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Beef Protein Dosage Guide

Evidence:Moderate
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

1-2 scoops daily (23-27g protein per serving), post-workout or as a meal supplement

Maximum dose: No specific upper limit; align total daily protein with individual needs (0.7-1g per lb body weight for active individuals)

Dosage Recommendations

General recommendation: 1-2 scoops daily (23-27g protein per serving), post-workout or as a meal supplement

Timing: Post-workout within 2 hours for optimal muscle protein synthesis; or any time to supplement dietary protein

Dosage by Condition

Muscle building
1-2 scoops (25-50g protein) post-workoutModerate
Meal replacement
1 scoop with healthy fats and carbsModerate
Daily protein target
1-3 scoops throughout the day to meet protein goalsModerate

Upper limit: No specific upper limit; align total daily protein with individual needs (0.7-1g per lb body weight for active individuals)

Timing & Absorption

Post-workout within 2 hours for optimal muscle protein synthesis; or any time to supplement dietary protein

Can be taken with or without food.

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Full Beef Protein Guide

References

  1. RCTSharp MH, Lowery RP, Shields KA, et al. (2015). The effects of beef protein isolate and whey protein isolate supplementation on lean mass and strength in resistance trained individuals. Journal of the International Society of Sports Nutrition.
  2. Naclerio F, Larumbe-Zabala E (2016). Effects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis. Sports Medicine. DOI PubMed
  3. Meta-analysisValenzuela PL, Mata F, Morales JS, Castillo-García A, et al. (2019). Does Beef Protein Supplementation Improve Body Composition and Exercise Performance? A Systematic Review and Meta-Analysis of Randomized Controlled Trials.. Nutrients. DOI PubMed
  4. Albracht-Schulte K, Islam T, Johnson P, Moustaid-Moussa N (2021). Systematic Review of Beef Protein Effects on Gut Microbiota: Implications for Health.. Advances in nutrition (Bethesda, Md.). DOI PubMed
  5. RCTValenzuela PL, Montalvo Z, Mata F, González M, et al. (2021). Effects of Beef Protein Supplementation in Male Elite Triathletes: A Randomized, Controlled, Double-Blind, Cross-Over Study.. Journal of the American College of Nutrition. DOI PubMed
  6. Naclerio F, Larumbe-Zabala E, Seijo M, Ashrafi N, et al. (2019). Effects of Protein Versus Carbohydrate Supplementation on Markers of Immune Response in Master Triathletes: A Randomized Controlled Trial.. Journal of the American College of Nutrition. DOI PubMed
  7. Naclerio F, Larumbe-Zabala E, Ashrafi N, Seijo M, et al. (2017). Effects of protein-carbohydrate supplementation on immunity and resistance training outcomes: a double-blind, randomized, controlled clinical trial.. European journal of applied physiology. DOI PubMed
Show 3 more references
  1. RCTNaclerio F, Seijo M, Larumbe-Zabala E, Ashrafi N, et al. (2017). Effects of Supplementation with Beef or Whey Protein Versus Carbohydrate in Master Triathletes.. Journal of the American College of Nutrition. DOI PubMed
  2. RCTNaclerio F, Seijo M, Larumbe-Zabala E, Earnest CP (2017). Carbohydrates Alone or Mixing With Beef or Whey Protein Promote Similar Training Outcomes in Resistance Training Males: A Double-Blind, Randomized Controlled Clinical Trial.. International journal of sport nutrition and exercise metabolism. DOI PubMed
  3. Blanton C (2013). Improvements in iron status and cognitive function in young women consuming beef or non-beef lunches.. Nutrients. DOI PubMed