As a beginner, start with 1 scoop (20-25g protein) of protein powder daily, ideally post-workout or as a snack, to supplement—not replace—food-based protein aiming for 1.6-2.2g per kg body weight total.
Starting dosage guidelines
One scoop covers 20-25% of daily needs for most beginners (e.g., 60kg person: 96-132g total protein; powder fills gaps after meals like eggs/paneer).
Build to 1-2 scoops (25-50g) over 1-2 weeks if training 3-5x/week; split doses for better absorption (body uses ~20-30g per sitting).
Timing and total needs
Post-exercise maximizes muscle recovery; breakfast shakes work if adding fiber/fats. Calculate: weight (kg) x 1.6-2.2g = daily goal, 20-40% from powder max
Monitor digestion; whey for fast absorption, plant for sensitivity. Hydrate well.
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