Lifestyle

How to Measure a Scoop of Protein Powder

By Amber SmithNov 16, 2022 11:00 PM
Elm and Rye Pre Workout Blend

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Do you ever wonder how much protein is in a scoop of powder? It can be difficult to determine the correct serving size, especially when different brands have different scoops. In this article, we will show you how to measure a scoop of protein powder using common kitchen tools. We will also provide tips for ensuring that you are getting the most accurate measurement possible.

Best Protein Supplements 

  1. Elm & Rye Pre Workout      

  2. Penguin Protein

  3. Outwork Nutrition Pre Workout

  4. Flume Botanicals Flow Pre Workout

  5. My Protein The Pre Workout

  6. Alpha Lion Super Human Pre 

  7. 373 Lab Pre Workout

One scoop is the usual method of measuring protein and calculating its nutritional value. A scoop of whey protein powder isolate, according to the USDA, weighs about 29 grams.

However, powders can come in different textures and densities. This means that one brand's scoop might not hold the same amount as another. All protein powder supplements will have a nutrition facts label indicating both the serving size and how many scoops are meant to be in each serving.

The scoop size is determined by dividing the serving size by the number of scoops per serving. If each serving is 44 grams and there are two scoops per serving, the protein powder scoop is 22 grams.

Knowing the scoop size allows you to determine how much is in one serving of protein powder. This measurement comes in handy, especially if you misplace the scoop that came with your supplement package.

For each of these products, the FDA has established an average daily intake (ADI) of 100 milligrams per kilogram of body weight. The ADI for whey protein concentrate is 90 mg/kg, but it may differ greatly depending on the brand. Plant-based protein powders require more, with one or two scoops generally needed for each serving.

How much protein do you need per day?

The amount of protein you need per day depends on a few different factors, such as your age, activity level, and muscle mass. The recommended daily intake (RDI) for protein is 0.36 grams per pound, or 0.80 grams per kilogram.

For athletes and people who exercise regularly, the American College of Sports Medicine (ACSM) recommends taking in 0.64-0.91 grams per pound, or between 0.86 and 20 grams per kilogram.

If you want to build muscle, the ACSM says you need even more protein: between 0.73 and one gram per pound, or between one and 25 grams per kilogram.

The best way to determine how much protein you need is to work with a registered dietitian or certified nutritionist. They can help you calculate your specific needs based on your age, activity level, and muscle mass. 

How to Measure a Scoop of Protein Powder

Below are more tips on how to get the most out of your protein powder: 

Fluff It

Powders will settle and become denser if they are left in a jar for long periods of time. The simplest method to loosen up a powdery substance is to tip the container up and down two or three times. Rookie mistake: not removing the scoop first, so you have to dig around for it after fluffing!

Check the Label

The scoop on your container will usually tell you how to measure out the perfect portion. When the label reads "level scoop," simply scoop up the loose powder and shake off any extra, or level the scoop with a knife. It's fine to leave all of the powder that was collected by the spoon when the label doesn't say "level" or "heaping." A "rounded" scoop is generally your best option when there isn't a specific instruction!

Keep it Light

It's critical not to tap down the powder into the scoop when fluffing and scooping it, as this will compact it. To ensure you're receiving the correct serving amount every time, you should make sure the powder is loose and fluffy.

Tips for Using Protein Powder

Protein powder is a convenient way to increase your protein intake, but it's not the only way. You can also get protein from whole foods, such as meat, poultry, fish, eggs, dairy products, legumes, and nuts. While you can get some protein from your diet, for those who have higher fitness goals & tend to workout regularly, protein powder is a fabulous option to add.

If you do use protein powder, it's important to use the following tips to make the most out of using your protein powder after you learn how to measure a scoop of protein powder: 

Look for Natural Ingredients

When looking for a protein powder supplement, it's important to seek out those with natural ingredients. This is because they are easier for the body to digest and absorb.

Whey protein concentrate, for example, is a high-quality source of protein that is derived from milk. It is easily digested and absorbed by the body, making it a good choice for those who want to supplement their diet with protein powder.

Plant-based proteins are also a good choice for those looking for a more sustainable and environmentally friendly option.

Check with Your Doctor 

If you have any medical conditions or are taking any medications, it's important to check with your doctor before using protein powder. This is because some protein powders can interact with certain medications or worsen certain medical conditions.

For example, people with kidney disease should avoid using protein powder because it can increase the amount of work their kidneys have to do. Those with liver disease should also avoid protein powder, as it can further damage their liver.

Pregnant women and young children should also avoid using protein powder unless recommended by a doctor or registered dietitian.

Choose the Right Type 

There are many different types of protein powders on the market, so it's important to choose the right one for your needs.

Whey protein powder is a good choice for those who want to build muscle or lose weight. It's also a good choice for people who are looking for a quick and easy way to increase their protein intake.

Casein protein powder is a good choice for those who want to maintain their muscle mass. It's also a good choice for people who want a slow and steady release of protein throughout the day.

Plant-based protein powder is a good choice for those who are looking for a more sustainable and environmentally friendly option. They are often lower in calories and fat than whey or casein protein powders, and they are also high in fiber.

Plan Good Recipes to Use it With 

Protein powder can be used in many different recipes, so it's important to plan ahead and have some good recipes on hand.

Some good recipes that use protein powder include smoothies, pancakes, waffles, oatmeal, muffins, cookies, and bars. You can also add protein powder to soups and stews to increase their protein content.

When using protein powder in recipes, it's important to remember that it can change the texture and taste of the recipe. It's also important to add enough liquid to the recipe, as protein powder can make recipes dry.

Create a Routine

If you want to make the most out of using protein powder, it's important to create a routine. This means taking your protein powder at the same time each day and including it as part of your regular diet and workout routine.

What is equivalent to 1 scoop of protein powder?

A single 30-gram scoop of whey protein powder has only 110 calories. That's the caloric equivalent to 1 ounce of cheddar cheese, 1 pint of strawberries, or one third of a large plain bagel.

Now that you know more about protein and how to measure a scoop of protein powder, let's discuss the best protein supplements to try today: 

1.     Elm & Rye Pre Workout   

Image courtesy Elm & Rye 

These pre-workout supplements are designed to help you achieve your best performance. The combination of caffeine, Beta Alanine, Ashwagandha, B12, Reishi, and CoQ10 gives you more energy and endurance for a longer workout with improved focus - so you can see better results.

You'll have more energy, focus, and endurance when you take our pre-workout. You'll also recover faster from exercises and see better muscle growth. The solution is brimming with scientifically verified ingredients that will help you train harder while achieving your objectives.

2.  Penguin Protein

Made from the best pasture-raised, free-range, and grass-fed cows we can find, our Whey Protein is a full-body restorative blend. It comes in five different flavors: Chocolate, Vanilla, Banana Peanut Butter, Cookies & Cream, and Snickerdoodle. Each serving contains 25 grams of protein, and 10 grams of Collagen. 30 servings per bag, 1040 grams total. Our formula includes a customized mushroom complex, Turmeric, Collagen and Ashwagandha. Formulated with love, by Penguin.

3.  Outwork Nutrition Pre Workout

Image courtesy Outwork Nutrition 

This pre-workout supplement is designed to help improve your performance while working out. The ingredients in this blend include: Caffeine, Beta-Alanine, Creatine Monohydrate, L-Citrulline Malate, and more. These all work together to give you more energy and stamina while you're working out.

You'll have more energy and stamina when you take this pre-workout supplement. The ingredients will also help improve your performance while working out. If you're looking for a pre-workout that will help improve your performance, then look no further than Outwork Nutrition Pre Workout. 

4.  Flume Botanicals Flow Pre Workout

Image courtesy Flume Botanicals 

FLOW is a pre-workout drink mix that does not rely on artificial ingredients to give you energy. Rather, it uses natural sources like electrolytes from coconut water and Himalayan sea salt to support your hydration needs while also providing adaptogens and nootropics for an extra boost.

FLOW is perfect for whenever you're looking to get some extra energy and focus. It's made with sustainably sourced plants from South America and India, so you can feel good knowing that your product isn't harming the environment. FLOW will leave you feeling great, ready to attack, and going strong.

5.  My Protein The Pre Workout

Image courtesy My Protein 

This pre-workout supplement is designed to help improve your performance while working out. The ingredients in this blend include: Caffeine, Beta-Alanine, Creatine Monohydrate, L-Citrulline Malate, and more. These all work together to give you more energy and stamina while you're working out.

You'll have more energy and stamina when you take this pre-workout supplement. The ingredients will also help improve your performance while working out. If you're looking for a pre-workout that will help improve your performance, look no further than My Protein The Pre Workout. 

6.  Alpha Lion Super Human Pre 

Image courtesy Alpha Lion 

Alpha Lion wants you to get the best results possible from their product, so they loaded SuperHuman Pre-Workout with maximum doses of each ingredient. The 5 Pillars of a Perfect Pre Workout are the first pre workout max-dosed in SuperHuman.

This implies you may expect strong energy, complete focus, greater pumps, maximum muscle strength and endurance, and the potential to reach new fitness heights even on days when you're feeling weary or unmotivated.

SuperHuman is a unique pre workout that contains 2 forms of caffeine and L-Theanine. This combination provides long lasting energy and focus without the crash other pre workouts are known for.

7.  373 Lab Pre Workout

Image courtesy 373 Lab 

Get the edge you need to train at your best. Pre-Workout Sour Raspberries contains 150 milligrams of natural caffeine, as well as performance-enhancing components Citrulline Malate, Beta-Alanine, L-Arginine, L-Tyrosine, and L-Theanine in perfect doses.

Instead of struggling with energy levels and intense focus, try Sour Raspberries Pre-Workout. With a flavor that is a combination of sweet and tangy raspberries, you'll appreciate the perfect balance this product offers.

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