When it comes to protein powder, it's essential to maintain a balance of macro and micronutrients, as well as vitamins and minerals, to help your body function at its best. Consuming more than 50 grams of protein in a day can lead to health issues. The amount of protein you need depends on your goals. If you are trying to gain weight and build muscle, a protein intake of 1.6 grams per kg of body weight is sufficient, which would be around 130 grams per day.
This amount of protein is the same for a healthy person. Therefore, as long as you are healthy and have no kidney problems, you can take 130 grams of protein without any problem. In addition, whey protein is an excellent source of protein. Avoid eating other types of protein.
Between 10% and 35% of calories should come from protein. So, if your needs are 2000 calories, that's 200 to 700 calories from protein or 50 to 175 grams. The recommended daily amount to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.
To maintain independence and quality of life, protein needs increase to around 1 to 1.2 grams per kilogram or 75 to 90 grams per day for a 75 kilogram person. It's important to note that there's no hard and fast rule about drinking protein shakes, and drinking too many in a day likely won't have any harmful long-term effects. Having a protein shake before your next meal is an excellent way to control calories and satisfy hunger at the same time. A 3-ounce chicken breast with half a cup of rice and half a cup of vegetables equals 25 grams of protein.
I have been taking whey protein (50g per day) for the past six months and have seen great results from it. This is one of the biggest mistakes when considering the protein content of a food and not the other macro and micronutrients involved. It's important to understand why you shouldn't drink too many shakes a day, but it can still ask you questions about the best way to incorporate protein shakes into your diet.