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The amount of protein needed would depend on your individual protein goal and how much protein you’re getting already through your diet. If you’re achieving your daily protein target through dietary protein, then supplementation isn’t needed. The equations below are provided for healthy individuals. If you have a medical condition then please seek help from a Registered Dietitian to work out what your protein requirements should be.
Athlete 1.5-2.2g/kg of body weight to build and maintain muscle mass.
Highly active person 1.0-1.5g/kg of body weight to build and maintain muscle mass.
Sedentary 0.8g/kg of body weight to maintain muscle mass.
Post-workout is when most people choose to take their whey protein to rebuild muscle. When to take your whey protein shake is entirely up to your personal preference. A study looking into muscle adaptations found no difference between taking whey protein before or after your workout. The guidelines recommend anywhere between 1-3 hours before training and 1-2 hours after training . *
