If you’ve been using just one scoop of protein daily and you’re not seeing the results you expected, you may be considering increasing your protein supplement intake. So if your training regiment is already dialed in and you are not seeing results, it’s time to look at your diet and make sure you are getting all the protein your body needs to grow. So, are two scoops of protein too much?
Are Two Scoops of Protein Too Much?
No, two scoops of protein are not too much. However, the amount of protein that would be ideal for your body depends on several factors, including:
- Your activity level
- Body weight and composition
- Age
- Fitness goals
Despite the many health benefits of protein, there’s been some controversy regarding the optimal amount to consume per day.
And while there’s no exact limit to the number of protein scoops you can consume daily, you want to ensure that you take enough to reach .8g – 1g per pound of lean body mass (don’t forget to calculate how much protein you are getting from whole foods as well).
What Is in a Scoop of Protein?
One scoop typically contains 30-40 grams of powder, with a protein concentration rate of anywhere between 50% to 90%. The exact protein concentration in any scoop largely depends on the type of protein and the processing techniques used to produce it.
For example, protein isolates may contain as much as 90% or more protein per scoop, while protein concentrates may only contain about 50-60% protein. Also, the milk-based powder will have a higher protein concentration per scoop than a plant-based powder.
So the exact amount of protein per two scoops will vary depending on brand and type of protein, generally, it will fall in the 50-60g range (25g-30g per scoop).
How to Determine How Many Scoops Is Enough
To determine how many scoops are enough for you, we must first determine how much protein you should eat daily. An adult’s recommended daily protein content is 0.8 to 1 gram per pound of lean body mass.
Lean body mass is equal to your total weight, minus all fat mass. To get this number you will need to know your body fat percentage.
If you are unsure of your lean body mass, most people can calculate their daily protein requirements by multiplying their body weight by .8. This will provide you with a solid estimate of how many grams of protein to intake per day.
For example, if you weigh 140 lbs, then you will do the following to calculate you protein needs.
140 x .8 = 112g protein/day
Now, let’s look at the factors determining how much protein you should consume daily.
Scoop Size
A single scoop is a typical benchmark for evaluating a protein supplements measurement and in turn, determining it’s nutritional value. According to the United States Department of Agriculture (USDA), a scoop of whey powder isolate is about 29 grams.
Powder density and texture varies brand to brand, which implies that scoops may not contain identical amounts from one product to the next. However, the nutrition facts label determines the serving size and required number of scoops. The scoop size is calculated by dividing the serving size by the number of scoops in each serving.
So, for instance:
- A 29-gram scoop of whey protein isolate contains17 grams of protein
- A 44-gram soy powder scoop contains 21 grams of protein
Activity Level
Your activity level is another important factor that affects how much powder you consume daily. Generally, people who live a sedentary or slightly active lifestyle do not need to consume as much protein as people who live very active lifestyles, such as athletes and bodybuilders.
This is because the latter need more protein to support their increased activity level and to help them develop lean muscle and grow stronger. Ideally, athletes should be consuming a minimum of .8g of protein daily per pound of lean mass to properly recover from intensive training programs.
Body Composition
Generally, men, especially those with larger body mass, must consume more protein to maximize their fat-burning and muscle-building results. This makes sense, since as your lean body mass increases, so does your protein needs.
Similarly, women or people with smaller body mass require less protein intake daily, as their body mass is lower, so are their protein intake requirements.
Fitness Goals
Your fitness goals are another major determinant of your protein needs. Here are some general body fitness goals to base your protein intake on.
When Bulking
When bulking, you must eat more calories than your body burns to create a calorie surplus. This means that your body will have enough calories to grow more mass. Bulking is popular in the bodybuilding and strength training communities, and as you grow, so does your daily protein intake needs.
Generally speaking, your daily protein needs will increase as you build more lean muscle mass during a bulk, For this reason, it is important to revisit your daily protein intake calculations regularly to account for body mass changes.
When Cutting
When cutting, you’re eating fewer calories than you’re consuming to create a calorie deficit in your body. Cutting while maintaining a strength training routine actually requires an increase in protein intake.
Protein helps those on a cut slow or stop the loss of lean muscle mass during a cut. So if you are strength training on a cut, then increase your protein intake to about 1g per pound of lean body mass. This is when extra scoops of protein come in handy, as they are often lower in calories than whole food protein sources, making it easier to stay in a caloric deficit.
Related Questions
When Is the Best Time to Drink Protein Powder?
For most amateur athletes, timing of protein intake is less important than hitting your daily intake needs. With that said, aim to take your protein powder before or after your workout. Taking a slow-absorbing protein source like casein protein before bed is another great goal.
Can I Take Too Much Protein Powder?
It will be difficult for anyone to take too much protein powder, except if they consume extremely large quantities. So long as you take a moderate quantity of one to two scoops daily to supplement your whole foods protein intake, you’re good to go. For most people, two scoops of protein is far from being too much protein.
Are There Sides Effects of Consuming Too Much Protein Powder?
Generally, most people won’t feel any side effects if they consume too much protein powder. However, consuming excessive powder could result in digestive issues like stomach cramps, gas, bloating, and diarrhea, especially for people trying it for the first time. These effects may also be due to lactose intolerance.
Therefore, if you’re consuming the powder for the first time, starting with just 1 serving per day is advisable. If you do not feel any digestive problems as time passes, you can gradually increase your consumption to two servings, depending on your needs.
Conclusion
The above factors contribute to the amount of protein that should be consumed daily for optimal body performance. While two scoops of protein powder might be too much for some people, it might be enough for others. To determine your protein needs, ensure you follow the recommendations discussed above.
