How much boba tea protein powder should you consume? The short answer - it depends! Protein intake will vary depending on many factors, such as your age, body size, gender, lifestyle, body composition goals, and various physiological states. We can start by defining what exactly we want to achieve. Feel free to read our blog article on How to Set a “SMART” Goal.

For now, we will break down the recommended protein consumption by the following common goals:

• General health
• Fat loss
• Muscle gain (and recovery)
• Fat loss + muscle gain (aka. Body recomposition)

General Health

In general, 0.8-1 gram of protein per pound of body weight is a good place to start. For example, a 150 pound individual can aim to consume 120-150 grams of protein a day. If you do the calculation, you'll probably see that the majority of the population is under-consuming protein for optimal health. 

Each scoop of our protein is around 20-30 grams of protein. Now, we're not saying that you should be consuming multiple servings of protein shakes a day (you could if you wanted to), but protein supplement, as the name implies, works to supplement your normal intake of food. So, those finding difficulty to consume enough protein daily should definitely consider trying our boba protein powders!

Fat Loss

For those in a fat loss state, it is probably beneficial to consume more than 1 gram of protein per pound of body weight (i.e., 1.2-1.4 grams per pound of body weight) to preserve muscle mass and prevent metabolism from slowing down too much during a fat loss state. Some competitors may even consume upwards of 2 grams per pound of body weight, especially when they're very close to competing and their calories are extremely low. 

Muscle Gain (and Recovery)

First of all, how do muscles grow? Muscle mass is built when the net protein balance is positive - meaning that muscle protein synthesis (building) exceeds muscle protein breakdown. In other words, to build muscles, the trainee should ensure that their overall calorie consumption is slightly higher than their calories burned everyday, or at least on the days that they are working out. A minimum of 1-1.2 grams per pound of body weight is recommended.

A very important caveat here is that muscle gain can only occur in combination with exercise (especially resistance exercise - such as weight lifting and body weight exercises). Also, building muscles takes time - so be patient!

Fat Loss + Muscle Gain (Body Recomposition)

Ah - the "noobie gains." Body recomposition is a golden period when it is possible to lose fat and build muscle simultaneously, often when someone is just starting to workout and making dietary changes. The recommended protein intake for someone just starting out is similar to that of general health - around 0.8-1 gram of protein per pound of body weight is a safe place to be. At this stage, any physical stimulus to the body (specifically pertaining to exercise) will very likely send a signal to the body, telling it to build and repair.