Protein powders are a great way to ensure that you meet all of your nutritional needs. There are several reasons why someone might pick up a protein powder. For example, some individuals use protein powder to build muscle mass, while others consume it for overall wellness. If you want to incorporate a protein powder into your routine and are at a loss for where to start, let us help.
Whey protein powder is one of the most popular types of protein on shelves. Its bioavailability and easy-to-use nature make it a favorite amongst body builders and health enthusiasts. However, before beginning any nutritional supplement, it's crucial to think about your body's needs. While the amount of daily protein needed to maintain a healthy diet will vary from person to person, there are specific guidelines that you can follow to ensure that you meet your health goals. In this guide, we'll discuss what whey protein is, how to decide if it's right for you, and how much whey protein per day is needed to maintain a healthy lifestyle.
What Is Protein?
Protein is a macronutrient that plays an essential role in several important bodily functions. It's a crucial part of building muscle mass and a popular nutrient amongst athletes and gym goers. Chemically, protein is made of amino acids, organic compounds found in our bodies and food. These amino acids are the building blocks of protein, and without them, protein cannot be made. Though protein is commonly found in animal products, there are several plant based protein sources such as nuts and legumes.
Getting a healthy amount of protein in your diet supports energy levels, mood and cognitive function. In addition, protein is needed for building, maintaining and repairing muscles, cells, tissues and organs throughout the body.
Where Do We Get Protein?
Most animal sources of protein are considered complete protein sources. This means that they deliver all of the amino acids your body needs. Though there are several plant based protein sources, very few, contain all of the essential amino acids needed. However, this doesn't mean that you have to get your protein from animal products. Instead, you can eat various plant based protein sources to ensure that you receive an assortment of amino acids and meet nutritional requirements.
Protein Powders

For most people, consuming a balance of whole foods will provide them with the nutrients needed, and they won't need a protein supplement. However, there are some instances when you may want to consider supplementing your diet with protein powder. For example, individuals who exercise a lot, people switching to a vegan diet, or those with a small/picky appetite may find that adding a bit of protein powder to their meals will provide them with a boost of needed nutrients.
That being said, not all types of protein are for everyone. Individuals just starting their protein journey may benefit from using whey protein powder, but people who are dairy free cannot enjoy it. On the other hand, hemp protein powder is a plant based alternative ideal for vegans, vegetarians and anyone with a dairy allergy.
What Is Whey Protein?
Whey protein is a protein found in cow's milk. When cow's milk is used to produce cheese, the curding process separates the curds from liquid whey. The liquid whey is then filtered, dried, and ground into a powder that you can use in everything from smoothies to muffin mix. Whey contains all nine essential amino acids,. and is a popular nutritional supplement used in countless recipes. However, whey is derived from cow's milk; therefore, it's not a dairy-free supplement and is unsuitable for vegans or dairy-free individuals.
How Much Protein Do We Need Daily?
Protein supplements like whey protein are the key to success for people looking to boost their intake of this vital nutrient. However, knowing how much protein to take each day can be challenging. While protein is essential to good health, eating too much or too little could hinder it.
When determining how much protein powder you need, you'll want to consider your activity level and overall health goals. The amount of protein required daily varies from person to person. The Dietary Reference Intake (DRI) suggests that the average healthy person requires 0.8 grams of protein per kilogram of body weight. However, those who are active may need a bit more. Eating protein-rich foods like fish, eggs and lean meats will supply most people with a healthy amount of protein. Individuals who find it challenging to meet their protein needs through diet alone can use a protein supplement like Bob's Red Mill Whey Protein Powder.
Protein powders are also a popular option because of how quickly the protein is absorbed. Supplementing with a bioavailable protein powder like whey ensures that the protein enters your body when it needs it mostlike after a tough workout.
Choosing the Perfect Protein Powder

When choosing a whey protein powder, you'll need to focus on the quality of protein just as much as the quantity. Whey is typically the preferred protein choice since it's a complete protein, whereas many plant based varieties are not.
To choose a whey protein powder that suits your needs, determine if a whey concentrate or a whey isolate is the best option. Whey concentrates typically have more nutritional benefits, whereas whey isolates contain less lactose and are easier to digest.
Review the ingredients label for fillers after choosing between concentrate and isolate. Some brands may start with a quality protein, but they combine it with so many sweeteners, fillers and unnecessary ingredients that it loses its nutritional value. The best type of whey protein is one that contains very minimal ingredients.
Bob's Red Mill Whey Protein Powder
Our Bob's Red Mill Whey Protein Powder is a high-quality complete source of protein that is excellent for strength and muscle development. It is easy to use and dissolves quickly, making it a great way of increasing your protein intake without adding excess carbohydrates or fat to your diet. Add whey protein to your yogurt, hot cereal, pancakes, muffins, smoothies and more.
Whey Protein Powder Nutritional Information
Learn more about the nutritional benefits of whey and the amount of protein you'll receive from just one serving of our whey protein powder by reviewing the nutritional information below.
Serving Size 1/4 cup
Calories 70
Total Fat 1g
Saturated Fat 0g
Cholesterol 10mg
Sodium 45mg
Total Carbohydrate 3g
Dietary Fiber 0g
Total Sugars 1g
Protein 14g
Vitamin D 0mcg
Calcium 64mg
Iron 0mg
Potassium 136mg
Whey Protein Recipes
Ready to begin incorporating whey protein into your diet? Here are some delicious recipes to start with. From chocolate smoothies to hot cereal, there's bound to be something that you enjoy.
Almond Mocha Smoothie

This
Almond Mocha Smoothie is so good that it can double as a dessert. Enjoy this smoothie on your way to work in the morning, or recover with it as a post-workout treat. This smoothie combines
Whey Protein Powder, almond milk, coffee powder, cocoa powder and banana to create a sweet treat that the kids will consider candy.
Green Machine Smoothie
Not a fan of sweets? No problem, this
Green Machine Smoothie is a refreshing twist on most whey smoothie recipes. Instead of using sweet ingredients like strawberries and bananas, it combines spinach, avocado and apple with
Whey Protein Powder and
Oat Bran Cereal to create a whole food meal that you can enjoy any time of the day.
Low Carb Hot Cereal
Meet your protein requirements without packing on extra carbs and calories by making this
Low Carb Hot Cereal. This recipe uses
Wheat Bran,
Organic Brown Flaxseed Meal and
Whey Protein Powder to create a truly nourishing meal that the entire family will love. Easy to make and so good for you, this hot cereal is the perfect way to incorporate more protein into your weekly menu.
Getting enough protein is essential to good health, and some individuals may find it hard to get it from their diet alone. If you've discovered that your high activity levels and goals require you to adjust your protein intake, then using a quality protein like whey is an excellent way to get back on track. Review this article to see if whey is right for you and uncover how much of it you need to fuel your lifestyle. From everyone at Bob's Red Mill, have a healthy and happy day!
Have you tried whey protein powder before? We'd love to hear more about your experience using whey and the health benefits that you've experienced. Share your thought with us in the comments below.