Beef Protein Isolate

If you’ve ever tried to eat more protein, you’ve probably hit a wall of mixed messages. Some people say you must chug a shake within thirty minutes of your workout, while others insist your body can’t “absorb” more than 20–30 grams of protein at a time. Meanwhile, official guidelines tell you one thing, fitness influencers tell you another, and somewhere in the middle,you just want to know what actually works for your life.  Let’s clear the noise In this guide, we’ll walk through how much protein most people really need, when it makes sense to go above the minimum, and what science says about hot-topic myths like the post-workout “anabolic window” and the 20–30 gram “absorption limit.”   Why protein needs are more personal than you think  Protein is more than a “gym nutrient.” It’s involved in almost everything your body does: building and repairing tissues, making enzymes and hormones, carrying oxygen in your blood, supporting immune defences and helping maintain stable energy and mood.   In Canada, national guidelines set the Recommended Dietary Allowance (RDA) for adults at 0.8 grams of protein per kilogram of body weight per day.That’s the amount designed to prevent outright deficiency – not necessarily the amount that’s optimal for muscle maintenance, healthy aging or athletic goals. Harvard University among other experts, emphasizes that the RDA is a minimum to “keep from getting sick,” not a target everyone should aim exactly for.  Start with the baseline: simple math for everyday adults  As a starting point, health organizations suggest that healthy adults can aim for around 0.8–1.0 g of protein per kilogram of body weight per day.  Here’s how to calculate that:  Take your weight in pounds and divide that number by 2.2 to get kilograms.  Multiply that number by 0.8 for the minimum – and up to 1.0 if you’re a bit more active.  For example:  If you weigh 65 kg (about 143 lb), 0.8 g/kg works out to roughly 52 g of protein per day.⁠  At the upper end of this general range (1.0 g/kg), that same person would aim for about 65 g per day.  For most generally healthy adults who are moderately active, 0.8–1.2 g/kg is a reasonable daily range, with the lower end preventing deficiency and the higher end offering extra support for muscle and metabolic health.⁠  When you may need more protein  Your ideal protein target climbs (or dips) depending on your age, activity level, health status and life stage. Here’s what research suggests for key groups.  1. Active and strength-training adults  If you regularly lift weights, do intense cardio or play demanding sports, your body turns over more protein and needs more to repair and adapt. The International Society of Sports Nutrition recommends that most exercising individuals do best with 1.4–2.0 g/kg per day, spread across the day.  They also note that each meal or snack containing about 0.25 g/kg of high-quality protein (roughly 20–40 g for many adults) is enough to maximize muscle protein synthesis in most situations.  2. Adults over  60  As we age, our muscles become less responsive to smaller doses of protein – a phenomenon sometimes called “anabolic resistance.” Several expert groups now recommend 1.0–1.2 g/kg per day as a minimum for older adults, with higher ranges often suggested for those recovering from illness, injury or trying to preserve muscle during weight loss.  One review proposes that older adults may benefit from at least 1.2 g/kg/day, with an emphasis on leucine-rich proteins (such as dairy, eggs, meat or leucine-fortified plant proteins) to support muscle health.  3. Pregnancy and breastfeeding  Growing and feeding a baby increases protein needs as well. The American Heart Association and other authorities note that pregnant and lactating women require more than the standard RDA, with many guidelines suggesting around 1.1 g/kg/day or at least 60–75 g/day depending on body size.  Because pregnancy and breastfeeding are highly individual, it’s especially important to check your personal target with your health-care provider or a dietitian.  4. When you’re trying to change body composition  Higher protein diets can help reduce hunger, preserve muscle and support fat loss, particularly when combined with resistance training. Reviews suggest that for people actively trying to lose weight while maintaining muscle, intakes up to around 1.6 g/kg/day can be helpful, at least for limited periods, in otherwise healthy adults.  At the same time, new research in older adults suggests that very high long-term intakes (around 1.8 g/kg/day or more in people over fifty-five) may be linked to a higher risk of cardiovascular events, especially when protein comes mostly from animal sources. This doesn’t mean “high protein is dangerous” for everyone, but it is a good reminder not to chase extreme numbers without medical guidance—particularly later in life or if you have heart or kidney issues.  Myth #1: “You have to eat protein within 30–60 minutes after a workout”  You’ve probably heard of the post-workout “anabolic window” – the idea that if you don’t get protein into your system within thirty to sixty minutes, you’ve “wasted” your training session.  The evidence is more relaxed than that.  A major review on nutrient timing found that muscle protein synthesis stays elevated for at least 24 hours after resistance exercise, and that total daily protein intake and distributing protein across meals are far more important than hitting a tiny thirty-minute window.  So yes, it’s smart to anchor a meal or snack with protein after your workout, mostly because it’s convenient. But if your gym session ends, you chat with a friend, shower, commute home and then eat? You’re still in a great position to build and repair muscle, as long as the rest of your day hits your overall protein target.  Myth #2: “You can only absorb 20–30 grams of protein per meal”  This phrase sounds scientific, but it mixes up two different ideas:  How much protein your gut can absorb (spoiler: almost all of what you eat), and  How much protein from a single meal goes specifically toward building new muscle at that moment.  Several studies suggest that muscle protein synthesis (MPS) reaches a near-maximal response when a meal contains roughly 20–35 g of high-quality protein for younger adults, and somewhat more for older adults. For example:  After resistance exercise, 20 g of egg protein was enough to maximize MPS in young men, with extra protein mostly being oxidized for energy rather than further boosting muscle building.  In both young and older adults, a meal providing around 30 g of beef protein significantly increased MPS, and tripling the serving size did not further enhance muscle building, even though the extra protein was still digested.⁠  More recent analyses suggest that the per-meal “sweet spot” is about 0.24 g/kg for younger adults and 0.4 g/kg per meal for older adults.  What does this actually mean?  If you’re 70 kg and in your twenties or thirties, a meal with about 17–25 g of protein hits that MPS “threshold.”  If you’re 70 kg and older, a meal with around 28 g of protein better overcomes anabolic resistance.  Crucially:  Your body still absorbs and uses protein beyond 20–30 g – it simply diverts more of it toward other roles like enzyme production, immune support, energy and storage. So instead of stressing over 29 vs. 31 grams, focus on:  Hitting your total protein target for the day.  Making sure each meal includes a meaningful dose of protein (roughly 20–40 g for most adults).  Adjusting upwards a little if you’re older, very active or recovering from illness.  Where protein powders fit in  Whole foods should always be your foundation. But life is busy, appetites change and some days you just need an easier way to close the gap.  That’s where a well-formulated protein powder can help. For example, many people find it helpful to:  Add a scoop of whey- or plant-based protein to a smoothie when mornings are rushed.  Shake up a quick protein drink after a late workout when a full meal isn’t practical.  Use a collagen-containing blend to support both protein intake and specific goals like skin, hair or joint support, as part of a balanced routine.   Putting it all together  If you remember just a few things from this guide, let it be these:  Most adults should aim for somewhere between 0.8 and around 1.2 g of protein per kilogram of body weight per day, with higher ranges for athletes, older adults and certain life stages.  You don’t have to chug a shake within thirty minutes of your workout. Total daily protein and getting meaningful amounts at each meal matter far more than a tiny “anabolic window.”  You absolutely can digest more than 20–30 g of protein per meal. Muscle building from that specific meal may level off, but the rest still supports other essential functions.  Spreading protein across breakfast, lunch, dinner and snacks is a simple, science-backed way to support strength, metabolism and healthy aging.  From morning jogs to late-night study sessions, your body is working hard for you. Getting enough protein consistently, comfortably and in a way that fits your lifestyle, is one of the clearest ways you can work hard for it in return.  CTA: Find your protein  Sources  American Heart Association. (2024, August 28). Protein: What’s enough? American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health (www.heart.org)  Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition, 10(1), 5. https://doi.org/10.1186/1550-2783-10-5   Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559. https://doi.org/10.1016/j.jamda.2013.05.021  Cheng Huang, Yuan Yu, Weihao Liang, Jiayong Li, Yilong Wang, Fangfei Wei, Tianyu Xu, Yu Ning, Zhe Zhen, Jia Liu, Wengen Zhu, Yugang Dong, Chen Liu, Peisen Huang. (2025). Associations between High Protein Intake and Cardiovascular Diseases by Age Groups: A Cohort Study, The Journal of nutrition, health and aging, 30(1). https://www.sciencedirect.com/science/article/pii/S1279770725002520  Cleveland Clinic. (2024, June 7). How much protein do you need? And how to get it. Cleveland Clinic – Health Essentials. https://health.clevelandclinic.org/how-much-protein-you-need (Cleveland Clinic)  Daniel A Traylor, Stefan H M Gorissen, Stuart M Phillips. (2018). Perspective: Protein Requirements and Optimal Intakes in Aging: Are We Ready to Recommend More Than the Recommended Daily Allowance? Advances in Nutrition, 9(3). https://doi.org/10.1093/advances/nmy003   Dodd, K. (2020, February 14). Nutrition needs for older adults: Protein. Administration for Community Living, U.S. Department of Health and Human Services. https://acl.gov/sites/default/files/nutrition/Nutrition-Needs_Protein_FINAL-2.18.20_508.pdf (ACL Administration for Community Living)  Harvard Health Publishing. (2015, June 18). How much protein do you need every day? Harvard Health Blog. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096 (Harvard Health)  Health Canada. (2025, November 19). Dietary reference intakes tables: Reference values for macronutrients. Government of Canada. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html (Canada)  HealthLink BC. (2025). Protein and your health (HealthLinkBC File #68o). Province of British Columbia. https://www.healthlinkbc.ca/healthlinkbc-files/protein-and-your-health (HealthLink BC)  Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., … Antonio, J. (2017). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8  Kim, I. Y., Park, S., Jang, J., & Wolfe, R. R. (2020). Understanding Muscle Protein Dynamics: Technical Considerations for Advancing Sarcopenia Research. Annals of geriatric medicine and research, 24(3), 157–165. https://doi.org/10.4235/agmr.20.0041  Kim, I.-Y., Schutzler, S., Schrader, A., Spencer, H., Azhar, G., Wolfe, R. R., & Ferrando, A. A. (2015). The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adults. The American Journal of Physiology – Endocrinology and Metabolism, 308(1), E21–E28. https://doi.org/10.1152/ajpendo.00465.2013  Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., Prior, T., Tarnopolsky, M. A., & Phillips, S. M. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American Journal of Clinical Nutrition, 89(1), 161–168. https://doi.org/10.3945/ajcn.2008.26401  Pasiakos, S.M., Cao, J.J., Margolis, L.M., Sauter, E.R., Whigham, L.D., McClung, J.P., Rood, J.C., Carbone, J.W., Combs, G.F., Jr. and Young, A.J. (2013), Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial. The FASEB Journal, 27: 3837-3847. https://doi.org/10.1096/fj.13-230227   Symons, T. B., Sheffield-Moore, M., Wolfe, R. R., & Paddon-Jones, D. (2009). A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. Journal of the American Dietetic Association, 109(9), 1582–1586. https://doi.org/10.1016/j.jada.2009.06.369  Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein requirements and optimal intakes in aging: Are we ready to recommend more than the recommended daily allowance? Advances in Nutrition, 9(3), 171–182. https://doi.org/10.1093/advances/nmy003 (PubMed) 

Protein plays a crucial role in weight loss by boosting metabolism, increasing satiety, and preserving lean muscle mass. Studies show that higher protein intake can enhance fat loss, improve body composition, and support long-term weight management.  How Protein Aids Weight Loss  Boosts Metabolism: Digesting protein burns more calories compared to fats and carbohydrates due to its higher thermic effect.  Increases Fullness: Protein helps regulate hunger hormones, reducing cravings and overall calorie intake.  Preserves Lean Muscle: During weight loss, protein prevents muscle loss, ensuring fat, not muscle, is burned.  Improves Body Composition: Research suggests protein-rich diets lead to greater fat loss while improving cardiovascular health markers like LDL cholesterol and blood pressure.    How Much Protein Do You Need?  Experts recommend consuming 1.2–2.0 grams of protein per kilogram of body weight for optimal weight loss benefits. Sources like lean meats, fish, eggs, dairy, legumes, and protein supplements can help meet daily needs.    Final Thoughts  Incorporating more protein into your diet can accelerate weight loss and support overall health. Food alone may not get you to your daily protein requirement and Organika is here to help with many high protein drinks that can help fill in the nutritional gaps.  Look to our Bone Broth Line that has 15 grams of protein per serving, our Enhanced Collagen Line with 9 grams of protein per serving, and our All Day Protein Hydrator 20 grams of protein per serving! Pairing a protein-rich diet with exercise and balanced nutrition ensures sustainable results.     References https://doi.org/10.51126/revsalus.v6i1.641  https://doi.org/10.1146/annurev-nutr-080508-141056  https://doi.org/10.1080/07315724.2004.10719381 

Collagen 101: What is Collagen Protein?   You’ve probably heard all the buzz surrounding collagen, yet may still be asking yourself: what IS collagen really? You’re not alone, and we’re here to make it easy for you to understand.   Collagen is the most plentiful form of protein in your body, and acts like the “glue” that holds it all together. That’s right, our bodies naturally produce collagen. Collagen contributes to elasticity, strength, and tone throughout the body.   Unfortunately, as we age, our collagen production starts to decline. Collagen production declines even faster due to excess sun exposure, smoking, excess alcohol, and lack of sleep and exercise. But fear not, that’s where collagen supplementation comes to play.   What are the benefits of collagen?  Collagen Protein has many benefits, ranging from supporting your hair, skin and nails, to gut health and bone and joint support.   Hair, Skin and Nail Health:  Collagen helps increase the elasticity and moisture of your skin, while also reducing UVB damage and signs of photoaging. You can forgive yourself for many years of not wearing sunscreen outside.  Bone and Joint Health:  Collagen helps maintain healthy cartilage in the joints, improving function and reducing symptoms of joint pain associated with osteoarthritis.   Gut Health:   Collagen provides your body with the amino acid, L-Glutamine, which is essential in supporting your gut lining.   Collagen Protein vs. Protein Powder: Is there a difference?  Although Collagen Protein and Protein Powder are sometimes used interchangeably, they are different. The main difference involves their amino acid breakdown.   Let’s go back to science class, shall we?   Amino acids are the building blocks of proteins. They are required for many critical roles in your body, such as building proteins, hormone function, and neurotransmitters. Amino acids are categorized between essential and non-essential amino acids. This is where collagen gets involved.  There's a total of 20 amino acids, 9 of which are essential. This means, our bodies cannot produce them on our own and need to be consumed through either diet or supplementation. Some easy ways to consume these 9 essential amino acids through diet include meat, eggs, poultry, edamame, or tofu.   What about collagen?  Collagen protein only contains 8 out of the 9 essential amino acids, considering it to be an “incomplete protein”. Protein Powders are typically formulated with all 9 essential amino acids, considering them to be a “complete protein”.   While our Enhanced Collagen Original only has 8 of the 9 essential amino acids, our Essential Aminos Enhanced Collagen Protein has all 9 essential amino acids, which is a “complete protein”.   Whether you choose to consume Enhanced Collagen Original or Essential Aminos Enhanced Collagen Protein depends on what your goals are. You will still reap the benefits collagen has to offer, but Essential Aminos Enhanced Collagen Protein is particularly beneficial if you are focused on your protein consumption, or the growth of lean muscle mass.   Is collagen right for you?   Whatever your goals are, we have collagen that’s right for you. It’s simple, just choose the one that fits your lifestyle.  If you’re looking to start off with the basics, try our award-winning, Enhanced Collagen Original (psssst, it’s Canada’s #1 selling Collagen Powder).   OR  Are you looking to combine your collagen with other supplements?   Choose from a variety of our multi-benefit blends like Enhanced Collagen Pure Beauty, Enhanced Collagen Bone and Joint, or Metaboost Fat Metabolizing Complex Powder.   Are you pescatarian or vegetarian? We have options for you too.   Do you want to have ALL sources of collagen in one? We have you covered.   Do you want to make taking collagen fun? Choose from a variety of our flavoured options, from lemon to chocolate.   The bottom line – collagen supplementation is particularly beneficial as you age, to support your hair, skin, nails, bones, joints, and gut health. Whatever your goals are, we have a collagen for you.   References  https://www.hsph.harvard.edu/nutritionsource/collagen/#:~:text=Collagen%20is%20the%20most%20abundant,muscles%2C%20tendons%2C%20and%20cartilage.   https://www.healthline.com/nutrition/essential-amino-acids