When it comes to having maximum health and fitness, the nutrients you put (and don’t put) into your body can either help you get closer to your goals or push you further from them. One of the top nutrients that a lot of exercise enthusiasts are most concerned with is protein, specifically whey protein. This can make you question how much you need on a daily basis in order to achieve the body that you are working toward.
If your goal is strictly to meet your nutritional requirements, the Recommended Daily Allowance (RDA) is 0.8 grams for every kilogram you weigh. For example, if you weigh 68 kilograms (which is roughly 150 pounds), then you should have 54.4 grams of protein daily.
However, if you exercise, you need slightly more to help provide your muscles with enough energy to make it through your workouts, not to mention that it also helps them recover more quickly. So, regular exercisers should plan to get anywhere from 1.4 grams to 2 grams for every kilogram that they weigh. Sticking with the example of the 68 kilogram person, this is between 95 and 136 kilograms daily.
To get this by consuming whey proteins, perhaps the easiest option is to buy a whey protein powder mix so that you can make it into shakes. This makes it very easy to tell how much you have consumed, as well as to ensure that you get enough.
But you can also get whey protein in food sources too—mainly dairy products. For instance, you will find it in milk, yogurt, ricotta cheese, and other hard cheeses. Just pay attention to how much you consume from these so you can factor that amount into your daily quota.
How do you make sure you get your whey protein in?