Whey Protein Isolate Vs Concentrate - What is the Difference?
So, we are here to discuss whey protein isolate Vs concentrate.
Protein Calculator
Work out how much protein to eat each day to support muscle growth, maintenance or fat loss, and how to spread it across your meals.
Your details
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How it works
Studies on people who lift weights commonly use 1.6 to 2.2 g of protein per kg of body weight per day, and many gains plateau around the lower part of that range.
We use 2.0 g/kg for building muscle, 1.6 g/kg for maintaining and 2.2 g/kg when in a calorie deficit, where extra protein helps protect muscle.
Splitting protein across 3 to 5 meals is a practical way to hit your daily number.
Questions
Is more protein always better?
No. Beyond about 2.2 g/kg there is little extra benefit for most people, and the calories are better spent on carbs and fats that fuel training.
Do I need protein powder?
No. Powder is just a convenient source. Food such as meat, fish, eggs, dairy, beans and tofu can cover your target.
Is high protein safe?
It is generally well tolerated by healthy adults. If you have kidney disease or any medical condition, talk to your doctor first.
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Estimate your max lift from a set of reps.
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