Proper protein timing is an important part of your health and fitness regime. If you fail to consume enough protein at the right times throughout the day then you may make smaller performance gains than expected. Also you risk over training as you may not be giving your body the fuel to repair, rebuild and replenish muscles after exercise.
Does protein build muscle? Yes, protein is essential for muscle growth and repair. Although fat and carbohydrates are also required for muscle function, it is the protein that builds muscle tissue. However, protein is not stored effectively in the human body, so if it is not used it is expelled as waste relatively quickly. This is why regular protein intake is required.
How Much Protein To Build Muscle?
How much protein your body needs, and how much to build muscle, are two different things. The amount of protein you need to consume is something that is often debated in bodybuilding and athletics forums. Some people calculate the daily protein requirements based on your lean body weight, others on your total body weight. Some just suggest a very high amount, taking the approach that if your body does not use it, it will expel it anyway.
Protein Calculator For Muscle Gain
The protein equation:
- Daily Protein Requirement = Lean Mass Weight x 2.75 / 1000
Lean mass is your total weight in kg minus your body fat.
To estimate your body fat use this equation:
- For men, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 16.2
- For women, Body Fat% = (1.20 x BMI) + (0.23 x Age) – 5.4
So, lets assume that you are overweight but wanting to build muscle and get fit. You need to determine how much protein you need so that you can cut your calories and reduce carbohydrate intake as much as possible without impairing muscle growth.
Example male: 35 years old, weighs 95kg, 175cm tall. Calculation is broken down into parts to make it easier to follow:
Body fat % = (1.20 x 31) + (0.23 x 35) – 16.2
= 37.2 + 8.05 – 16.2
= 29.05% body fat
So the daily protein requirement is:
(95 – (0.2905 x 95)) x 2.75
= (95 – 27.5975) x 2.75
= 185.35
So this adult male would need to consume 185 grams of protein per day as part of their muscle-building diet. This protein can come from any source, so long as it is available when needed.
An alternative protein equation
Of course, you may not wish to do the above calculation. One popular way of calculating protein intake is to use this equation:
- Daily protein requirement (g) = Your body weight in pounds.
So in the above example, the 95kg male weighs about 209 pounds, so the daily requirement would be 209 grams. This actually gives them more protein per day. As this equation does not take into account body fat it may result in more protein than is required being eaten.
A more sensible equation using the metric system would be:
- Daily protein requirement (g) = Weight in kg x 2
So the example male would aim to eat 190g of protein per day, which is very close to the amount calculated using the estimated body fat figures.
Some bodybuilding coaches recommend doubling this figure. However, too much protein will lead to increased body fat if you do not burn the excess calories off that come with the additional protein.
The Best Time To Eat Protein For Max Muscle Growth
You need to eat protein before or after workout to build muscle. Protein timing is as much an art as a science. However, the key rules are:
- Start the day with protein. Your body is in a catabolic state when you wake up and therefore you are at risk of breaking down muscle tissue for energy. So a quick protein boost helps you to change your metabolism to burn fat instead. Whey protein is best in the morning.
- Eat more protein as snacks in between your meals. Casein protein is a good choice throughout the day because it is a slow release protein which means protein will remain in your blood longer to keep replenishing muscle supplies.
- Protein after your workout. Most people are in agreement that this is the most important time to consume protein. Research has shown that protein should be consumed within 30 minutes of exercise for maximum benefit. The best way to take this protein is as a shake. Whey protein is an excellent choice. There are also some benefits of whey protein before bed, although many take a slower release casein protein before bed.
- More protein before bed. As you will ideally be sleeping for at least 8 hours to give your body every chance to recover and rebuild, you need to stock up on protein before you sleep. A late night shake is a good idea here.
Best Time To Drink Protein?
The best time for whey protein is really before your workout. Whey protein breaks down quickly (digested) so sends protein to your muscles within 30-60 minutes – so drinking whey 30 minutes before a workout is ideal. Some people take half a whey protein shake half an hour before their workout, and the other half afterwards – this guarantees maximum protein for rebuild.
The best time for casein is either after your workout or before yo go to bed. Casein is the
best night protein because it breaks down slower so the protein is transported to your muscles over an 8 hour period while you sleep.
Weight training without eating – how important is protein?
While eating plenty of protein at the right time will help to maximise your gains, you can still build strong, lean muscle when on a normal diet. People were getting fit and lean years before sports nutrition was understood.
Rebuild protein is vital when training hard though, so you cannot expect to win bodybuilding contests or athletics competitions if you do not concentrate on your diet too, but you can certainly get in great shape. Many people get fit big though weight training and a relatively normal diet.
Best Sources Of Dietary Protein
Ideally you should get as much of your protein as possible from healthy dietary sources. One of the pitfalls of attempting to get all your protein from your usual diet is that you start to consume food that is also high in saturated fat and salt. Processed and fried meats should be avoided, so do not eat more hot dogs and salami to get that protein. Here we list some good protein sources:
Whey and Casein protein Supplements
There are many protein shakes on the market, read the reviews to chose one and then read the labels on each to learn how to use them properly.
Really the key is to eat well-balanced micro-meals throughout the day. Do not neglect your carbohydrates and fats while in the search for more protein, as these are both essential for healthy growth too. Muscles use glycogen for fuel, and the only source of this is from carbohydrate. However, to maintain a healthy diet consume low GI carbohydrates. Fresh salads with your protein choice are an excellent way to eat a balanced diet.
Possibly the most important thing to remember is to test and analyse results. If you start putting on too much weight or you hit a plateau with your training, then look at your diet again to check that you are not eating too much of the wrong type of food.
Are Protein Supplements Safe and Healthy?
Whether or not too much protein is harmful is also often debated. Many people speculate that it leads to kidney problems, whereas many bodybuilding coaches say that they have never seen or heard of such problems. Some dietitians do believe that many bodybuilders and athletes consume far more protein than they really need and do put themselves at greater risk of heart disease in later life.
Some people believe that increasing protein consumption is not without health risks. While many bodybuilders and nutritionists believe that increasing protein consumption is risk free, leading dieticians have stated that there is a link between excess protein intake and chronic illness. What are the health risks associated with excess protein intake?
The British Dietetic Association (BDA) stated in September 2012 that increasing protein intake can lead to short term problems such as nausea and longer term, and more serious conditions, such as kidney and liver damage (Reported on BBC Newsbeat). However, the BBC have not actually referenced the research so we cannot delve deeper into this new statement from the BDA, and there is nothing currently (Sept. 2012) on the BDA website concerning this stance.
Protein supplement manufacturers have responded to this health warning by stating that on average there is only one case per year. The improvements in fitness and internal health that result from improved fitness far outweigh the risks associated with taking extra protein to build more muscle.
The British Department of Health suggests that you do not exceed double the recommended daily intake of protein, which is 55.5 g for men and 45 g for women. So, men should not consume more than 111 grams per day, and women should limit themselves to 90 grams per day. This is around half of the recommendations above for calculating protein intake.
This is still a hotly debated topic. Athletes and bodybuilders are demanding proof that protein is bad – empirical evidence, cohort studies etc. At the moment the research has only shown that protein is not dangerous to health.
One of the most recently published books on this topic, Dietary Protein and Resistance Exercise, also concluded that there was no obvious health risk for strength athletes on high protein diets. The editor of the book, Lonnie M Lowery, also published in 2009 a paper on dietary protein safety and concluded that;
Various researchers have observed the disconnectedness between scientific evidence and public education regarding protein. The lack of population-specific data on athletes and the equivocal nature of existing data on non-athletes (e.g. elderly and even chronic kidney disease patients, beyond the scope of this review) bring into question why there is a “widely held belief that increased protein intake results in calcium wasting” or why “Media releases often conclude that “too much protein stresses the kidney”. Lonnie M Lowery and Lorena Devia, 2009.
The Science of Protein and Muscle Development
This paper discusses protein synthesis, muscle protein breakdown and how diet helps to maintain a balance. It explains the importance of carbohydrates in reducing the breakdown of muscle protein post workout.
- “Exercise, protein metabolism, and muscle growth” by Tipton KD, Wolfe RR. Int J Sport Nutr Exerc Metab. 2001 Mar;11(1):109-32.
- “Ingestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise” by Tipton, Kevin D.; Elliott, Tabatha A.; Cree, Melanie G.; Wolf, Steven E.; Sanford, Arthur P.; Wolfe, Robert R. Medicine & Science in Sports & Exercise: December 2004 – Volume 36 – Issue 12 – pp 2073-2081
This research specifically looked at the timing of protein supplementation and found that in elderly men it is better to take a protein supplement soon after exercise.
- “Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans” by B Esmarck, J L Andersen*, S Olsen, E A Richter, M Mizuno and M Kjær. The Journal of Physiology, August 15, 2001, 535, 301-311.
A booklet that looks specifically at the role of protein and resistance exercise, and includes reviews of past research into the possible health risks.
- “Dietary Protein and Resistance Exercise” by Lonnie Michael Lowery, Jose Antonio. Publication Date: April 25, 2012 | ISBN-10: 1439844569.
The paper by Lonnie M Lowery and Lorena Devia which examines the relationship of protein and health, and mentions how the media continues to claim that increased protein causes kidney problems even though there is no scientific evidence to support this.
- “Dietary protein safety and resistance exercise: what do we really know?” by Lonnie M Lowery and Lorena Devia. Journal of the International Society of Sports Nutrition. 2009; 6: 3. Article printed in full: www.ncbi.nlm.nih.gov/pmc/articles/PMC2631482/
New research that has been carried out by health scientists at the McMaster University in Canada and the University of Nottingham in England has shown that when whey protein is taken 24 hours after weight training there is an increase in muscle growth.
Often athletes and bodybuilders consume whey protein on the days that they lift and also immediately after exercise, previous recommendations were to consume whey within 30 minutes of exercise.
New research that examined 3 lifting methods: low weight to failure, heavy weight to failure and low weight with reduce reps. 15 grams of whey protein was then consumed 24 hours after weight training exercise.
For each type of lifting muscle building increased after eating whey.
Amino Acids Used More Effectively 24 Hours After Lifting
The research showed that the body can utilise amino acids more effectively 24 hours after exercise. It is not clear at the moment why this is the case, however, it is recommended that you now take your whey shakes on your rest days too.
This is good news for those people that forget to take a whey protein shake after they have finished their weight training session. If you are training 3 days a week then a daily whey supplement would seem to be better than just taking it after exercise.
Reference
The research is published in the April 2011 edition of The Journal of Nutrition.
I’m 25 and 6ft and 83 kg. im jus looking for cuts and nice muscles body but not a body builder’s body. and i got little belly which I want to lose them badly can u suggest any good exercise??? and my gym instructor told me take light weights and do more reps to get cuts on your body ..
if you have seen movie name Undisputed 2 the Russian guy name Boyka he got amazing cuts but not a mass body something like dat . I started 2 months back and started treadmill I reduced 5 kg from 87 to 82. I want to lose more fat and get cuts. now using whey protein and light weight exercise. pls advice to get good cuts and sexy body.
regards
Sheron
Hi Sheron, I had to look up Undisputed 2, but I found this video, “Becoming Boyka”. It shows Scott Adkins performing many boxing training drills to build real functional strength. I have done martial arts for many years, and I really suggest that if you want to look like a fight you need to train like one. Kickboxing is a good choice. Take a look at our Boxing Workout and also the Bruce Lee training articles.
https://www.youtube.com/watch?v=MWu_LXME510&ucbcb=1
thanx for the advice but as i told u .. taking light weight and more sets and reps will help me to get cuts ??. coz im not lookin for a builders body just fit and nice physique. not broad chest loads of mass naa nothing like dat ..
at same time im have proteins just 1ce in a day after work out.
Yes, that should work. The key is lot so reps to mimic the type of training martial artists do (many punches, kicks etc). If you are not lifting heavy weights you will not bulk up.
are all protein shake brands good, or should i be careful on which one i take?
They are really all OK. The main difference between brands is the balance of protein and sugar. Generally the cheaper brands are more like “weight gainers” which provide a combination of protein and carbohydrates / sugars. For those who are cutting then they go for isolates which remove much of the sugar and are more pure protein. These tend to cost more. Some have additional BCAA in them too which increases the costs. There are some expensive brands which do have a very good reputation. Really it is a matter of seeing what works best for you though and also ensuring that your diet is spot on too, as no amount of supplement can replace a poor diet.
i am having gold standard WHEY. is that a good 1?? i skip my break fast and have 1 scoop in the morning and 1 after work out.
The brand has had good reviews. What are your goals at the moment? Are you looking to lose fat and gain muscle, or just gain muscle? What exercise / workouts are you doing? Skipping breakfast is probably not the best idea either way, you need some carbohydrates to provide fuel (glycogen) without which the body will breakdown the most readily available tissue for sugar, which is muscle tissue. Athletes take in carbs after training to prevent muscle wastage, protein alone will not do that.
my goals the the moment to loose all the weight fast and just gain muscle. a lean body with muscles and cuts . check this person out “scottherman” https://www.youtube.com/watch?v=LX8gbhth-rk&ucbcb=1 dats a nice body. I workout for 2 hour 5 days a week. i start with treadmill to loose fat. I burn 2000 calories den I start working out for 2 body parts in a day lets say chest and triceps, wings and biceps shoulder and few games for belly and love handles.
I don’t use that heavy weight 10 to 15 kg max and 3 sets 18 15 12 reps or 15 12 10 reps.
i have just started body weight exercises first thing in the morning and am eating about 1 hour before hand,a glass of milk, some yogurt, 1 slice of brown bread with peanut butter and about 30 minutes after i have a bole of porridge,1 slice of brown bread with peanut butter glass of milk ,apple,orange, would this be a good diet and timing, thank you for your time
Sounds like that will help you lose weight and build muscle OK. Give it 2-3 months, keep working harder.
Hi John, it sounds OK.
Hi , just want to ask that..I want to gain muscles and weight. My weight is 70kgs and height is 5’10. Should i Use whey protein to get bulk???
Hi Vibs, if you are following a good weight lifting program and eating a well balanced diet with rich protein sources and healthy carbohydrates and healthy fats, and you are not gaining muscle at the rate that you think you should be, then try whey protein. Remember, it is not a substitute for a healthy diet and weight lifting!
Hey I just have a question I’m a 16 year old male 5’9 looking to gain more muscle I’m drinking protien mutant mass before & after my workouts I’m just wondering what you would recommoend for muscle growth & I have another question is it okay to drink your protein shake right after your workout or should you wait 30 mins or so thanks ! :)
Hi Pete, straight after is a good time, or as soon after as you can stomach a protein shake. Just make sure the rest of your diet is good.
wow this is a great blog! i love your theme, did you have to pay for it? or was it free?
Thanks Steve. It is a slight modification on a free theme, mostly CSS changes, some page changes, custom categories and homepage, a few clever modules etc. All put together built in house.
Very informative site….i am learning a lot here.
I am 40 years old. I used to have a workout plan but I stopped for several years. Now, I have been working out again for one month already to have a toned body, have defined muscles and lose lower stomach fat which I have unfortunately. I am 5’6, 145 lbs with a body fat of 20%. Should I aim to lower this down as I thought this causes my lower stomach fat.
I have a weigh in every week and on my second week, I gained 3 lbs of fat and lost 2 lbs of muscles. The next week, I lost 3 lbs of fat and gained 2 lbs of muscles. And just last week, I lost 1 lb of fat and also lost 1 lb of muscle as well. I don’t know what’s wrong with my program as I only spend one hour each time on the gym 3 times a week. I just bought a whey protein which I drink after workout and I also limit my calorie intake to 1600 cal a day…
Thank you very much…
Hi Regie, what exercise are you doing? Does the 1600 Calories include the energy in the whey protein drink?
Thanks for the reply. the 1600 calorie does not include the whey protein drink. i also space my food intake every 3 hours. Is it possible that i also take whey drink on non-workout days every morning when i wake up?
As for my program, I do chest and biceps with abs on tues, back and triceps with abs on fri, and shoulders and legs with abs on sun. i have 2 to three exercises for each body part with 3 sets of 12, 10 and 8 reps. but i start each body part with a lighter load of 15 reps. each session also lasts only one hour maximum. i also do treadmill for 10 minutes before each workout and some minutes stretching after.
Thanks again.
Regie, if you have chosen 1600 Calories as it is for optimum fat loss remember to also count the calories in the protein supplement – especially on the days you are not working out. To lose fat quicker you could start doing longer cardio sessions in the morning, say 30-45 minutes, and then leave your weight training until after lunch / evening. Although if time is an issue this may not be possible.
I’m Nowshad. Age-24. Weight- 65, Height- 5’5. I’m going to the gym for the last six months. But not regularly. 4 times a week.I’m not happy with my muscle and also abs. I want a good body shape and also good muscle. Now I want to take protein. Which one is best for me .?? Can u please recommend..?? Is there any possibility of getting fat by taking protein..?? Is it harmful..>?? Your response means a lot for me sir……
Hi Nowshad.
First, if muscle growth is your goal, you need to ensure that you are following a solid weight training plan. You need to be prepared to consistently increase the resistance / weight. Are you lifting heavier weights than you were 6 months ago?
As for protein – first, how is your diet? Diet comes first, it is much better to make sure that you are eating a really good diet with plenty of lean protein and healthy fruits and vegetables first. Supplement after you have sorted the diet out.
Yes, you can get fat by taking too much protein. Protein is used for energy as well as broken down for the amino-acids which build muscle tissue. If you take a protein supplement you need to be careful not to consume too many calories each day. It is not possible to give you any rules to follow though, you just have to keep a log of everything you eat, all the supplements you take and the exercises that you do. Then adjust as required. If you start putting on too much fat you need to reduce calories or increase cardio to compensate.
Thank u sir, for your quick response……
Yes … muscle growth is my dream with a good looking abs also. can u give me a routine so that i can start again. yes i’m lifting a little bit heavy thean months ago. what i consume as my diet plan. it’s mentionable that i’m from Bangladesh. I do not take any type of supplement yet. so…plz sir…give me a direction so that i could have a good fitness as well as good body. i’m doing bench press, dumble fly, butterfly for my chest. chin up…push ups also. let pull down, some workout for back and triceps and also for bi-ceps. do i need to take protein…?? If yes, which one u recommend and how much i have to consume and when….??? trainer suggest me 100 percent whey protein. but is it safe at this stage of my body. how much i have to consume this….???
it’s pleasure to talk with u…..
Whey protein is safe so long as you do not take too much (like most things really). If you have a trainer already then just keep talking to him to make sure your weight training program is on track and that you are focussing on the right areas. Healthy food really does come first though.
Hi my name is Connor, I am 15 and weigh 135 pounds, 5’9. I just bought some Gold Standard Whey Protein and would like to know how much should i take before and after my workout. ALso, I heard that your muscles start breaking down during your workout. So, i was wondering if i bout some amino acids to take during my workout, with the protein. Would that work? Another thing, is if i want to bulk up, instead of buying a weight gainer can i just add more carbs to the whey protein? Thanks i love looking into these things and knowing that i am doing exactly the right thing for my body.
I would also like suggestions to what other supplements to use for fat loss at the end of my bulking phase. Sorry one more thing, and if you kno about the safest creatine.
Hi Sir, I just want to ask if it is safe to take creatine (weider) 30mins before workout then, another creatine after workout with a glass of whey protein? My goal is to have a toned body. I typically start a day with a 8km run 5:00 in the morning then after work, go straight to gym 7 – 8:30 in the evening. I work out only 3days a week (mon,tues,thurs). I run 8km every wed,fri,sat and sun. At the moment I am not taking any supplements. I’m also eating healthy food. Is it safe to take creatine and whey protein at the same time? Will this supplement help me to increase my energy especially in my running? Is my running schedule affects my goal of having toned body? Because I was told that running will deplete your upper body muscle. I would greatly appreciate your thoughts and comments. Thank you.
Hi Connor, you do not need to take anything during your workout, best wait until afterwards. It is really important to make sure that your diet is healthy and well balanced with a rich variety of fruits, vegetables, pulses and nuts to get healthy carbs. Also eat more health proteins, such as eggs, chicken, fish. Take your protein shake after your workout, ideally within 30 minutes. You can add more carbs to the protein, but most protein drinks have some carbs already and a diet rich in carbs is better.
For now I would suggest focusing on fitness to help burn fat as this is the most effective method. Many bodybuilders do 30-45 minutes of cardio every morning to aid fat burning. As for creatine I really do not know which is the safest. I would suggest that all the major brands are safe. My suggestion would be take a little at first and see how you get on. I took some once and it went straight through me. I felt completely fine, but for some reason it had that effect on me. So test one and see how you get on. Creatine is just more amino acids to help fuel muscle contraction, so until you are working to a high intensity maybe not required. You could see how you get on without it and if you hit a wall later on then look at diet, workout routine and supplements again.
Hi Wilson, for running you need to ensure that your glycogen stores are full. Creatine will help as it boosts ATP for short intensive bursts of exercise. For endurance the energy is from glycogen, oxygen and fat, so creatine is not actually required. It is safe to take them at the same time, but I would suggest creatine before weight training and whey protein afterwards, and rely on a healthy and balanced diet to provide required energy for running.
I have been training at the gym at least 3 times a week for 1-2 hours a time. I am having a protein shake 46grams of protein shake before the gym and one later in the evening I also have 15grams of creatine a day and have not yet really noticed alot of difference in the past month. My weight is 10stone and im 28. My appetite is quite poor at times but I am trying to have atleast one main meal a day. Do you have any advice? thanks Lee
Generally it is better to have the protein straight after the workout. You have to force yourself to eat more (and healthy foods) with bodybuidling, so just keep working hard in the gym and make those meals and eat them.
Usually I take whey protein 30 minutes , I lift weights for about 40 minutes then I do 30 minutes of Cardio. Whats the best time to take my post workout whey protein, after lifting weights (before Cardio) or after doing my cardio?
At the end of the workout, after the cardio.
I heard a lot of people say that timing isn’t important . for example you said you have to take a protein shake after 30 minutes of working out. So are their claims true? you have only consider your macros AND NOT BEING precise about timing like you suggest.
I want also ask about Glutamine ( I know this is not the main subject here but I trust your knowledge so I have no choice except asking you) A lot of people say that Glutamine is useless I want you to advice me about that. Thanks in advance
After exercising the body naturally increases the uptake of nutrients. There is a 2 hour window in which more nutrients are taken up. Admittedly this is mostly to replenish glycogen stored (from carbohydrates) but if you do not take any nutrition after a workout there is the real risk that your body will break down muscle tissue to replenish glycogen stores. The body stores glycogen for energy and also to ensure that there is always a supply of glucose for the brain, so this really is given priority.
Glutamine is an amino acid and every protein shake will have some glutamine in it. Take a look at the ingredients on the box and you will see Glutamine listed. Glutamine is vital for intensive exercise, however, unless you are super fit or a big bodybuilder you are probably getting enough from diet and protein supplements. So it is certainly not useless, but it may not benefit you to take additional glutamine on top of your current diet and supplements.
You said:
“but it may not benefit you to take additional glutamine on top of your current diet and supplements”
Is this the case for BCAAs?
another thing is, what if I am in Cutting phase? I am 154 pound and consume 1700 calorie per day and 158 g of protein. is this going to make any difference or my diet will provide me with needed Glutamine?
Yes, most protein powders list BCAAs on the package too. Read more about BCAA here. Regarding the last part, I admit I cannot say for sure, but I would suspect that you are getting enough glutamine if your diet is healthy and your are taking a protein supplement. Glutamine is present in beef, chicken, fish, eggs, milk, dairy products, wheat, cabbage, beets, beans, spinach, and parsley, so if you eat any of those you will be getting plenty.
Hi, i have 2 questions. First, Im only 15 years old, would there be any risk in me taking whey protein? And also, if I dont take protein after workouts will my muscle still build? Thank you.
Hi Aninda, there is no risk in taking whey protein so long as you follow the instructions on the package. If you diet is good and contains plenty of healthy protein and carbohydrates then your muscles will still grow, in fact, you probably do not need any additional protein at this stage. Really protein supplements are only required by athletes who are training intensively for several hours every day, and also for bodybuilders who are doing high volume sessions and wanting to gain a lot of muscle. If your goals are to get fit and lean then you can do this with just a healthy diet and lots of exercise.
I just wanna know how to get big(not huge)? I am 18 and my body fat is around 12%. I am currently taking whey Isolate. Is there anything else I can take to get bigger? Thanks
Lift more and eat more is the general rule.
Hi i have been wondering about a couple of things
First: I’m trying to build muscle to burn fat because im 6′ 305 lbs (my goal is 260) but I started out at 330 lbs 2 months ago and gained 10 pounds muscle mass. right now I take a shake in the morning (strawberries, blue berries, cup of oats, cup of skim milk, 50g of protein, 1/2 cup of plain yogurt). then for lunch I eat some sort of meat on wheat bread and some health carbs. then for dinner before work out I eat salad with tuna, chicken breast and 50g protein shake mixed with skim milk. work out at 7 or 8 and then another 50g protein shake mixed with water 30 min post work out. does this plain seem ok to you and what suggestions do u have for my in between meals because right now my meals are at 8 a.m. , 12 p.m., 5:30 p.m., then my post workout protein.
Sounds good, some popular snacks are cottage cheese, nuts (almonds and cashews are good), soya beans (40% protein), fruit.
am dave 81kg and 195cm but lean. I intend to start weight lifting to be stronger because i play basketball;I bought a protein shake powder and i will like to get help on how am to use it with a big spoon whether one full spoon or two will be good
What does it say on the box? They usually give guidance on how many spoons to take.
I am just wondering if you could please help me out?
Im 27 years old 6foot and weigh 97kgs, i am looking at losing weight aswell as building some muscle.
I am running at the moment and have started doing some weights, recently i purchased some WPI and i was wondering if i should take it before and after my workout or just after? and if i take it before and after will i find it harder to lose the weight?