How Much Protein Powder Should You Take Per Day?

If you’re into weightlifting, training regularly, or simply looking to stay on top of your fitness game, chances are you’ve already added protein powder to your routine. But one common question people still ask is: how much protein powder should you take per day?

The answer depends on a few factors like your fitness goals, body weight, diet, and activity level. In this blog, we’ll break down how to work out your ideal protein intake, how much of it can come from supplements, and which products at Nutrition Now are ideal to help you meet your daily needs.

How Much Protein Do You Need Daily?

The general guideline for active adults is to consume:

• 1.6 to 2.2 grams of protein per kilogram of body weight per day.

So, if you weigh 75kg, you’ll need between 120g and 165g of protein daily, depending on your activity level and training intensity.

Can You Get All Your Protein from Powder?

Technically yes, but it’s not recommended. Whole food sources like meat, eggs, beans, dairy, and legumes should make up the bulk of your protein intake. However, protein powders are excellent for filling in the gaps, especially:

• Post-workout, when your body needs fast-absorbing protein

• When you're short on time

• If you struggle to hit your daily targets from food alone

Most people find that 1 to 2 scoops per day (roughly 20–40g of protein) from a high-quality powder is sufficient to support muscle recovery and growth.

Top Protein Powders to Help Hit Your Daily Target

NXT Pure Whey Deluxe 2.1kg
This high-quality whey protein blend provides around 21g of protein per scoop, ideal for post-workout or as a protein-rich snack throughout the day.

Optimum Nutrition Gold Standard 100% Whey 912g
A globally trusted formula with 24g of whey protein per serving, including both isolate and concentrate. It mixes well and comes in a variety of delicious flavours.

NXT Beef Protein Isolate 1.8kg (60 Servings)
For a dairy-free alternative, this beef isolate packs in 27g of protein per serving with zero sugar and minimal fat. It’s ideal for those with lactose intolerance or digestive sensitivities.

New to Protein Powder? Try Before You Buy

If you’re unsure which type of protein works best for you, Nutrition Now offers sample sizes you can try without committing to a full tub.

Per4m Whey Protein Sample Sachet – A great way to test flavour and mixability.

NXT Beef Protein Isolate Samples (Mixed Box of 20) – Try a variety of flavours and see how your body responds to beef protein.

Sampling different options can help you avoid waste and find a product that suits your taste preferences and goals.

When Should You Take Protein Powder?

To maximise muscle repair and recovery, the best times to take protein powder include:

• Post-workout: Within 30–60 minutes after exercise

• Morning: As part of your breakfast or first meal

• Between meals: To support satiety and recovery

• Before bed: If you’re using a slow-digesting protein (like casein)

Remember, consistency matters more than timing—so find a routine that works for you.

Final Thoughts: How Much Protein Powder Per Day Is Enough?

Most active individuals can benefit from 1–2 servings of protein powder per day, depending on their total protein needs. It’s a convenient and efficient way to support muscle growth, recovery, and overall performance—especially when combined with a balanced diet and consistent training.

Explore the full range of protein powders at Nutrition Now, including bestsellers from NXT, Per4m, and Optimum Nutrition. Whether you're new to supplements or looking to upgrade your stack, there’s a product to match every goal and preference.