59 kg) = 65 grams whey protein (4 scoops per day) 140 pounds (64 kg) = 70 grams whey protein (4 scoops per day) 150 pounds (68 kg) = 75 grams whey protein (4 scoops per day) 160 pounds (73 kg) = 80 grams whey protein (4 scoops per day) 170 pounds (77 kg) = 85 grams whey protein (5 scoops per day) 180 pounds (82 kg) = 90 grams whey protein (5 scoops per day) 190 pounds (86 kg) = 95 grams whey protein (5 scoops per day) 200 pounds (91 kg) = 100 grams whey protein (5 scoops per day) 210 pounds (95 kg) = 105 grams whey protein (6 scoops per day)
Result:The bodybuilders who used about this much whey protein in the study gained 11 pounds (5 kilograms) of lean mass over ten weeks.
Note:In a 10-week study, whey protein resulted in strength gains. 13 recreational bodybuilders in Australia we retested.
Groups:One group of bodybuilders used whey protein supplements. Another group used casein protein supplements.The effect of whey isolate and resistance training
Whey protein:Men gained 5 kg of lean mass (11 pounds). Men lost 1.5 kg of fat (3.3 pounds). Men became significantly stronger.
Casein protein:Men gained 0.8 kg of lean mass (1.7 pounds). Men gained 0.2 kg of fat (0.4 pounds).
Analysis:In the lifters who gained 11 pounds of muscle because of whey, about 9.3 pounds of that were because of whey.
Next:We look at the textbook Nutritional Sciences: From Fundamentals to Food—page 180.
If a food is a complete protein source and its protein is bioavailable, it is a high-quality protein source. In general, animal-derived foods are sources of high-quality protein, and foods containing incomplete proteins... are low-quality protein sources.Nutritional Sciences: From Fundamentals to Food
Plants:Protein from plants is less effective unless you take steps to make it more bioavailable, as with amino acid supplements.
Warning:Excess protein can cause problems if you have kidney disease. If this is a problem, a physician should be consulted.
In research:Trainees using whey protein isolate gained more muscle mass than those using casein.
The [whey isolate] group achieved a significantly greater gain (P < 0.01) in lean mass than the [casein] group....The effect of whey isolate and resistance training
Result:With a special diet including whey protein, these patients could build muscle.
In cancer patients, conventional nutritional supplementation is ineffective in stimulating muscle protein synthesis. This anabolic resistance can be overcome with a specially formulated nutritional supplement.Muscle protein synthesis
Usually:A moderate amount of whey protein is a safe choice. It is good for your body and health.
But:One study found that this does not impact the results of a 3-month weight training program.
Evidence suggests an inverse relationship between soy protein intake and serum concentrations of male sex hormones.Effect of protein source and resistance training
Result:No differences in the amount of muscle gained were found for the groups. So whey has no magical effect.
This investigation shows that 12 week supplementation with soy protein does not decrease serum testosterone or inhibit lean body mass changes in subjects engaged in a resistance exercise program.Effect of protein source and resistance training
Digging:The protein scoop can be hard to dig out. I wonder if I should wear gloves.
Thought:Otherwise I would contaminate my precious protein powder. I spent my hard-earned money on this (and it tastes awful).
Muscle man script SCENE 1: Man with big muscles enters. Man opens protein powder container. MAN SAYS: Where is that thing? MAN: It must be somewhere down at the bottom. MAN: Great. There's now protein powder everywhere. I am so happy with my life. MAN FLEXES MUSCLES.
Note:This is the information it lists about its protein scoop on the Nutrition Facts.
CytoSport nutrition facts Serving Size 27g (approx 1 scoop) ... 1 scoop = 27 g
Caution:The scoop is an inaccurate measurement. It cannot be converted to cups for that brand.
Scoop:A scoop, in these brands of protein powder, depends on the roundness of your serving. This is not scientifically rigorous.
10 pounds:At Amazon you can buy 10 pounds of high-quality whey protein for about $100. This contains 4535 grams of protein powder.
170 servings:Each serving contains 24 grams of protein and there are about 170 servings in a container.
So:At five scoops a day, this will last you for 34 days—around one month. This will cost about $3 per day (as of 2015).
100% Whey Gold Standard:This is a popular whey protein available in the United States. It mixes well and is smooth.
100% Any Whey Instantized Whey Protein:This whey product has no flavoring. It is a good supplement if you like to cook.
Platinum Hydro Whey:This whey product is further processed. Some users with lactose intolerance report it causes less discomfort.
CytoSport Muscle Milk:I enjoy drinking CytoSport Muscle Milk. It is closer to a meal-replacement shake than whey protein.Muscle Milk
CytoSport Complete Whey Protein:This is another whey protein. It is whey protein concentrate, which means it is harder to mix.
Twinlab 100% Whey Protein Fuel:This is another high-quality brand. The product is very similar to Optimum Nutrition whey.
Dymatize Nutrition Elite Whey Protein Powder:This protein has no aspartame. It is an isolate, not a concentrate, which makes it mix well.
Body Fortress Super Advanced Whey Protein:I have seen this product sold at Walmart stores. It is an average whey protein.
MRM All Natural Whey:One advantage to this product is that it has no artificial sweeteners. I have enjoyed MRM products in the past.
Jarrow Formulas Whey Protein:This is a whey concentrate. I found it is harder to mix. Its price is a benefit.
GNC Pro Performance AMP 100% Whey Protein:I like GNC whey protein. It is similar to Optimum Nutrition whey in its quality.
Also:Sometimes bodybuilders consume too much food, and this causes abdominal pressure. This in turn causes heartburn.
So:Despite your desire for a larger body with more muscle mass, eating less food at a time is advisable.
Tip:It sometimes helps to refrigerate protein shakes. This makes the shake last longer.
And:When heated, whey protein will clump together. You will probably have to throw the mixture out.
So:Don't imagine that a whey protein shake is like hot chocolate. It is not. It is meant to improve your health, not taste good.
Metamucil:This is a good supplement to use along with whey protein. It will help you form solid stools.
Beans:These contain lots of fiber. They are a good bodybuilding food and can be consumed along with whey.Beans
Oats:A great bodybuilding food. Oats help with bowel issues. They have some (less bioavailable) protein.
Tip:If you consume enough whey protein, you will not need to take separate BCAA supplements.