How much Protein Powders (Whey, Pea, Rice, etc.) should I take daily?

Introduction

Protein powders, such as whey, pea, and rice protein, are dietary supplements commonly used to support muscle growth, repair, and overall protein intake. The optimal daily intake of these powders varies depending on individual needs, exercise routines, and dietary habits.

Key Insights from Research Papers

Optimal Protein Intake for Resistance Training: A study found that 24 grams of either rice or whey protein daily, in combination with resistance training, led to similar improvements in body composition and performance outcomes in trained males.
Protein Requirements in the Elderly: Older adults may benefit from higher protein consumption, with daily requirements around 1.2 grams per kilogram of body weight or higher. Protein supplements are suggested to be taken twice daily, with doses of 30 grams or more per episode, potentially after exercise .
Protein Supplementation in Special Populations: Research indicates that rice protein concentrate can partially replace other protein sources like dried whey in diets for early-weaned piglets, suggesting that different protein powders can be interchangeable depending on the context and objectives.

Conclusion

The daily intake of protein powders should be tailored to individual needs, with 24 grams being effective for resistance-trained individuals. For the elderly, higher intakes of around 1.2 grams per kilogram of body weight are recommended, with doses of 30 grams or more per episode being beneficial, especially when taken after exercise. Different protein sources can be used interchangeably to meet these requirements, depending on dietary preferences and specific health goals.

How much Protein Powders (Whey, Pea, Rice, etc.) should I take daily?

Summary

Introduction

Key Insights from Research Papers

Conclusion

Sources and full results

Effects of daily 24-gram doses of rice or whey protein on resistance training adaptations in trained males

Daily 24-gram doses of rice or whey protein concentrate enhance resistance training adaptations in trained males without significant differences in dietary status.

Rational Use of Protein Supplements in the Elderly—Relevance of Gastrointestinal Mechanisms

Protein supplements are best taken twice daily, after exercise, in doses of 30 gm or more, and may help maintain nutrition and prevent muscle loss in older adults.

Rice protein concentrate partially replaces dried whey in the diet for early-weaned piglets and improves their growth performance

Up to 10% rice protein concentrate can partially replace dried whey in the diet for 7- to 21-day-old weaned piglets and improve their growth performance.

Optimal protein intake in the elderly.

An intake of 1.5 g protein/kg/day, or 15-20% of total caloric intake, is a reasonable target for elderly individuals aiming to optimize protein intake for health and function.

Dietary protein supplementation in the elderly for limiting muscle mass loss

Optimal protein intake of 0.4 g/kg BW per meal may help preserve independence and improve health status in the elderly, but high levels of protein intake may have adverse effects.

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

To maximize muscle protein synthesis, consume 0.4 g/kg/meal of high-quality protein across four meals to optimize lean tissue accretion.

Timed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE study.

Timed-daily whey protein and exercise training effectively reduce visceral adipose tissue mass and improve insulin resistance in overweight/obese adults, regardless of caloric restriction.

The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance

Both whey and rice protein isolate administration post resistance exercise improved body composition and exercise performance, but there were no significant differences between the two groups.

Two-Year Whey Protein Supplementation Did Not Enhance Muscle Mass and Physical Function in Well-Nourished Healthy Older Postmenopausal Women.

Whey protein supplementation for two years did not improve muscle mass or physical function in protein-replete, healthy, ambulant, postmenopausal older women.

Supplementation with Whey Protein, but Not Pea Protein, Reduces Muscle Damage Following Long-Distance Walking in Older Adults

Whey protein supplementation significantly reduces muscle damage in older adults after prolonged walking exercise, while pea protein supplementation does not show a significant reduction in post-exercise creatine kinase levels.

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