Question 1

How much protein do I need a day?

Accepted Answer

For resistance training the research supports 1.6g to 2.2g per kg of bodyweight daily, with gains flattening above about 1.6g. The UK reference intake of 0.75g per kg prevents deficiency in sedentary adults and is not a training target.

Question 2

Is whey isolate better than concentrate?

Accepted Answer

Only if lactose is a problem for you or you are cutting calories tightly. Isolate is filtered further and is 90 percent or more protein by weight, but concentrate at 70 to 80 percent gives the same result for most people at a lower cost per gram.

Question 3

Do I have to drink protein straight after training?

Accepted Answer

No. The anabolic window is hours wide rather than minutes. Total daily intake spread across three or four servings matters far more than the timing of any one of them.

Question 4

Which protein powder is best if I am vegan?

Accepted Answer

Soy is the one plant protein that is complete on its own. A pea and rice blend also works well, because pea is low in methionine and rice is low in lysine, so together they cover the profile.

Question 5

Why does protein powder make me bloated?

Accepted Answer

Usually lactose in whey concentrate, which switching to isolate resolves. If isolate does not help, sweeteners are the next most likely cause, and an unflavoured product is the cleanest way to test that.

Question 6

What is amino spiking?

Accepted Answer

Adding cheap free form amino acids so a nitrogen based test reads higher than the usable protein. Check it by dividing protein per serving by serving size and comparing the result with the claim on the front of the tub.

Question 7

Is high protein bad for your kidneys?

Accepted Answer

There is no evidence of harm from high protein intake in people with healthy kidneys. Anyone with existing kidney disease should take advice from their doctor.

Protein

Grass Fed Whey Protein Concentrate 1kg

Kevin Levrone Anabolic Iso Whey

Kevin Levrone Levro Whey Supreme

MB Nutrition 100% Whey

MuscleTech Protein Phase8 2000g

Optimum Nutrition 100% Whey Gold Standard 4540 g

Plant Protein Blend 1kg

Prom-In Pentha Pro Balance Protein

PVL Mutant Pro

PVL Mutant Whey 2270 g

Reflex Nutrition 3D Protein

Slow Release Micellar Casein 1kg

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