If you are on a fitness regimen, protein intake is very important, and the easiest way to consume it is in powdered form. Protein powder has become a popular dietary supplement for people looking to build
muscle, lose fat, or maintain a healthy body weight. But many wonder about the intake, safety and best time to consume the supplement.
There are some things you need to keep in mind while having protein powder on a regular basis.
Why Protein Powder Matters
Protein powder contains branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which help build muscles. It repairs tissues, supports the immune system, and aids overall recovery.
How Much Protein Do You Need?
Protein needs vary by body weight, muscle mass, and health status:
• Healthy adults: About 1 gram of protein per kilogram of body weight per day.
• High metabolic stress: Up to 1.5 g/kg.
• Renal patients on dialysis: Around 1.2 g/kg.
• Renal patients not on dialysis: Usually between 0.6 and 0.8 g/kg, depending on muscle health.
Protein powder is meant to bridge gaps in your diet, not replace whole foods entirely.
Things To Avoid
Consuming protein powder is usually safe, but you should know the right amount. Most importantly, avoid supplements that have extra sugar, artificial sweeteners, or unknown herbs. Children and teens should only get their protein from natural foods like chickpeas, beans unless a doctor says otherwise.
Ways to Include Protein Powder in Your Diet
• Smoothies: Blend a scoop with fruits, vegetables, and milk or plant-based milk.
• Breakfast: Mix into oatmeal, porridge, yoghurt, or overnight oats.
• Baking & Cooking: Add to pancakes, muffins, rotis, or homemade energy bars.
• Post-Workout or Snack: Mix with water or milk after exercise to aid recovery.
When to Take Protein Powder
There is no single “best time.” Consistency matters more than timing. People can consume the supplement in the morning or evening, or before or after workouts, to improve muscle performance and recovery.
Protein powder is an easy way to help with your fitness and health goals. Focus on taking the right amount, using safe ingredients, and using it regularly, instead of worrying too much about the exact time to take it.
