Guide
How much whey protein should you take a day?
Our label directs one 2-scoop, 22 g serving; the dose-response trials behind whey protein research tested single doses between 10 and 40 g, and a separate line of research ties the bigger plateau to total daily protein, not any one serving.
Our label directs one serving — 2 scoops, about 35 g of powder — providing 22 g of protein. That sits just above the lower end of the range tested in the acute dose-response trials behind whey protein research, which ran doses between 10 g and 40 g. The bigger factor research ties to muscle outcomes over weeks, though, is your total daily protein intake, not any single serving.
What our label provides
22 g of protein per 2-scoop serving (about 35 g), from a blend of whey protein isolate and whey protein concentrate. 130 calories, 2 g of sugar, 15 servings per tub. The panel gives the combined protein total for the blend and doesn't state how the 22 g splits between isolate and concentrate — that ratio isn't disclosed on our label, or on most others that use the word "blend."
What the dose-response trials found
A 2014 trial gave 48 resistance-trained young men single doses of 0, 10, 20 or 40 g of whey protein isolate and tracked muscle protein synthesis with a stable-isotope tracer. Muscle-building rates rose 49% above the no-protein arm at 20 g, and 56% at 40 g; the 10 g dose produced no measurable rise. A 2016 crossover trial in 30 trained young men found 40 g stimulated the same process more than 20 g did, after a whole-body resistance workout. Both trials describe an acute response in trained young men to a single dose, using whey protein isolate specifically — not the isolate/concentrate blend in our tub, and not a claim about what happens over weeks rather than one meal.
| Dose tested | Population | Result |
|---|---|---|
| 0, 10, 20, 40 g (single dose) | 48 trained young men | 20 g raised MPS 49%; 10 g did nothing; 40 g raised it 56% |
| 20 g vs 40 g (single dose) | 30 trained young men | 40 g raised MPS more than 20 g after full-body training |
Your whole day matters more than one scoop
A 2018 meta-analysis pooling 49 randomised trials (1,863 people) of protein supplementation during resistance training found the lean-mass benefit plateaued near roughly 1.6 g of total protein per kilogram of bodyweight per day — a figure that counts food, not just a supplement serving. For a 70 kg (about 154 lb) adult, that's roughly 112 g of total daily protein; a single 22 g serving is a contribution toward that total, not the whole answer to "how much protein should I eat."
About that "one scoop" question
Our panel states the weight of the full 2-scoop serving (about 35 g) but doesn't print a per-scoop weight, so we can't give you an exact gram figure for a single scoop — printing one would be a guess, not a label fact. If you're using less than the full serving, expect roughly, not exactly, half the protein and calories per scoop.
When the number is different for you
- Kidney disease: protein is cleared partly through the kidneys, and reduced kidney function changes how a given intake behaves in the body, so ask your doctor before adding a protein supplement if you have kidney disease.
- A protein-restricted diet: some medical conditions call for limiting total protein intake — that's a conversation for your doctor or dietitian, not a general guide.
- Pregnancy or breastfeeding: ask your doctor for a number specific to your situation rather than using a general adult figure.
- Other protein sources or supplements. Add up what you're already getting from food and any other protein product before layering on a serving of ours. See whey protein and medications: what to check.
Questions people ask
How much whey protein per day?
Our label directs one 2-scoop serving, 22 g of protein, once a day. How much total protein you should eat across the whole day depends on your bodyweight and goals, and the research above ties the muscle-building plateau to roughly 1.6 g/kg/day of total protein from all sources, not one supplement serving.
How much protein is in whey protein?
That depends entirely on the specific product and serving size — whey protein powders range widely in concentration and serving size. Ours provides 22 g of protein per 2-scoop (about 35 g) serving; always check the panel of whatever product you're using rather than assuming a number.
How much lactose is in whey protein?
It varies by form: isolate carries less lactose than concentrate because of how heavily each is filtered. Our blend combines both, and the panel doesn't state a lactose amount, so we can't give you an exact figure for our serving.
How many whey protein shakes should I take a day?
Our label is written around one serving a day. Nothing in the research above establishes a specific number of servings as ideal; it's a question of fitting a serving into your total daily protein target rather than following a shake count on its own.
Related reading: what is whey protein, when to take whey protein, and whey protein benefits: what the research does and doesn't show.
Sources
- Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise In 48 trained young men, 20 g of whey after exercise raised muscle-building rates 49% above no protein; 10 g did nothing.
- The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein In 30 trained young men, 40 g of whey after a full-body workout built muscle protein faster than 20 g did.
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults In 1,863 adults doing resistance training, extra protein (mixed forms/doses) added about 0.3 kg more lean mass and 2.5 kg more strength than training alone.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
