If you’re anything like most people I talk to in the fitness world—clients, gym friends, even my own family—you probably scoop your protein, give it a shake, and move on with your day. But here's the real question: Are you actually using the right serving size of whey protein for your goals?
It’s something I’ve been asked hundreds of times as the founder of K3 Nutriments—and honestly, I used to ask myself the same thing. Over the years, I’ve learned that “one scoop fits all” isn’t always the best rule. Let me explain why.
What Is the Standard Whey Protein Serving Size?
The industry standard for whey protein serving size is one scoop, typically 30 grams of powder, which provides about 25 grams of protein. That’s what we use in our K3 Whey Protein. And for many people, that’s a solid baseline. But there’s more to it than just grams and scoops.
Why One Scoop Might Not Be Enough—or Might Be Too Much
Whey protein is a powerful tool, but it’s most effective when used strategically. If you’re lifting heavy, training intensely, or trying to gain muscle mass, you may actually need more than one scoop per serving. On the flip side, if you’re cutting, have a lower body weight, or already eat a protein-rich diet, you may be overdoing it.
So how do you know what’s right for you?
Think About Your Bodyweight
Most research suggests 0.7 to 1 gram of protein per pound of bodyweight is ideal for muscle maintenance and growth. If you weigh 180 pounds and eat 100 grams of protein from food, you may only need a scoop or two to hit your daily goal.
Consider Your Training Intensity
If you’re strength training 4–5 days per week, you’re breaking down more muscle—and that means more protein needed for recovery. A single scoop may not cut it post-workout.
Be Real With Your Diet
Let’s face it: not every day is grilled chicken and steamed broccoli. On days when you’re low on whole food protein, a second scoop can make the difference between recovery and stagnation.
What I Do—and What I Recommend
Personally, I take one scoop immediately after a workout, and sometimes another scoop before bed if my protein intake was light that day. Our 5lb Whey Protein gives you 70 servings, so you’ve got the flexibility to adjust without burning through your supply in two weeks.
Still Unsure How Long a 5lb Tub Will Last?
I broke it all down in this article:
🔗 Is 5lb Whey Protein Worth It Compared to Chicken or Steak?
And if you're wondering how many actual servings you get per tub:
🔗 How Many Servings in 5lb Whey Protein?
Signs You Might Be Taking Too Much or Too Little
You're Taking Too Much If:
- You’re constantly bloated or gassy after shakes
- Your protein intake exceeds 2g/lb of bodyweight (rarely necessary)
- Your diet already includes a lot of meat, eggs, or dairy
You Might Need More If:
- You’re sore for days after training
- You’re not gaining strength or size despite lifting
- Your protein intake is under 100g/day with no supplementation
So… What's the “Right” Serving Size?
There’s no one-size-fits-all answer. But here’s a good starting point:
- 1 scoop (25g protein): Great for rest days or lighter training
- 1.5–2 scoops (38–50g): Ideal post-heavy workout or during bulking
The key is to stay consistent, track your intake, and let your results (and recovery) guide you.
Final Thoughts from a Formulator Who Actually Uses His Own Products
I created K3 Nutriments because I was tired of shady labels and underdosed formulas. Our whey protein gives you real value: 70 full servings, clean ingredients, and the flexibility to dose it your way—no bloating, no junk.
If you're serious about optimizing your serving size, recovery, and budget, our 5lb whey tub is the best place to start.
👉 Grab Your 5lb Whey Protein Here
Fuel smart. Train smart. Recover smarter.
– Doug Krussel, Founder of K3 Nutriments