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Although the most traditional way to use protein powder supplements for muscle gain and weight loss is after a training session, you can also drink a protein supplement before a training sessionto help you break down the tough food into easy-to-digest proteins. 1. 1 gram protein This is the amount of protein that you should consume when you workout. There is a very definite difference between a 1 gram and a 2.5 gram dose. The 1 gram provides more than half of the daily intake of protein for an average person and in most cases will contain 80% protein. 1 gram of protein contains approximately 20% protein; it is commonly defined as the amount of protein that you would eat in 20g of pure protein (such as a 100g serving of egg whites) at a meal. The 2.5 gram dose is equivalent to only 60g protein at a meal, and even these high doses are only recommended for those who are consuming protein powders. When it comes to consuming protein before and during resistance training, this is one of the best ways to maximize the effect of protein powder. Since protein is highly protein dense and can help you maintain muscle quality throughout your workout, it is not difficult to consume a dose of 1 gram before training – and this is where the protein powder benefits come in. The fact is that even a low-dose dose of protein before your workout is going to build up an amino acid pool within your blood and muscle. Because of this absorption, even a small amount of protein before training will help to increase your workout capacity and build muscle. By consuming a protein powder, you can actually benefit from not having to stop your workout entirely to eat the protein powder before. 2. 2 grams of protein The recommended daily protein dose is generally 2 grams per day. 2 grams is a bit higher than 1 gram and even more protein than the 2.5 gram dose recommended above. While there is a very clear difference between a 2 gram and 2.5 gram dose, there is no need to worry about this if you are just looking to consume protein before your workout and will only be eating a small amount. 2 grams of protein has a daily intake of 8 g for a 180 lb person, and a typical breakfast for the average adult is about 3 grams of carbs and 200g protein. What is Protein Powder? When it comes to supplementing with protein powder, you are in the best position to make the most of either the 1 gram or 2.5 gram of protein recommendations. It's important to note that even if you Similar articles: