[floridaorange]

I know the cool thing nowadays is to tell everyone to "get their protein from food vs toxic evil protein powders." But for the rest of us who like protein powder still, how many grams per day do you find OPTIMAL for maintenance and or growth?

I weigh 195 lbs, I like about 4 scoops a day/30 grams per scoop.

[Littierally]

Protein supplementation is the only reason I’m able to consistently hit my daily protein goals. Without powder and/or RTD shakes, I’d miss frequently.

For maintenance I make sure to get 1g/lb of body weight, so for me 250g/day.

For growth, carbs are 2g/lb and protein 1.5g/lb.

If you have access to a legit body comp scale, it’s a really nice tool to gauge your fat/lean mass for different protein/carb intake ratios if you’re trying something new.

[Oldgixxer]

I have always used the 1.5g-2g of protein per body lb,before the Big C got me in August and my training came to a screeching halt, I was consuming 400g protein 500-600g complex carbs and minimal fat and I was 200-205lbs@8-10%BF.
Some days all 8 meals consisted of protein shakes w my choice of complex carbs tossed in the blender,other days I'd get my 4000cals from basic whole foods,and others days it'd be a combination.
Worked great for me,YMMV

[whofelt]

I like trying out different protein brands and types, so far, Gaspari Nutrition Proven Egg has been my go to protein powder for the last couple years.

Less bloat for me and tastes pretty good.

[vi3tr8cer]

I'm 135 lbs, and I do 30 grams every other day. I play recreational ice hockey twice a week. I recommend you pick a smart scale, they go for around $30-$40 on Amazon.

[nerdogray]

New World Nutrition has clean, cheap protein. It won't take you to Flavor Town, but it is definitely drinkable. Mixes well, no clumps, and no extra garbage. There was a big deep dive on it on Reddit. I am a lightweight at 180# and also go with the 1g/pound convention. Somewhere between 180g and 300g it gets too much, and I will start burning it, leading to me smelling ammonia during my workouts.

I use this one, specifically, but they have others: https://bestbulkwheyprotein.com/3-protein-blend.html

Another product I use is Humapro. It sounds like a bunch of marketing hype, but I swear it actually does work. I added it in when I was in a hard deficit where I kept showing muscle loss with every Inbody scan. When I added in the Humapro, the trend stopped and actually reversed a bit. If I had added in the food needed to get an equivalent amount of (claimed) protein, it would have shrunk my deficit quite a bit.

[floridaorange]

I bought this scale several weeks ago - but I’m very skeptical of its accuracy - must not be high quality enough.

Beurer BF70 Body Analysis Scale

[nycplumber]

I use earth chimp because I'm lactose intolerant. I don't mix it with water and I use about 24 ounces of liquid eggwhites. Not sure of the bioavailability of uncooked eggwhites but it's more than water.