How much protein? And any other tips...

  • Posted by a hidden member.
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    Mar 03, 2011 2:35 AM GMT
    Have a general question about protein before and after a workout.

    I have recently started working out - trimming down and wanting to gain muscle. A friend in great shape told me I was ahead of the game by gaining a little bit of winter weight... I am 6'4, 210lbs - and not quite as toned as i would like to be. Right now my workout consists of at least an hour of cardio and an hour of strength building 4-5 nights a week. Right now I am doing mostly machines, and dabbing a little into lighter free weights until I can build my endurance for heavier and tougher workouts.

    I never really thought about it before, but how much protein do I need to be ingesting? And should it be before and after? Or just after?

    Also any other tips on how to build muscle would be greatly appreciated.
  • full_m0nty16

    Posts: 11

    Mar 03, 2011 11:29 PM GMT
    Very good question, Tallnashguy. The average sedentary person needs about 0.8 grams of protein per kilogram of bodyweight, (bodyweight in lbs/2.2 will give you bw in kg). On the other end of the spectrum, competitive bodybuilders, hardcore power athletes need about 1.6-1.8 grams per kg of BW. I would guess you'd be somewhere around 1.0-1.2 grams per kg BW.

    As for when to eat it, have a balanced meal maybe an hour before your workout. Something a little heavier in carbs than in protein or fat. Then within an hour post workout, ideally within 30 min, have a snack that's a little more protein, but still with some good carbs. PB sandwich on whole wheat bread and some chocolate milk is just about perfect.

    Hope that helps.
  • full_m0nty16

    Posts: 11

    Mar 03, 2011 11:33 PM GMT
    P.S.- If you're looking to add some size (hypertrophy) do 3-6 sets of a weight you can lift 8-10 times. Then only rest about 30sec-1min between sets.
  • Posted by a hidden member.
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    Mar 03, 2011 11:42 PM GMT
    Consuming a lot of protein before a workout won't do much. You need to eat something balanced, that is higher in carbs/ calories. This will give you energy for your workout. Take your protein shake within about 30 minutes after workout, as that's when your body most readily breaks it down and absorbs it. Also, your body doesn't use more than about 25/ 30 grams of protein at a time, so taking a shake stacked with 50 grams won't do much. Excess is not stored in any way.