If you're a bodybuilding or fitness enthusiast, you know how essential whey protein is to optimizing your results. But to get the most out of it, it's crucial to get the right amount of powder and water. In this article, we'll guide you through finding the ideal dosage, giving you recommendations and practical tips.

What is the ideal dose of whey?

The standard dose

Most nutrition experts recommend a standard dose of 30 grams of whey per serving. This is usually about one level scoop if you use a measuring spoon. With Nutriton Whey Squad , this amount provides you with 25g of protein, which is enough to provide you with the amino acids needed for muscle recovery and growth.

Adapt according to your goals

• Mass Gain : If you're looking to increase your muscle mass, you may want to consider consuming up to 40 grams of whey per serving. This provides extra protein to support your muscle growth.

• Weight Loss : If your goal is to lose weight, stick to the standard 30-gram dose. Combine your whey with a balanced diet to maximize your results.

How much water do you need for a shaker?

Find the right consistency

For a standard 30g serving of whey, it is recommended to mix with 200ml of water. This will give you a pleasant texture, neither too thick nor too runny.

Quantity of powder	Amount of liquid
20g	150ml
25g	175ml
30g	200ml
35g	225ml
40g	250ml
45g	275ml
50g	300ml

There's no point in overloading the dose, not only is the amount of protein too high and the body can't absorb it all, but you also risk having digestive problems.

Adjust according to your preferences

If you prefer a shake with a thicker texture, reduce the amount of water slightly (e.g. 175ml for 30g of whey). For a thinner shake, add a little more water (e.g. 225ml for 30g of whey).

Tip: If you find whey difficult to digest, try diluting your shake more to make it easier to digest.

How to find the perfect whey/water dosage?

To find what's right for you, it's essential to do some personal testing. Start with the standard dose and gradually adjust based on how you feel and your results.

Example : For one week, try 25 grams of whey with 175 ml of water. The following week, try 30 grams of whey with 200 ml of water and observe the differences.

By experimenting, you'll find your preferred texture and taste. Depending on your goals and needs, you can also adjust the amount of whey. Increase if you feel you need more protein, reduce if you're trying to limit your calorie intake.

Can you mix whey with milk?

Yes, this is not a problem, as long as you digest milk well. Also, if you use milk, it will completely change the taste and texture of your shake, as well as its calorie and nutritional content, which will be much higher. It all depends on your goals (mass gain, maintenance, cutting, etc.).

Note that you can mix your whey with cow's milk, but also almond milk, soy milk or another plant-based milk.

Can you use hot water or hot milk to mix whey?

No. Whey is diluted in cold or room temperature liquid. Avoid using hot water and, above all, do not boil your whey. In addition to denaturing the proteins, this can slow down its absorption, which could affect the timing of its consumption.

If your whey forms lumps and foams when you mix it with cold or room temperature water, it's either because the whey you're using isn't good quality, or you're not preparing your shaker properly.

How to prepare your whey shake?

Now that you know how much you need, it's important to know how to prepare your shaker. To avoid lumps in your whey shaker, follow these steps, just like you would a recipe:

1. Fill your shaker with (cold) water with the desired amount of liquid
2. Sprinkle the whey protein dose over the water.
3. Close the shaker and shake vigorously for at least 20 seconds.

To get the best results, you can use a Squad Nutrition shaker, designed to minimize lumps and foam.

Reminder : Do not prepare your whey shake in advance (unless you can keep it in the refrigerator). Once your whey shake is prepared, consume it immediately. Remember, whey is a dairy product that doesn't stay stable for very long at room temperature. If you prepare it in advance, the mixture may curdle and smell cheesy.

Customize your shaker to optimize your results

In short, there's no one-size-fits-all recipe for the best whey/water ratio. It all depends on your goals, preferences, and tolerance. Don't hesitate to experiment to find what works best for you. A well-balanced shake can make all the difference in achieving your fitness goals! Try our tips and share your experiences with us!