If you want to build muscle, aim for at least 1.6 grams of protein per kilogram of your body weight each day. You can use whey protein to help reach that goal if you aren’t getting enough from your meals. After a workout, taking about 0.25 to 0.4 grams of whey protein per kilogram of body weight helps your muscles recover. For most people, this is about 1 to 2 scoops (25–50 grams) a day. It’s best to take whey protein soon after exercising, and you can split your servings throughout the day to get steady benefits.
If you’re trying to lose weight, using about 0.8 to 1.6 grams of protein per kilogram daily helps preserve muscle while cutting calories. For most adults, this means about 1 scoop (25 grams) daily.
Don’t overdo it—too much whey protein can upset your stomach and isn’t helpful if you already get enough protein from food.
If you have kidney or liver issues, check with your doctor before increasing your protein intake.
Dr. Tittu Oommen, MD, DM