A very common question in the bodybuilding and fitness world is how much protein should an individual be taking in. There are many theories about this subject, and research shows that consuming lean proteins can help with weight management and fat loss. Now, keep in mind that each one of you will have different needs. These needs are based on activity level, intensities of those activities and what your goals are. A person who is looking to put on muscle mass should consume at least 1 gram of protein per pound of body weight.
I recommend for muscle gaining goals to take in even more than that, up to 1.5 grams. You should have a diet consisting of lean protein sources. Egg whites, chicken and turkey breast, white fish and canned tuna are all great examples of proteins that can help you gain lean muscle. Do realize though that this is a lot of eating! I suggest using protein supplements as well so you can get the benefits without having to eat constantly. Believe me, if you are a 130 pound woman, 130 – 195 grams of protein is a lot of chicken and fish!!!
A few other reasons why using powdered protein supplements can be even more useful than real food
Asian chicken salad
A lot of people don’t have the time or appetite to eat a nutritious breakfast. By mixing up a shake consisting of whey protein upon waking is a great way to get in your dietary needs and quickly deliver nutrients to your muscles. While we are sleeping, we are in a fasting state and by consuming a fast digesting protein such as whey as soon as you wake up, restores depleted glycogen levels.
Now, that being said, it would make sense then to have a slow digesting protein right before bedtime to keep your muscles nourished as you sleep.
Let’s move on to pre and post workout proteins, whey is also an ideal meal to have an hour before your workout. Immediately after your workout you should also be consuming protein as well. A combination of whey and casein is ideal. Whey, for it’s great anabolic response, and Casein, for it’s slow rate of absorption. Ideally, you want to consume these as soon as possible after a workout. The window is no more than an hour after your workout, but I try to get something in within half an hour post workout.
I know all of this seems confusing, so let’s recap…
1) WHEY
20 – 25 grams upon waking
25 – 30 grams pre workout
25 – 40 grams post workout combined with casein
2) CASEIN
20 – 25 grams before bedtime
12 – 15 grams post workout combined with whey
Keep in mind that you should also be consuming real food protein sources as well. Five ounces of lean chicken, fish etc. is about 20 – 25 grams of protein depending on the food source. You should have a balance of healthy carbs and fats incorporated into your diet as well. Now go on… get eating!!!
I recommend for muscle gaining goals to take in even more than that, up to 1.5 grams. You should have a diet consisting of lean protein sources. Egg whites, chicken and turkey breast, white fish and canned tuna are all great examples of proteins that can help you gain lean muscle. Do realize though that this is a lot of eating! I suggest using protein supplements as well so you can get the benefits without having to eat constantly. Believe me, if you are a 130 pound woman, 130 – 195 grams of protein is a lot of chicken and fish!!!
A few other reasons why using powdered protein supplements can be even more useful than real food
Asian chicken salad
A lot of people don’t have the time or appetite to eat a nutritious breakfast. By mixing up a shake consisting of whey protein upon waking is a great way to get in your dietary needs and quickly deliver nutrients to your muscles. While we are sleeping, we are in a fasting state and by consuming a fast digesting protein such as whey as soon as you wake up, restores depleted glycogen levels.
Now, that being said, it would make sense then to have a slow digesting protein right before bedtime to keep your muscles nourished as you sleep.
Let’s move on to pre and post workout proteins, whey is also an ideal meal to have an hour before your workout. Immediately after your workout you should also be consuming protein as well. A combination of whey and casein is ideal. Whey, for it’s great anabolic response, and Casein, for it’s slow rate of absorption. Ideally, you want to consume these as soon as possible after a workout. The window is no more than an hour after your workout, but I try to get something in within half an hour post workout.
I know all of this seems confusing, so let’s recap…
1) WHEY
20 – 25 grams upon waking
25 – 30 grams pre workout
25 – 40 grams post workout combined with casein
2) CASEIN
20 – 25 grams before bedtime
12 – 15 grams post workout combined with whey
Keep in mind that you should also be consuming real food protein sources as well. Five ounces of lean chicken, fish etc. is about 20 – 25 grams of protein depending on the food source. You should have a balance of healthy carbs and fats incorporated into your diet as well. Now go on… get eating!!!
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