[floridaorange]

I know the cool thing nowadays is to tell everyone to "get their protein from food vs toxic evil protein powders." But for the rest of us who like protein powder still, how many grams per day do you find OPTIMAL for maintenance and or growth?

I weigh 195 lbs, I like about 4 scoops a day/30 grams per scoop.

[Littierally]

Protein supplementation is the only reason I’m able to consistently hit my daily protein goals. Without powder and/or RTD shakes, I’d miss frequently.

For maintenance I make sure to get 1g/lb of body weight, so for me 250g/day.

For growth, carbs are 2g/lb and protein 1.5g/lb.

If you have access to a legit body comp scale, it’s a really nice tool to gauge your fat/lean mass for different protein/carb intake ratios if you’re trying something new.

[Oldgixxer]

I have always used the 1.5g-2g of protein per body lb,before the Big C got me in August and my training came to a screeching halt, I was consuming 400g protein 500-600g complex carbs and minimal fat and I was 200-205lbs@8-10%BF.
Some days all 8 meals consisted of protein shakes w my choice of complex carbs tossed in the blender,other days I'd get my 4000cals from basic whole foods,and others days it'd be a combination.
Worked great for me,YMMV

[whofelt]

I like trying out different protein brands and types, so far, Gaspari Nutrition Proven Egg has been my go to protein powder for the last couple years.

Less bloat for me and tastes pretty good.

[vi3tr8cer]

I'm 135 lbs, and I do 30 grams every other day. I play recreational ice hockey twice a week. I recommend you pick a smart scale, they go for around $30-$40 on Amazon.

[nerdogray]

New World Nutrition has clean, cheap protein. It won't take you to Flavor Town, but it is definitely drinkable. Mixes well, no clumps, and no extra garbage. There was a big deep dive on it on Reddit. I am a lightweight at 180# and also go with the 1g/pound convention. Somewhere between 180g and 300g it gets too much, and I will start burning it, leading to me smelling ammonia during my workouts.

I use this one, specifically, but they have others: https://bestbulkwheyprotein.com/3-protein-blend.html

Another product I use is Humapro. It sounds like a bunch of marketing hype, but I swear it actually does work. I added it in when I was in a hard deficit where I kept showing muscle loss with every Inbody scan. When I added in the Humapro, the trend stopped and actually reversed a bit. If I had added in the food needed to get an equivalent amount of (claimed) protein, it would have shrunk my deficit quite a bit.

Edit: So looks like soon after I posted that link, something happened with NWN. Not sure who to recommend, but I will say since then, I believe the small amounts of other ingredients in their protein were causing me issues (sunflower lecithin). I *am* considerably sensitive to sunflower based off an MRT I had done. I ran across someone recommending beef protein isolate (instead of whey) which looked interesting on the surface. But between ground turkey, chicken sausage, and Humapro, my protein needs are met. I stopped using protein powder in general.

[floridaorange]

I bought this scale several weeks ago - but I’m very skeptical of its accuracy - must not be high quality enough.

Beurer BF70 Body Analysis Scale

[nycplumber]

I use earth chimp because I'm lactose intolerant. I don't mix it with water and I use about 24 ounces of liquid eggwhites. Not sure of the bioavailability of uncooked eggwhites but it's more than water.

[floridaorange]

I know from experience - my system ONLY tolerates drinking egg whites IF I heat them up - if I drink them cold - big problems

[nerdogray]

That is some ground-breaking advice. Thank you.

[vreihen16]

Originally Posted by Instoyque

Chicken, fish, eggs, and beans are my go-to. They're packed with protein and give you a good mix of other nutrients. They're usually a bit easier on the stomach than some protein powders.

[floridaorange]

Originally Posted by vreihen16

No.

[jp_haus]

Yeah, I generally shoot for 1g/lb of body weight and that seems to work well for me. I've gone from a 132lb kid in college to a slim 181lbs now. Lifting 5-6 days/week for the last 7-8 years

[Chihuahua]

Originally Posted by jp_haus

Yeah, I generally shoot for 1g/lb of body weight and that seems to work well for me. I've gone from a 132lb kid in college to a slim 181lbs now. Lifting 5-6 days/week for the last 7-8 years

What's your weekly routine/split?

I agree with others in this thread, 1g per pound of body weight. Along with lean proteins, I supplement with Simple Truth whey. Easy on my stomach.

[jp_haus]

Originally Posted by Chihuahua

What's your weekly routine/split?

I agree with others in this thread, 1g per pound of body weight. Along with lean proteins, I supplement with Simple Truth whey. Easy on my stomach.

I may get hate for it but like I said, it's what has worked for me. I pretty much have stayed consistent with the "bro split".

Back/Chest/Arms/Legs/Shoulders in rotation. So I don't really always have a certain muscle group on the same day every week since I shoot for 6 days but I do try to maintain the same order. Giving myself a couple of days before hitting shoulders after chest for example allows them to recover from any work they received on a hard chest day.

I also choose something to tag onto the end of each one of these "main" lifts. So I may hit the bike for 20 mins after a chest day, abs after doing arms, and so on. Just kind of whatever I'm feeling up for that day.

I don't like to overwork myself though so I aim to have my actual lift be 45mins - 1 hr then a final 15-20 mins that is essentially a cool down where I'm biking, working abs, or some other auxiliary group