The amount of whey protein powder you should use depends on your goals and workout routine. For those seeking to build lean muscle strength, a single server of 25-30 grams of protein after a workout provides all your need for muscle protein synthesis. Taking in excess of this provides no additional benefit as your body can only process 25-30 grams of protein in a 2-3 hour period.
For those on a weight loss diet, whey can be used as a meal replacement for up to 2 meals a day. We recommend using it for no more than one meal replacement unless you seek advice from a medical professional. To use whey protein as a meal replacement you should use around 25-30 grams of protein in a protein shake.
Your total protein intake a day should be between 0.35 to 0.75 grams of protein per pound of bodyweight a day. The amount is dependent on your level of activity. You should not be consuming any more than 1 gram of protein per pound of body weight a day. Long-term excessive use of protein powder has been linked to some health risks.