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Muscle-Building Workout and Diet

Hey, what’s up? This is Sean Nalewanyj, of And in today’s video lesson, I want to address a pretty common
question that I get asked, which is the question of how much whey protein should I take? Now,
the answer to this question is that there really is no set answer. Now, the key thing
to realize is this: whey protein is actually not a supplement. Yes, it’s referred to as
a supplement. It’s sold in supplement stores. But in reality, whey protein is simply a natural
component of dairy that is removed and isolated into powdered form. So, for that reason, whey
protein is actually more accurately classified as a convenient food product. So, if you’re
asking yourself, “How much whey protein should I take?” It’s really the same thing as asking
how much chicken should I eat, how much steak should I eat or how much fish should I eat.
There really isn’t a set limit for whey protein intake as long as it fits into your daily
protein totals. You have to keep in mind that all protein sources are eventually broken
down into individual amino acids. And your body has no way of telling the difference
between specific amino acids that are consumed from different foods. Now, I’m not recommending
this. But you could in theory, get 100% of your daily protein intake from whey if you
really wanted to, and cover all of your amino acid needs through that one single source.
And in fact I do know of a few top natural bodybuilders who do exactly that. Now, obviously
the vast majority of people are not going to go with that route. They’re simply going
to derive their overall protein intake from a mix of typical bodybuilding sources like
chicken, fish, eggs, red meat, along with their whey protein shakes. And so, for that
reason, the question of “How much whey protein should I take?” Isn’t even really worth bothering
with. Ultimately, it just comes down to your personal food preference, your overall daily
protein requirements and how busy your schedule is. You know, if you want to get 30% of your
protein intake from whey, that’s fine. If you want to go 50%, 75%, it’s really up to
you. Personally, I consume about 200grams of protein daily, and about half of that is
derived from whey. And like I said, that’s just me though, and your whey protein consumption
may be higher or lower than this. Now, the other question is, is there a minimum amount
of whey protein that should be consumed daily? Now, obviously it’s certainly possible to
build muscle size and strength with typical whole food proteins only. But the truth is
that whey protein definitely does deliver some distinct advantages that you can’t get
from other food sources. The first advantage is that whey protein has the highest bioavailability
of any protein source available, which means that your body is going to fully digest and
utilize the highest percentage of the total protein content in comparison to any other
food source. Secondly, whey provides the highest concentration of the most anabolic amino acids,
particularly L-Leucine, which is the amino acid most heavily involved in stimulating
protein synthesis. Third, there’s actually some evidence that whey protein increases
the percentage of body fat that is used for fuel during training sessions when it’s used
as a pre-workout protein source. Fourth, whey protein enhances immune system strength by
raising your body’s levels of a powerful antioxidant called, “Glutathione”. And finally, whey protein
is the most convenient source of protein available due to its powdered and liquid form. So, while
whey protein use is certainly not mandatory, I definitely do think that anyone who wants
to maximize their muscle recovery and growth should be consuming whey as a stable part
of their overall nutrition plan. So, the simple and practical answer to the question of “How
much whey protein should I take?” Is this; as far as the upper limit is concerned, as
long as it fits into your total daily protein requirements, there’s no practical upper limit
for whey protein consumption. Remember, whey protein is a food and not a supplement. And
as far as a minimum recommendation, because of its unique muscle building and fat burning
properties, I would recommend that you aim to get at least a couple scoops of whey protein
in per day as part of your overall diet. And for most people this will represents somewhere
around 25% of their total protein intake. So, I hope you found this information useful.
If you do want to get your hands on one of the highest quality forms of whey protein
available for supporting muscle growth and recovery, I highly recommend checking out
our IsoM3 micro-filtered and ultra-filtered whey protein isolate over on
The link is in the description box for that. Also make sure to like, comment and subscribe
if you found this video helpful. And make sure to join the Elite Impact Lab’s Facebook
page, where we do free supplement giveaways every Thursday night. So, thanks for watching
this video lesson. And I’ll talk to you again soon.

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