How Much Whey Protein Per Day One Must Take?: Men vs Women

Both men and women need several nutrients for important bodily functions and overall health. But the amount they need differs. You need to know how much whey protein per day one must take and why a different intake is recommended for men and women. 

How Much Whey Protein is Safe per Day?

Are you still wondering what is whey protein? Understand proteins first, proteins are the building blocks of the body. The body needs protein to maintain a number of vital processes and to be healthy. Fitness enthusiasts frequently incorporate protein in their diets since it can promote and maintain muscular growth.

The body does not synthesise certain amino acids which are needed to make protein and so they have to be essentially derived from your diet. 35% of your diet should be made of protein-rich food. The foods you need to incorporate into your diet to get the required protein intake are milk, eggs, tuna, salmon, chicken, etc. Vegetarians normally do not get the required level of protein from food alone. So, they will have to resort to protein supplements to get the recommended daily allowance of protein.

Understanding how much whey protein daily intake is recommended is vital before incorporating a protein supplement into your diet. The quantity depends on various factors like size, level of activity, calories, and goals. The recommended protein intake on average should be 0.8 grams for every kilogram of body weight.

How much whey protein per day is required depends on the body weight and the level of physical activity of the person. For a typical healthy person, the Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogramme of body weight. People who are active or trying to gain muscle, however, frequently require more. Eating lean meat, eggs, and fish can help you reach your protein targets but it might be challenging if you have high protein requirements. A quick and easy approach to getting more protein throughout the day is by taking a protein powder like whey protein.

Athletes, fitness enthusiasts, bodybuilders, and persons with weight loss goals prefer whey protein. Whey protein helps muscle recovery after a strenuous workout and builds muscle and strength. It also helps in losing weight by keeping you satiated for a long time and restricting your calorie intake. Whey protein is a high quality source of protein i.e., it contains all the nine amino acids required by your body.

Ultimately, because whey protein powder is absorbed so quickly, many people decide to include it in their diet. After being ingested, protein breaks down into amino acids that help with muscle building. Again, whey protein consumption is a preferred option because it has all the essential amino acids for a complete protein. The ease and quick absorption of whey makes it the perfect complement for post-workout recovery.

For a person with an intake of 2000 calories, 30% of calories from protein works out to a goal of 150 grams per day which could be difficult to achieve with food sources alone. To get the required level of protein, whey protein daily intake will become necessary. 

Two scoops of whey protein powder will provide 25 grams of protein. Drinking a protein shake after a workout is ideal to get the most out of it. If your diet does not provide you with enough protein, then increasing the dosage of whey protein shakes may become necessary. Likewise, if you are a highly active person or into strenuous bodybuilding training, then the need for whey protein consumption and calorie intake may be higher. 

Is Whey Protein Daily Intake for Men and Women Different?

Whey protein daily intake for men and women is a debatable subject. Some studies have shown that men need more protein than women. But some argue that since the DNA of men and women are identical to the extent of 98.5% and so their nutritional requirement is almost similar. 

However, how much whey protein per day is required depends on the physical activities and fitness goals of a person – whether male or female. 

Generally, the daily intake of protein for men is 56 grams and for women, it is 46 grams. This is mainly due to the calorie intake which is more for men than women. There is, however, a misconception that all individuals require the same level of protein intake. The requirement of protein differs according to age, physical activity, age, and muscle mass. This to some extent explains why men require more protein than women. However, the reasons mentioned below clarify the need for more protein in men.

1. Men have more muscle mass than women due to high levels of testosterone and this hormone helps men in maintaining and building muscle mass. This is one of the main reasons why the whey protein daily intake of men is higher than women. The protein requirement is directly proportional to the muscle mass. And so, men with higher muscle mass require more protein. 

2. Men have a higher protein turnover. The breaking down of protein and usage by the body is higher in men. So, higher whey protein consumption is necessary for men to maintain their muscle mass. The reason for this higher protein turnover when compared to women is again the high testosterone levels and muscle mass. 

3. Women lose a lot of blood during menstruation and so need more iron than men to fight fatigue and anaemia. Protein powders curated for women have a higher content of folic acid, Vitamin B6, and iron which is crucial for their overall health.

Factors to be Considered for Whey Protein Intake

Keep in mind the following factors about whey protein intake:

1. Plan and maintain a high-protein diet that aids weight loss. Just increasing the whey protein daily intake will not give any magical results. It should also be complemented with healthy food choices and a proper workout routine.

2. If you decide to take whey protein supplements, choose the best brands that are scientifically formulated and are of international standards. 

3. The market is flooded with various brands of protein powders. But most of them are curated to suit the male body requirements. The requirement of protein in women is comparatively lower to fulfil their macronutrient needs. There are protein powders that have testosterone boosters that are mainly required for men. Women should avoid consuming these protein powders. Soy-based protein powders are a better choice for women as they contain ingredients that enhance oestrogen levels.

4. Protein powders specifically made for women have additional ingredients besides protein. Folic acid is highly essential for expecting mothers and for women who are planning a family. Folic acid reduces the risk of heart diseases and stroke. Vitamin B6 boosts the immune system in women and prevents cardiovascular diseases. Iron helps red blood cells in carrying oxygen to the entire body. The main reason for fatigue and anaemia in women is the loss of blood during the menstrual cycle. Iron available in the protein supplement for women helps them tackle these issues. Women’s protein powder also consists of iron, vitamin B6, and folic acid for the upkeep of their health.

5. You should also be cautious of the high sugar content in protein supplements to enhance the taste. This is more common in women’s protein supplements. Always look for protein powders that have natural sweeteners like stevia.

6. The next question that we should be mindful of is “how much whey protein is safe per day?”. It depends on the kind of physical activity and fitness routine you are into. Generally, for bodybuilders and for persons who want to build muscle mass, the recommended quantity is 1.4 grams to 2 grams per kilogram weight of the body. This is inclusive of the protein derived from your diet. So, calculate the level of protein in your diet and then substitute the rest with a whey protein supplement.

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Conclusion

How much whey protein per day one must take depends on their individual goals and age.To some extent, it depends on the gender as well. The muscle mass of men is higher than women because of their high testosterone levels. Since protein intake is directly proportional to muscle mass, men require more protein than women.