Whey Protein - How Many Scoops?

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).

Links to studies that support 20 gram serving of whey protein as being the ideal...

Study that supports 40 grams...

Referenced study from Journal of the International Society of Sports Nutrition:

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.

#wheyprotein #gymlife #bestsupplements

[Ultimatefatburner]

Be sure to check out the scientific references under the video - there are 3 studies that support the "20 grams per serving" argument.

[St_Luke_]

Hey mate I'm 100kg and I take 2 scoops which is around 42g protein with oats and tablespoon peanut butter which gives me 50g protein morning then after my workout I take in.50g of protein through lean chicken rice and boiled eggs then around mid afternoon also take another 2 scoops of protein powder with yogurt 50g protein then for dinner 50g of protein through breast chicken and veges. I think I'm possibly getting 200g of protein a day. I'm not trying to get mass but more lean and my target is 93 to 95kg . So I've practically done 4 splits of 50g max protein and workout 6 days a week.

[DiogoPinho]

The first and second study should have different kinds of conclusions. The first one is testing how you should space out 80g of protein during the day. They all took 80g during the day, but it turns out that 20g every 3 hours is more efficient than 40g every 6 hours.
But for example if you only take 1 scoop per day, 40g is at least a little better than 20g.

[Interestingbutpoorlymade]

fantastic, clear concise information, subscribed

[kennethsotto]

can I take 1 scoop per meal everyday? breakfast, lunch, and dinner?

[american_chevy]

When you say scoops. How big is a scoop? One cup? One ounce?

[riddlescom]

I'm going to continue bulking for another 15 years. Then I'm going to the gym .

[Sepear]

What if I'm taking plant based protein? Would it be the same? Or could I take more since it's probably more slowly acting

[torototsupreme]

Is it fine or safe to consume two scoops of whey protein immidiately after workout? Or if in going two scoops i should use milk rather than water?

[GB-gift]

Sir.. Is it ok to take 20g post workout and another scoop later somtime in tge day.. Because im vegeterian so protein sources are less

[jakobotoquero]

I have a stupid question can i use spoon?

[MUMU--cccv]

Hey im an athlete and workout very hard 4-5 times a week with fooball.... im 82.7kg and 176 how much protein pr meal should i aim for

[barurlamhauge]

If i mix water and protein powder i taste the water way more then the powder

[meshackjohnson]

How much scoops equals 50 grams of protain? sorry, im still learning this as i am new

[manthenaramyasri]

I’m 78 kgs 20 years old should I take 2 scoops and I’m beginner what to do for weight loss

[gigboyz]

I weigh 58 kg and I am looking for to gain weight what are u suggestion??

[Wejohnsn]

if taking steroids should the serving size be increased?

[patelparth]

My weight is 70 kg so i can take 3 scoops per day if i take so what happens?

[Dudecifer]

Why can’t I take 1 scoop in morning, one scoop at lunch, one scoop at dinner?

[dennisgonzales]

So 1 scoop in am and 1 scoop after workout?