Most body builders, athletes and gym enthusiasts know the importance of protein in their daily diet. Protein, when broken down in the GI tract, is converted to different various smaller units which are called amino acids. This is like the food of your muscles so it can grow and repair after your workout.
With the normal routine, this is your ideal protein intake:
- Weight in pounds divided by 2.2 = weight in kg.
- Weight in kg x 0.8-1.8 gm/kg = protein gms.
Of course, this varies for women, lactating and pregnant women, children and those who have a more active lifestyle. I have broken it down into more specific categories:
- Inactive – 0.4 X body weight
- Occasional exerciser – 0.5 to 0.75 X body weight
- Adult athlete – 0.6 to 0.9 X body weight
- Teenage athlete – 0.8 to 0.9 X body weight
- Adult building muscle mass – 0.7 to 0.9 X body weight
- Athlete undergoing calorie restrictions – 0.8 to 0.9 X body weight
I have been researching recently about this stuff since I am currently on a goal to reach 12% of body fat while maintaining my weight at 150 lbs. While I was having some discussions about the people who work at the gym and those who lift everyday, they have different points of views when it should be taken. After a fair amount of Google-ing, these were the common results:
- As soon as you wakeup (not just in the morning because some people work at night).
- Within 30 minutes after your workout. Your body still burns calories even you’re resting. This is very crucial as your body starts to hunt for food.
- Before sleep. This is best taken when your whey protein is mixed with casein like milk. When you are at total rest, this is the stage where your body repairs itself. With the help of casein protein, your body slowly digests the food intake making sure that protein is well-distributed along the hours of your rest.
Personally, I have been doing the second point over the past years, and I realized that a serving of 20-24 grams of whey protein is not sufficient with my daily lifestyle and that includes the protein I intake from fish, eggs, meat and other sources. Recently, I have been doing the third one, too, along with the former.
Just remember, do not exceed! This brings more stress to your liver especially if you do not intake sufficient water intake. Besides, not all of it could be digested and absorbed by the body. When you intake more than the amount you needed, this goes to waste – an example is skin breakout like pimples at your back and shoulders.