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/
Hi, Firstly let me congratulate you for the awesome work you are doing, the website is great.
Iam a girl, 5.8 tall, weigh around 56 kgs but i still have belly fat, my waist is 30 inches and it protudes more after eating during the day. I do weight training thrice a week and add a bit of cycling, rowing, treadmill walkin etc. My prob is only belly fat and i look lean otherwise. Iam trying to gain more muscle and when i do cardio i tend to lose body mass quickly with the weight going down 54-53 kgs which is underweight but i still do not have flat abs. Could you help me with some advice on how to reduce belly fat and gain muscle too?
Also, please go over my rough diet plan for a day. am I eating too much? (I get hungry very quickly ;) lol. I workout before brkfast.
Upon wakin up around 6:00 AM – 1 glass of warm water with whaetgrass powder, 1 banana, 5 almonds soaked overnight
7:30 AM – Preworkout – yogurt and fruits – strawberries or grapes or oranges. 2 squares of dark choc. 1 cup of green tea
9:30 AM – Postworkout – cocunut water, oats upma or wholewheat bread, 3 egg whites, 1 cup of skimmed milk, 1-2 walnuts. Green tea
Midmorn: Fruit – Papaya or avacado, 1 tbsp of sunflower seeds, 1 cup lemon and honey drink
Lunch: 1 amla, 2 rotis, some veg curry – chicken or fish boiled.
Yogurt with 1tbsp of ground flaxseed powder; Green tea
Eve: Boiled sweet potato, ginger tea.
Dinner: carrot and spinach juice, veg or chicken soup.
I also add some olive oil, ghee or cheese.
do i need to make any modifications in my diet? Your suggestions wud be very helpfull. thnx :))
Hi Prashanth, the pump is not growth, it is a rush of blood to the muscle and always subsides. For growth you need good nutrition. Is your diet healthy? Are you getting plenty of good quality carbs (vegetables, pulses, fruits) and lean proteins (eggs, chicken, turkey, fish)? Supplements help, but they are supplements not meal replacement.
Hi Fyrah, your diet looks OK, just keep an eye on total calories. The size of the veg curry, sweet potato and soup portions will play a role in determining if you lose more fat or not. Focus on the fitness as you have been doing though, this is more important. In time you will tone up more.
Hi, I am 47 age. I have 92 kg weight. I want to lose my weight and build my muscle. Everyday I am doing 30 minutes cardio, after cardio immidietly I start weight training with two body parts twice in a week. So I do cardio six week and weight training six days. Tell me how to make lean body Can I have to do cardio with weight training. Plz give me schedule. I am taking Optimum Whey protein Isolate after work out. Can I take before also? Plz guide me . i want to cut my bally fats also.–Thx
Hi Dev, your routine sounds good and will help you to lose fat and build muscle. The whey protein is best taken after exercise. Be careful with taking too much, if you take more than your body needs then you are not going to lose any fat. Make sure the rest of your diet is very healthy and lean too, but back on all sugar, high GI food etc.
Thx for prompt reply.Just need your guidance. I am 47,90KG.24.4% Fat. Following is my schedule. Taking Whey 30Gram bdefore workout. Start cardio 1 minutes at 5.40a.m. Than
Mon-Chest,Bicep
Tue-Shoulder,Legs
Wed-Back,Tricep
Thu-Chest,Bicep
Fri-Shoulder,Legs
Sat-Shoulder,Legs, After weight training I do again 40 minutes cardio. So total cardio-50 minutes. After workout I take 30 Gram Whey Isolate and at night bedtime I take 30 Gram Whey with skim milk. Rest of two time I take Protein with Water. Should I have to do 10 Rep or 12 Rep, or 15 Repetation of each set? Just guide me plz. This is OK for fat loss and lean muscle making…? Plz guide me if I am doing wrong…Thx
Hi Dev, your exercise plan looks good. 50 minutes of cardio + weight training should get you in shape. Do you know how many calories you are taking in each day? Looks like you are having around 4 protein drinks a day, one with milk, so that is around 750 Calories. How much are you eating? You may be taking in too many calories for your exercise plan. 10-12 reps is good.
Hi, I’m Chris. I would consider myself to have a mesomorph style body. Considering I haven’t worked out for 6 months and maintain abs and very defined arms.
Anyways, I am 5’10 and 150 lbs. I am looking to gain pure mass.
My protien intake is 4 eggs in the morning, a shake snack. Tuna lunch, and chicken for dinner. Should I be taking in another shake for lunch? I also consume strength tablets and a carb energy shake before workout. I would like to turn out to toned, and still gain significant mass. I’m also not too sure about my routine, I know I’m on a 4 week schedule, but what to do I am lost. I have intentions on becoming a body builder and a personal trainer, and from my studies so far it seems it’s pretty debated on whether to do quick volume reps or one strong set. The strongest testimonial I’ve read is to keep a volume of sets starting at max weight.
It is a minefield really. The best way to lift seems to keep changing. Most suggest lifting 3 sets of 10-12 reps for mass. This seems pretty popular. Keep a good log, and aim to keep progressing. Is your 4 week schedule something like this 5 week cycle? i.e. increasing reps each week and then on the next cycle increasing the weight lifted?
If you are serious about becoming a PT and bodybuilder then it is probably best to get started on some strength training courses asap and then get to bodybuilding gyms and talk to people, see what people are doing today. Or check a good forum.
hello sir i am karan singh rathore from bangalore i just started gym before 6 months also i did gym. my weight is 52 my chest ,shoulder ,bicep ,tricep ,back is ok but my legs is so thin n my pent is also not cumming tight n formal pent i cant were also so pls tell me how can increase my legs weight n pls tell me which protion i have to take sir pls solve my problem
Hi Karan, how are you training your legs at the moment? Heavy squats, calf raises, lunges, Bulgarian split squats, leg curls – they will all help to build mass. You may just need to work harder first before looking for more nutrition.
dear sir i am doing 2 hours workout @ evening 8 o’clock since three month but i am not satisfied because my muscle is incresing and my stomach is also not reducing everything is same same before. I want to six pack and good body. after how many months i can become a good body builder and what should take for protein i am not taking any protein supplement.pls advice me???????????????????????????????????????????????????????????????
Hi arman, to start with, if after 3 months of exercise you have not lost any fat you must still be eating too much food. Adding a protein supplement to your diet will mean that you gain more weight. You say that your muscle is increasing, so this is a good sign. Focus on reducing calories first. Cut out breads and rice and eat only lean meats, eggs, fish, vegetables, and reduce portion size.
Need help:
The article states that it is best to consume protein when waking up in the morning and it’s beneficial to have an intake of protein preferably 30 minutes prior to working out. Currently, I get up at 4:40 am and hit the gym for 6:00 am. With my schedule, is it advantageous to consume a protein shake when waking up at 4:40 am and take another protein shake pre-workout at 5:30 am? Or would taking the protein at 4:40 am be sufficient for my work out? I know there is an hour and 20 minute window between the time I wake up till the time I hit the gym. I don’t want to overdo on the protein either. If there is a better scenario for my schedule, please advise. Any help will greatly be appreciated.
Hi Rodney, you should be OK with a 5.30am shake then another after your workout – assuming that you are doing a big workout.
Hi Im really in need of some advice and judging by the comments above I think I’ve come to the right place!
I’m 6ft 2in tall and 12st and 23yrs old. I’ve been going to the gym 4 times a week, doing the usual muscle groups, for about 4 months now. I am seeing minor improvements, I more toned and slightly bigger too. I think it’s time to start using protien shakes and/or other supplements. I really don’t know where to start? Which type or protien? When to have it? How much? Should I take creotine as well? Should I have an all in one instead? It’s really new to me.
My aim is to gain more muscle (not too much though) and tone, whilst not putting on fat.
I also have a few other concerns. I work nights shift full time. I usually go to sleep around 9am and wake up at 6.15 and get to the gym for 7, usually finished by 8.30. I get home have dinner (usually a baked potato, chicken breast or a can of tuna and veg) then get to work at 10pm and finish work at 7am. How do I fit shakes into my schedule? I never eat before the gym because I have no appetite when I wake up.
The other thing is that 2 years ago I was 16st. I’ve gradually 4st of fat through watching what I eat and getting a more physical job. I’m worried that a protien shake or other supplements might make me start putting on fat again, which I really don’t want because I’ve worked so hard to get this far.
Thank you very much for reading this!
Hi Jack, start having a whey protein shake straight after your weight training workout. Keep an eye on fat levels. Keep lifting more. Reassess the situation in another month before deciding whether or not to add more supplements etc.
Hi i really need some advice. Im 32 5’7 and 225 lbs i receintly started going to the gym but i havent seen any results. One of my friends told me to start taking whey protein but im afraid i will gain more weight. What should i take or should i just go on a diet?
my height is 6.1 and weight is 87kg i workout 2 hours in morning and 1 hour in evening.plz suggest me that at what time i take protein and how much.
Hi Freddy, for now focus on getting fitter and eating less. You are right, just added more calories (Whey protein) to what you currently eat is not going to help you to lose weight. You need to have less calories. A healthy and balanced diet (3 meals a day, no snacks, just water, coffee etc) will provide you with enough carbohydrate and protein to build stronger and leaner muscles. Protein shakes are really only for people looking to pack on a lot of muscle. If you are not training for 3 hours a day, every day, then you probably do not need it.
Hi Sanjeet, what are your workouts? Both cardio? Both weight training? One of each?
Aalo sir, I am just going to gym for a month…Now, I started the real workouts. I was not a fat man but I was tall. So, my master advised me to take protein powder. I have a lot of doubt in it.
1.will poweder develop muscles?
2. A fat man & a thin man, can have a same power? or do v have separate for one?
3.how to take powder? using water or milk or something else?
4. when to take? before working or while working or after working?
5.will powder affect my future sex life? 6.any side affects in taking powder?
7.for a certain period, when I stops taking powder means, ll it reduce my weight?
8. if its good for me to take powder means, tel me a best brand in it?
…..sry, for asking lot of questions…i hope u ll ans them all…pls, don’t mistake me:)
Hi Sethu,
1. A powder will provide more protein, muscle will only develop if you are weight training.
2. Same powder for both – the idea is more protein. If you are cutting the last of the body fat down, then an isolate (less sugar) is good, but for the average person, whey is great.
3. Water or milk is fine. Personally, I just use water (I do not like milk).
4. Read the article. But for whey, straight after you finish weight training.
5. No.
6. Read the label on the product you buy, generally, no side effects – it is just protein sourced from milk (or eggs if you get a casein powder).
7. If you build muscle and then stop training and your diet lacks protein, then yes, those muscles will slowly waste away.
8. Cannot advise on a best brand. Go for a whey protein powder to start with, work hard, and then decide for yourself if it is working for you.
thank you:)
Hi sir,
I am 33 yrs old and I go to gym but not it is not continuous and have a base of body with, but its normal body,I am planning to have a good curvy body, Now I have started going to gm regularly, but I don’t drink any shake before or after the gym, only eat 2 eggs, followed by 1 chapati, vegetable and tea.I am not having the feeling of good breakfast , please let me know complete diet from morning to bed what should I eat and not.
Expecting quick response
Hi,
I worked out in gym very hard for about 4 months and had the right amount of protein as you advised lyk had 9 egg whites per day,Whey protein 30gm twice and other protein rich diet. All of the sudden due to some work related issues for past two weeks i couldnt able to go gym and stopped all those diet. Now i feel like getting weak and my muscles are losing its stiffness.
Can i maintain those diets again without going gym to retain those muscles back ? Can i have all of those protein diets without working out or even if i have will it become waste ?
Hi Prasanna, you need to take some protein to maintain muscles, but not as much as you were taking. Around 40 grams a day should be sufficient. The biggest struggle you may have now is restricting calories as to go from intensive exercise to none means your calorie needs reduce rapidly. Try to do some exercises, even if just 10 minutes of bodyweight exercises before bed. This will help maintain the muscles for longer.
Hi Nitin, take a look at the nutrition section, there is a lengthy article on healthy eating that you should read and follow.
Hi,
Am doing yoga regularly for about 20 minutes. Will that help me to maintain muscles. If i do bodyweight exercises will that reduce my muscle mass ?
Thank you.
Both yoga and bodyweight exercise will maintain your muscles. Well, depends how big they are of course. But working your muscles daily is certainly far better than doing nothing.
Hi I am 5 6″ and 120lbs 18 years old and taking monster mass morning and after workout, a serving is 4 scoops but based on my size i think it’s too much so I take only 2 a day 1 in the morning and 1 after workout. I also eat a lot of calories I try to eat as healthy as possible but not in a diet or kind of eating routine. I work from monday to Friday this is what I do Monday full upper body but foccused on shoulders, Tuesday legs weights, Wednesday focused on biceps and triceps but general upper body, Thursday 45 min of intense cardio, Friday again all upper body focused on chest and back (by foccused I mean I do 5 workouts for ex. Friday 5 workouts chest and 5 back, then I like to get about 1 workout for shoulders biceps etc. And abs every upper body workout well my main questions are will that help my achieve about 135 of muscle? and I don’t want my abs to get like all bilked out of my stomach I would like to keep a nice toned flat stomach (that’s why I don’t work to hard my abs) would that work??? Thankyou very much for all ur time!!
thank you motley… My cousin is Amateur Bodybuilder and he has now got into it seriously and Started taking drug to stimulate muscle growth. He is taking NANDROLENE DECANATE. What are the side effects of taking it, is it okay to have it in minimal amount. Is there any serious side effects by taking it or it is very common drug.
Hi Efrain, it should work. If muscle mass is your main aim then working on the biggest muscles is the way to go. Maybe you should do more legs / back – are you doing squats, deadlifts and rows?
According to the Wikipedia page on the drug, side effects can include gynaecomastia, reduced libido, erectile dysfunction and cardiovascular damage. If you Google the product then you will see more warnings.
Hi my name is Thomas I’m 178lbs and 6″2 I’m trying to get to 190 by the summer I play football….I’m taking whey protein now……how many times should I take it and do you have any other advice for me
Hi Thomas, take it straight after weight training and exercise daily. Ideally split your weight training workouts to exercise different muscles over 3-4 sessions each week and also do bodyweight exercises as well as the usual football training and cardio stuff. To get bigger you have to lift more and eat more – quality fresh vegetables are important too.
Thanks i will change my cardio day for legs workout instead and add a day to my routine anf do cardio saturdays and Yes I’m doing those three and it is working so far I have noticed changes, ho and I heard about this myth, idk if its true and I would like to hear your opinion I read on an article that so I don’t get like a big stomach like like bulked out I shouldnt work on abs, I am a skinny guy so I do have well defined abs but I don’t want to get them like that so what do you think about that myth?
Kindly Advice me.
I am doing treadmill every day at6.30 am & I am going to GYM evening at 6.30 to 8.00 pm.can u suggest me at what time i have to take protien powder?after or before exercise?
Kumar, take it after your gym session.
Sounds like a myth. Few people are going to bulk up their abs so much that their stomachs look bigger! OK, your stomach may look a tiny bit bigger, if you do not burn any fat. Focus on burning fat and you will be OK.
Hi,
My Body Weight is thin about 118 lb. I am 27 Y old want to gain weight and muscoular body. I am doing workout in gym for a month, also I am taking whey protein supplement. 2 Scoops after workout. Do I need to increase the protein intake (By taking before workout or before bed) or it is sufficient.
pls advice.
Ashwani, are you gaining muscle? Gaining fat? If the answer to both is no, then maybe increase whey. If you are gaining muscle, keep dosage the same. If you are gaining fat, look at improving diet first. If you do not know the answers you need to start monitoring your muscle development, fat content and strength improvements – nobody can advise you to take more or less without this information.
Thanks for your Reply.some body telling if we take protein before sleep,it will give good result.
confirm me sir & hall I take with water or milk?
Before sleep is OK. Better straight after the workout though.
hi , my name is arihant . i have recently started gyming. i take whey protein once or twice a day. i am not able to lift heavy weights. as much as 4 sets from 4kg dumb bells while doing biceps. how do i increase my strentgh. my trainer says that it comes from within. is it really so? because according to me , i try my best to perform well.
Hi Arihant, you get stronger as you lift more. Work your whole body – take a look at the weight training section here or speak to your trainer. Focus for now on build overall strength rather than just doing curls. Strength does not really come from within, it comes from larger and stronger muscles!
Hi im freddy I recently started going to the gym lifting weights and cardio. Im 32 about 5 9″ 220 lbs . i havent workdout since i was 20 yrs old. I start with 20 minutes cardio and right after i go lift weights. Right now all my muscles hurt i do 2 muscles a day. My question is what can i take to loose weight and gain muscle? Sould i do more cardio less weights or Can i take some whey protein or just go on a diet. Pls advice thanks
Hi Freddy, really the only answer is – more of everything. More cardio, more weights, healthier diet. Protein is not the answer to weight loss, it helps though as you get more amino-acids to build muscle. However, it is also easy to consume too many calories if you are not training hard. The aching muscles will improve in time, do not worry about that, and do not let it stop you exercising either.
Hi,I am Dev,47 years.I am 90KG and I want to make my body lean.How can I loose weight with Wheh protein intake?I do cardio 30minutes and weight traing in following schedule.
Mon-Chest-Bicep- 3 sets
Tue-Shoulder-Legs- 3 Sets
Wed-Back-Tricep- 3 Sets
Thu-Chest-Bicep- 3 Sets
Fri-Shoulder-Legs-3Sets
Sat-Back-Tricep- 3 Sets
How can I loose weight?If I take Wheh protein 3 times(Before workout,After workout & at night )is it suitable for weight loosing?
Hi Dev, whey is not for losing weight. Whey is for growing muscle (gaining weight). To lose weight you need to cut calories in your food and do more exercise. So you exercise is good, so make sure your diet is very lean too, especially if you are having 3 whey shakes a day.
Whey = Protein = Calories