How Much Protein Do I Need

People will argue what the correct amount should be but most agree that if you stay within .75-1.25 grams of protein per lbs. of body weight that you will be in the target zone for training and growth.

Most trainers recommend that you eat 6 regularly spaced meals each containing 1/6 of your total protein and calorie intake for the day. A good generalization is to have each meal portioned about the size of your fist. Of those 6 meals I have found that 2 can be a protein shake which will help to keep your total protein intake where you need it to be if you are training without having consumed too much at any one time.

Remember beyond about 35 grams of protein in any one meal and it gets hard for your body to process. This number is also widely debated but most trainers feel its best to divide your protein intake evenly throughout the day so for most people 30-35 grams at any one time would be on target.

This does not mean avoiding carbohydrates:

Stay with Polysaccharides (complex carbs, starches, fibers) which come from whole grains, vegetables, nuts, some fruits and legumes. Additionally, complex carbs will help to control an insulin spike which helps in regulating your metabolism thus reducing the signals that would trigger your body to store fat. Avoid processed sugars with your meals candy, table sugar, syrups (not including natural syrups such as maple), regular carbonated beverages, refined flours, and most processed foods.

Unrefined grains are also rich in fiber, which helps your digestive system work well. If you are not eating enough fiber it may help if you increase your fiber intake along with your protein supplement. I would add a scoop of MyoFiber by Muscleology to your protein shake. This combination will work well and not upset your stomach.

I always bring my shaker filled with a pre-measured amount of protein supplement with me to my workout. On the way out I fill it with water from the fountain and drink it on the way home. An after workout shake is recommended as it helps aid in muscle recovery by providing the necessary material for the rebuilding of the damaged muscle tissue created during your workout.

There are many quality brands available but Optimum Nutrition 100% Whey Protein is always mentioned as one of the top choices. Almost every professional Bodybuilder has at one time or another endorsed their products. The 100% Whey Protein won the supplement of the year for 2005/06/07/08 which is saying a lot.

If you follow these general rules you will have no trouble gaining lean muscle when combined with a training program.