How Many Scoops of Protein Powder Should I Be Using?

I just started bodybuilding and I’m interested in building a lot of muscle mass. Should I be taking 2 scoops of protein powder in my shake or just one scoop per shake? Most of my friends at the gym recommend taking multiple scoops of protein for each shake to build muscle and get stronger but I’m wondering if this is just overkill. I have a strict budget for supplements and don’t want to waste money by taking too much. What’s the recommended amount of protein powder you think is the best?

Many new bodybuilders train a lot in the gym but get frustrated when they don’t see any noticeable increases in size and strength. While there are many factors to consider, lack of nutrition (especially protein) is generally the main reason for not seeing gains. In order to build muscle, your body needs to stay in a positive nitrogen balance. Amino acids are the building blocks of protein and they are crucial for repairing and rebuilding muscle after intense weight training workouts cause small tears in muscle fibers.

Even though protein shakes can be very convenient, you don’t want to rely on them too much. I recommend focusing your intake of protein around whole foods as your main source. This means eating foods like meat, chicken, fish, eggs and other foods that are rich in protein. However, since it is not always possible to eat large amounts of food rich in protein throughout the day (busy schedule, etc), this is where protein powder comes to the rescue.

Protein powders come in many different forms. When taken at the right times (before and after workouts), whey protein powder can help you achieve your bodybuilding goals much faster. Finding the optimum amount is something that is tricky for newbies. Let’s look at the ideal amount of protein powder that you should be using for the best results.

It’s recommended that you consume at least 1 gram of protein per pound of body weight. What does it mean for you? Let’s assume that you weigh 180 pounds. This would mean your daily protein consumption will be at least 180 grams. Divide this total number up between 5-6 meals per day and you will come out with around 30-36 grams of protein per meal. Make sure to always include a lean protein source with each meal throughout the day. If you’re running late and don’t have time to cook a whole food meal, then just blend up a quick protein shake with milk and some frozen fruit to get your required grams of protein very quickly and conveniently.

Here is a list of protein packed foods to include in your diet:

Remember that this is the amount of protein that you need to eat daily in order to maintain your existing lean body mass and gain some muscle as well. You get protein from many food sources and protein powder is supposed to be a supplement, not your main protein source. Hence, it should fill the gap between the total protein requirement and the protein you get from other food sources. So, if you are getting 150 grams of protein from whole food sources, you should try to get the remaining 30 grams of protein from supplements. A scoop of protein with some milk at night right before you go to bed is also a great way to supply your muscles with some additional protein overnight while you rest, recover and grow!