SPORT SCIENTIST
Banned
So, the question is how much protein should you be getting to maximize your gains in the gym., and the answer, well a lot!. Endurance athletes require 1.5 kilograms of protein per kilogram of bodyweight. Strong evidence shows that strength/power athletes require 1.76g per kilogram of bodyweight. For a 90kg individual this translates into 158 g of protein per day.
In saying that, many athletes ingest between 2g and 2.5g of protein per kilo of protein body weight, especially when using anabolic steroids (which speed the rate of protein synthesis). Consuming such large amounts of protein is often impractical. Whey protein can provide you with a convenient way to get enough protein in your diet, of which is a superior biological value and contains few “empty” calories derived from fat and carbohydrates. Consuming protein in quantities above the 0.8 g per kilo of bodyweight (recommended dietary value for sedentary people) leads to enhanced muscle growth and repair via an enhancement of the hormonal environment, in addition to improved supply of amino acids (the building blocks of muscle).
It is widely acknowledged that you should aim for 6 + protein containing meals per day. By having a protein shake with a snack, you can turn a crummy low protein meal, into a turbocharged muscle building feast! . When your calorie intake is in excess of maintenance, and your protein intake is high , you provide an anabolic environment for muscle growth to take place. Conversely, by waiting too long to eat between meals, you become anti-catabolic, whereby amino acids are broken down for energy.
So when are the absolute best times to consume protein.? -Well, you will have great success, if you have extra protein upon waking. At this time, your body is in a fasted state, whereby the ingestion of large amounts of protein will be efficiently used by the body. This will change you from an anti-catabolic morning person, into a anabolic behemoth! The ultimate time to have your protein shake, is after training. Vast numbers of studies show that consuming a high quality protein shake after exercise is essential, if you are to benefit from the primed environment that training creates. There is a 30 minute “window of opportunity” post exercise, whereby the consumption of large amounts of high quality protein will be shuttled into the muscles, promoting muscle growth and repair. Consuming protein at this time also enhances muscle glycogen synthesis. This results in quicker recovery between training sessions.
In the absence of protein intake, the rate of muscle breakdown after a workout actually exceeds that of synthesis. This means that you will lose muscle protein if you do not consume protein during recovery! Being low carb and low fat whey protein is also ideal to consume in the evening, when you are less active. Not only will this assist in providing you with masses of muscle building amino acids, but it can prevent excess calories being stored as fat . Excess carbohydrates and fat during periods of inactivity especially that before going bed) will likely be stored as fat. This is unlikely in the case of protein.
-So there you have it, consume more protein, get bigger, simple!
In saying that, many athletes ingest between 2g and 2.5g of protein per kilo of protein body weight, especially when using anabolic steroids (which speed the rate of protein synthesis). Consuming such large amounts of protein is often impractical. Whey protein can provide you with a convenient way to get enough protein in your diet, of which is a superior biological value and contains few “empty” calories derived from fat and carbohydrates. Consuming protein in quantities above the 0.8 g per kilo of bodyweight (recommended dietary value for sedentary people) leads to enhanced muscle growth and repair via an enhancement of the hormonal environment, in addition to improved supply of amino acids (the building blocks of muscle).
It is widely acknowledged that you should aim for 6 + protein containing meals per day. By having a protein shake with a snack, you can turn a crummy low protein meal, into a turbocharged muscle building feast! . When your calorie intake is in excess of maintenance, and your protein intake is high , you provide an anabolic environment for muscle growth to take place. Conversely, by waiting too long to eat between meals, you become anti-catabolic, whereby amino acids are broken down for energy.
So when are the absolute best times to consume protein.? -Well, you will have great success, if you have extra protein upon waking. At this time, your body is in a fasted state, whereby the ingestion of large amounts of protein will be efficiently used by the body. This will change you from an anti-catabolic morning person, into a anabolic behemoth! The ultimate time to have your protein shake, is after training. Vast numbers of studies show that consuming a high quality protein shake after exercise is essential, if you are to benefit from the primed environment that training creates. There is a 30 minute “window of opportunity” post exercise, whereby the consumption of large amounts of high quality protein will be shuttled into the muscles, promoting muscle growth and repair. Consuming protein at this time also enhances muscle glycogen synthesis. This results in quicker recovery between training sessions.
In the absence of protein intake, the rate of muscle breakdown after a workout actually exceeds that of synthesis. This means that you will lose muscle protein if you do not consume protein during recovery! Being low carb and low fat whey protein is also ideal to consume in the evening, when you are less active. Not only will this assist in providing you with masses of muscle building amino acids, but it can prevent excess calories being stored as fat . Excess carbohydrates and fat during periods of inactivity especially that before going bed) will likely be stored as fat. This is unlikely in the case of protein.
-So there you have it, consume more protein, get bigger, simple!
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