Your protein needs will vary based on factors such as your individual fitness goal, activity level, body type, and weight. Whether you're aiming to build muscle, lose weight, or maintain your physique, tailoring your protein intake is essential.
The RDA is 0.8 grams of protein per kilogram of body weight per day. This eqautes to 60 grams of protein for a person weighing 75kg. However, this is recommended as the minimum, your protein needs will likely increase with increased activity and muscle building or fat loss goals.
Gaining muscleTo gain muscle, your body must synthesise more muscle protein than it breaks down, which is why it's recommneded to consume more protein in a muscle building phase. A 2018 study found that supplementing protein through diet significantly increased muscle strength and size following a weight training program in healthy adults.
The study found that a protein intake of 1.6g per kg of body weight /day were adequate to support muscle building and improve performance1.
Eating a high protein diet can also aid your weight loss goals. Evidence suggests that eating protein can increase the number of calories you burn by boosting your metabolic rate and reducing your appetite2. A protein intake at around 30% of calories seems to be optimal for weight loss. As with muscle building, this should be paired with a combination of cardio and weight training for optimal results.
Whey protein powder isn’t your only option when it comes to a protein supplement – there are tons of different ones out there! However, there are a few more important factors to consider when you’re making your decision.
One of the most important factors is if they’re a complete (have all 9 essential amino acids) or incomplete protein (lacking 1 or more of these acids).
Whey protein is a complete protein which doesn’t need to be combined with any other sources to supply you with the all-important 9 amino acids.
Some incomplete proteins include rice and hemp, which can be combined to make a complete protein.
The protein in whey originates from dairy milk. To be more specific, whey is made during the process of cheese-making and is a by-product.
Firstly, it is a complete protein, which contains all the essential amino acids aka the ‘building blocks of protein’. It is easy for the body to digest unless you have a dairy allergy.
You may still be able to take it if you’re lactose intolerant – just choose whey with an added lactase enzyme or isolate whey. And perhaps the most important benefit - it encourages lean muscle growth.
Tough question! Have a look at the main benefits of each whey protein product we sell at Holland & Barrett below and get an idea of which one could work best for you.