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Sports supplement powder Calories
High-protein sports supplement powder
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sports supplement powder (30 g) has 121 calories. That works out to 404 calories per 100 g. It contains 13 g of carbs, 13 g of protein, 2.2 g of fat and 0 g of fiber. Its 135 mg of Calcium covers 14% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Sports supplement powder Nutrition Facts
Selected: 1 serving (medium) · 30 g
121
KCAL / 30G
Carbs
13g
· 5% DV
Protein
13g
· 26% DV
Fat
2.2g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 42% · Fat 16%
Sports supplement powder nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 121 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 13 g | 5% |
| Fiber | 0 g | 0% |
| Protein | 13 g | 26% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Sports supplement powder?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 121 kcal |
| 1 tablespoon (shredded) | 10 g | 40 kcal |
| 2 tablespoon (double) | 20 g | 81 kcal |
| 1 ounce (medium) | 28 g | 113 kcal |
| 1 pack (mini) | 30 g | 121 kcal |
| 1 slice (thick) | 35 g | 141 kcal |
| 100 g | 100 g | 404 kcal |
| 1 cup (shredded) | 120 g | 485 kcal |
Calculated from 404 calories per 100 g.
Frequently Asked Questions About Sports supplement powder
What is sports supplement powder made from?
Sports supplement powder can contain protein from sources such as dairy or soy, and may include carbohydrates or other ingredients. Formulas vary by product, so the ingredient list is the best way to identify the specific protein source and additions.
Can you mix sports supplement powder into coffee?
Yes, sports supplement powder can be stirred into coffee. Mix it first with a small amount of cool or warm liquid to make a smooth paste, then add the coffee; very hot liquid can make some powders clump.
Does cooking sports supplement powder destroy its protein?
No, cooking does not make the protein disappear. Heat changes protein structure, but the protein remains; you can add sports supplement powder to foods such as pancakes, though the texture and taste may change.
Can sports supplement powder replace breakfast?
Usually, sports supplement powder alone is not a complete breakfast. It can add protein to a meal, but it does not provide the variety of foods found in a balanced breakfast, such as fruit or whole grains.
Does sports supplement powder help with workout recovery?
It can help provide protein needed for muscle repair after exercise, especially when a meal is not convenient. Recovery also relies on enough food, fluids, and rest, so the powder is a supplement rather than a recovery treatment.
Can you take sports supplement powder on rest days?
Yes, you can use sports supplement powder on rest days if it helps you meet your protein needs. Your muscles also recover between workouts, but an extra serving is not necessary if your usual meals already provide enough protein.
Why does sports supplement powder get clumpy?
Sports supplement powder clumps when moisture gets into the container or the powder is not mixed evenly. Use a dry scoop, seal the package after each use, and shake it with liquid in a shaker or blend it thoroughly.
How long does sports supplement powder last after opening?
Sports supplement powder can generally be used until the package’s stated best-before date if it has been stored properly. Keep it dry and sealed, and discard it if you notice an unusual smell, discoloration, or signs of moisture.
Can sports supplement powder cause bloating or stomach discomfort?
Yes, it can cause bloating or stomach discomfort in some people. Dairy- or soy-based ingredients may be a trigger for people who do not tolerate them well; try a smaller serving and stop if symptoms persist.
Is sports supplement powder safe for people with kidney disease?
People with kidney disease should not start sports supplement powder without medical advice, because their protein needs may be restricted. Ask your doctor or dietitian whether this product and its serving size are appropriate for your condition.
Sports supplement powder Vitamins & Minerals
Vitamins
B2
0.06mg · 5% DV
B12
0.09µg · 4% DV
B6
0.06mg · 4% DV
B5
0.15mg · 3% DV
Minerals
Calcium
135mg · 14% DV
Phosphorus
90mg · 13% DV
Magnesium
24mg · 6% DV
Potassium ⭐
150mg · 4% DV
Sodium
75mg · 3% DV
Sports supplement powder Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sports supplement powder
To burn the 121 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sports supplement powder?
Sports supplement powder is a packaged mix intended to be stirred into a drink or added to foods; its ingredients and balance of protein and carbohydrates vary by product. Around the world, people commonly blend it with water or milk for a convenient drink, or mix it into porridge, yoghurt or a smoothie. Water gives a lighter result, while milk makes it creamier. This powder provides 43.2 g of protein per 100 g and also contains carbohydrates, so it is not simply a protein-only product. A typical serving is about 30 g. If you want a more filling snack, combine a measured portion with oats or fruit, and choose the liquid to suit your taste.
How Nutritious Is Sports supplement powder?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sports supplement powder Processed?
NOVA 4
Ultra-Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sports supplement powder Contain Allergens?
Contains these allergens:
Which Diets Is Sports supplement powder Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sports supplement powder Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.