How Much Whey Protein Is Too Much If You're Wanting To Build Muscle? Here's What We Know

A plan for building muscle effectively should incorporate both physical exercise and diet. Among the primary dietary considerations for muscle development is how much protein you need to consume, as protein is essential in repairing and strengthening your muscles after your workouts. 

Though you can get protein from many sources, one of the most popular, widely available, and convenient sources is whey protein. Whey comes from dairy products; it's the thin liquid that's created when milk is turned into cheese. You've probably seen whey many times, like when you open a container of yogurt and notice a small amount of liquid at the top. 

The proteins in whey can be isolated and turned into powder form, which can deliver amino acids efficiently into the system. (This is what's really in whey powder.) However, it can be tough to know how much whey to take. That's where it's helpful to get advice from an expert like Dr. Matthew Pikosky, the vice president of nutrition research at the National Dairy Council. In an interview with Health Digest, Dr. Pikosky revealed that the answer isn't as cut and dry as one would think.

In Dr. Pikosky's experience, taking a one-size-fits-all approach by recommending a specific amount of whey protein per person doesn't make sense, because whey consumption depends on multiple factors. "The amount of whey protein one should consume should be personalized and fit within the context of an overall healthy, balanced diet," notes Dr. Pikosky, adding that an individual's total protein intake shouldn't exceed the framework provided by the Acceptable Macronutrient Distribution Range (AMDR). The AMDR for protein in adults falls between 10% and 35% of total calories (via the Office of Disease Prevention and Health Promotion). Dr. Pikosky says that it's important to follow AMDR guidelines to avoid overconsumption of any one food at the expense of another.

As Dr. Pikosky explains, "The foundation of one's diet should be whole foods across a variety of food groups to help ensure overall nutritional needs are met. Whey protein can be used to supplement one's diet, as a way to help meet overall protein nutrition goals." However, he suggests seeking medical counsel if you want to use whey so you can reduce the risk of developing specific nutrient deficiencies: "The adage 'everything in moderation' can be applied here." (Here are some side effects of whey protein you may have never expected.)

When it comes to consuming whey, does it matter when you take it? "Overall, total protein intake is the most important consideration, with timing being of secondary importance," Dr. Pikosky notes. "Research has continued to evolve that has led experts to note that the timing of protein intake in relation to one's workout does not need to be as rigid as once thought."

A 2020 review in the Journal of Nutrition determined that any uptick in protein improved the lean body mass of adults, based on data from 65 studies. The consumption time appeared to have no significance on muscle growth. Meanwhile, a 2017 review in the Journal of the International Society of Sports Nutrition concluded that it was best to distribute protein evenly across meals to achieve optimal exercise outcomes. 

To maximize muscle building and repair, focus on eating proteins with 700 to 3,000 milligrams of leucine, an amino acid. Whey is a rich source of leucine; other leucine-heavy foods are beef and corn. Additionally, whey protein is considered a complete protein, because it contains nine essential amino acids your body can't make. (Read this to know what happens to your body when you start taking whey protein.)