What is 1 scoop of whey protein?
Whey protein is a key ingredient in recipes like protein rice Krispies, chocolate chip protein brownie bars, and protein shakes.
If it’s your first time trying any of these recipes at home, two things may sound strange to you – whey protein and how to measure it.
Perhaps you know about whey protein but you’re not sure how much a scoop is. In either case, you’re on the right page.
Whey is one of the two proteins in milk and it has great commercial and nutritional value. Keep reading to see full details.
What is whey protein?
Whey protein is the protein isolated from the liquid byproduct of milk that separates during cheese production.
This liquid portion contains one of the proteins found in milk called whey while the solids are the curds.
Furthermore, this liquid whey undergoes processes like filtering and drying to become the protein powder. The powder is nutrient-dense and is commonly used as a nutritional supplement and ingredient in many recipes.
People include whey protein in smoothies, shakes, chocolate chips protein bars, fudges, rice Krispies, oatmeal, yogurt, coffee, pancakes, churros, lava chocolate cake, brownies, pizza crust, soups, and stews.
How much does 1 scoop of whey protein weigh?
1 scoop of whey protein powder weighs 29 grams, according to the United States Department of Agriculture (USDA).
However, this does not apply to every brand. Some brands may weigh less or more because whey protein powders vary in weight and density.
Is 1 scoop of whey protein enough?
Yes, it is. The recommended daily dose of whey protein is one scoop. But if your daily protein target is higher, you may take two scoops.
What is the nutritional value of one scoop of whey protein?
A 29g scoop of whey protein contains:
- 24g protein
- 2g carbohydrates
- 113 calories
- 0.5g fat
- 1g fiber
- 5mg cholesterol
- 182mg sodium
- 80mg potassium
How long does it take to digest 1 scoop of whey protein?
It takes about two hours to digest 1 scoop of whey protein.
How many eggs is equal to 1 scoop of whey protein?
According to the protein content, one scoop of whey protein is equal to 4 or 5 eggs based on the size of each egg.
What are the benefits of whey protein?
Rich source of protein
Whey protein is not just protein; it is an easily digestible protein. More so, among other types of protein, whey protein absorbs into the gut quickly.
Good for muscle building
Whey protein helps to strengthen and build muscles. This is one of the reasons why it is highly recommended for athletes. Moreover, whey protein repairs worn-out muscles from exercising and increases energy levels.
It can aid in weight loss
Adding whey protein to your meals can aid weight loss. As a rich source of protein, whey protein keeps you feeling full for a long period.
As a result, it suppresses your appetite and does not allow you to overeat. In addition, whey protein can help speed up metabolism and burn more calories.
Antiaging properties
Many people don’t know it, but whey protein can help keep you looking younger. It contains antioxidants that neutralize the effects of free radicals, thereby slowing down the signs of aging.
Good for the heart
Whey protein lowers LDL (bad cholesterol) levels. As a result, there is a lower risk of getting high blood pressure, stroke, atherosclerosis, and heart attack.
Immunity booster
Including whey protein in your diet can help raise glutathione levels in the body. Glutathione is an antioxidant that the body produces. It helps to neutralize oxidative stress, fight infections, and increase immunity against diseases.
Good for blood sugar
Whey protein is rich in protein and low in fat. This combination is good for regulating blood sugar and keeping it steady.
It may also help to treat early-stage diabetes by increasing insulin levels and making the body more sensitive to it.
Improves skin appearance
Whey protein is rich in amino acids. And these amino acids help to improve skin health, elasticity, and firmness.
Moreover, it helps to rebalance skin pH and renew skin cells. In addition, whey protein has antimicrobial properties that help to clear acne and treat age spots.
Are there substitutes for whey protein?
Yes, there are. Some whey protein substitutes can give you about the same amount of protein in whey. Some of them include:
- Egg white protein powder
- Casein protein powder
- Lactose-free protein powder
- Hemp protein powder
- Brown rice protein powder
- Lentils
- Nuts and seeds
- Greek yogurt
- Cottage cheese
- Chickpeas
- Beef jerky
- Peanut butter
- Kidney beans
- Overnight oats + chia seeds
Are there side effects in taking whey protein?
Yes. Some people may show symptoms of allergies such as swelling of the lips and wheezing.
You may also experience side effects when you take more whey protein than you should. Some of the likely symptoms include bloating, constipation, gas, stomach cramps, and diarrhea.
In severe cases, it may result in gout, excessive weight gain, increased blood acidity, and increased risk of kidney problems, liver problems, & heart diseases, ketosis, and osteoporosis.
FAQs
1 scoop of whey protein equals how many tablespoons?
One scoop of whey protein is equal to 2 to 3 tablespoons, depending on the size of the tablespoon.
How much water do you need for 1 scoop of whey protein?
200 to 400ml of water is enough for one scoop of whey protein powder. Use more or less based on how thin or thick you want the mixture to be.
How much milk do you need for 1 scoop of whey protein?
Mix 1 scoop of whey protein powder with 300ml of milk. However, you may add more milk if you’re using more than one scoop of whey protein.
How much protein is in 1 scoop of Gold Standard 100% whey?
Gold Standard whey protein contains 24g of protein.
Conclusion
1 scoop of whey protein weighs about 29 grams, and it is enough protein to add to your daily diet. If your daily protein target is higher, you can have two scoops.
While some people use whey protein just as a recipe for high-protein meals, it is a valued nutritional supplement for people like muscle builders.
For whichever reason you’re using whey protein, it is advised to stay within the recommended daily intake of 2 scoops. Otherwise, you may experience side effects like digestive problems, bloating, gas, diarrhea, and stomach cramps.
Thanks for reading.
Read more informational articles like this on Millenora.
