How much Whey

zAbbo

Just got my whey powder(proX), it has one of them small plastic scoops, so I'm wondering how much whey should i take, there's a recommendation on the side, around 2g per KG bodyweight. That works out at around 200g for me, is that a daily dosage, which I can split between 2 daily shakes.

I really need just some pointers here, also what size is this scoop, it says 63CC

smackers

Another question about whey. Is it used to gain weight or muscle? Do girls normally use it? Could definitely do with a post-work-out shake of some sort, but not exactly looking to 'bulk up'.

amazingemmet

2g per kg is alright if yuor diets good, personally i aim to eat about 1.7g of protein per pound of bodyweight. Take one shake in the morn and one straight after you finish some exercise with some simple carbs, then one before bed.

Smackers: The shakes are use to provide amino acids which help recovery adn build muscle. girls who take their training seriously would use shakes.

zAbbo

Each scoop provides around 27g protein, dug up that info on the fitnessireland forums, hmm I'm still not sure how many scoops i should take per shake.

SBob

some people recommend 1g per pound of bodyweight or 2g per kg etc, you would not get this from your protein shake tho, you should be getting this in your diet, the protein shakes could maybe make up a third of this for example. I take three shakes a day with maybe 4 heaped table spoons per shake, this gives me about 35g of protein per shake, 100 g a day which makes 1 third of my daily protein. Really these is no standard, you need to increase your daily protein intake until you start to see improvements in your muscle mass.

Protein shakes have low carb etc so they will really only put on muscle, but normally i would guess that putting on muscle is putting on weight aswell.. ;-)

aido_2006

i take 100g per day, im only taking it to repair muscles after a workout as i wouldnt be into lifting to much weights or getting 2 big....

t-ha

smackers wrote:

Another question about whey. Is it used to gain weight or muscle? Do girls normally use it? Could definitely do with a post-work-out shake of some sort, but not exactly looking to 'bulk up'.

whey isolates are almost pure protein - which is generally taken as having 4 kcal per gram. Whey is therfore one of the most "low-calorie" methods of getting protein. To put it in perspective, bodybuilder's will continue to use whey right up to competition time (when they are typically at 5% bodyfat or even less).

Also, bulking up isn't something that just sort of happens all of a sudden - you will see it coming , and it requires both enough protein and an excess of total calories to bulk.

g'em

amazingemmet wrote:

girls who take their training seriously would use shakes.

hell yes we do

I train for strength and aesthetics, not to bulk up. I don't get enough protein in my normal daily diet, therefore I supplement with whey. It also helps me maintain my 40% protein 40% carbs 20% fat ratios, and so in that respect I can use it as a weight loss aid.

smackers wrote:

Is it used to gain weight or muscle?

its used to provide amino acids necessary to make the proteins that muscles are composed of which you break down in training.

Seriously guys, 'bulking up' is actually a very difficult thing to do properly- eating a bit of extra protein now and again is not going to make you a Mr. Olympia contender. Putting on weight and gaining lean muscle are two entirely different things, the latter being rather more difficult to do.

babypink

g'em wrote:

Putting on weight and gaining lean muscle are two entirely different things, the latter being rather more difficult to do.

amen!