When to take proteine

midlands19

Hi guys


does it mather what part of day takeing proteine shakes or is it best to take after workout ?

And what amount of proteine should i be takeing .I have a very small proteine intake in my diet as i dont eat eggs,chicken
only source of proteine is cheese,meet,yougart,

mark .

The Davestator

You need to take protein within 45 mins of finishing working out, the sooner the better.
Other than that, take protein with milk before bed to slow absorption (or else use caesin protein)

midlands19

ok i was takeing before workout and around hr hr half after



mark

DARCHA22

midlands19 wrote: »

ok i was takeing before workout and around hr hr half after



mark

Thats fine, and have one whenever you want other than that

AntiVirus

I'd like to know this too? I take one serving in the morning, two after a workout and then one at night time before bed. I think I get an ok amount from my normal diet could I be getting to much protein?

DARCHA22

AntiVirus wrote: »

I'd like to know this too? I take one serving in the morning, two after a workout and then one at night time before bed. I think I get an ok amount from my normal diet could I be getting to much protein?

depends on your diet, how hard you train etc.

whats your weight, diet etc, trianig regime

AntiVirus

DARCHA22 wrote: »

depends on your diet, how hard you train etc.

whats your weight, diet etc, trianig regime

I only weigh 74kg and I'm 5'10. My diet tends to be a bit of everything, I seem to be one of those people who can get away with eating anything. I go to the gym every other day and train as hard as I can as quick as I can.

DARCHA22

AntiVirus wrote: »

I only weigh 74kg and I'm 5'10. My diet tends to be a bit of everything, I seem to be one of those people who can get away with eating anything. I go to the gym every other day and train as hard as I can as quick as I can.

if you are not eating enough protein then the shakes can help, you should try get at least 2/3 of your protein from food and then the rest in whey protein.

I am 5'10 and weigh 79-80kg(havent weighed myself in about 3 months, which i should really do) and i would have all in one in the morning(hurricane xs) and true whey b4 and after training. i eat lots of chicken, eggs, milk, cheese, meats etc so i get plenty of protein in my diet, roughly 170 to 220 grams a day.along with 130-150g carbs and 70-80g fat. i cut carbs to 60-80grams for a week every 4 weeks, helps keep the belly fat off.

You should write down your diet for a week and post up here, or go to fitday.com and track your diet for a week to see how much protein etc you are getting.

AntiVirus

DARCHA22 wrote: »

if you are not eating enough protein then the shakes can help, you should try get at least 2/3 of your protein from food and then the rest in whey protein.

I am 5'10 and weigh 79-80kg(havent weighed myself in about 3 months, which i should really do) and i would have all in one in the morning(hurricane xs) and true whey b4 and after training. i eat lots of chicken, eggs, milk, cheese, meats etc so i get plenty of protein in my diet, roughly 170 to 220 grams a day.along with 130-150g carbs and 70-80g fat. i cut carbs to 60-80grams for a week every 4 weeks, helps keep the belly fat off.

You should write down your diet for a week and post up here, or go to fitday.com and track your diet for a week to see how much protein etc you are getting.

Thanks for the detailed post, I do eat lots of chicken, eggs, meats fish and prawns too but I will take your advice and track my diet for a week to see exactly what my intake would be.

midlands19

well i am opsite unfortuntaly dont eat chicken or eggs . i am 66 kg and am 5ft 8 . what is correct amount protein to take .in eatch shake i take 4 scoops(60g) to 400ml water .


mark ...

DARCHA22

midlands19 wrote: »

well i am opsite unfortuntaly dont eat chicken or eggs . i am 66 kg and am 5ft 8 . what is correct amount protein to take .in eatch shake i take 4 scoops(60g) to 400ml water .


mark ...

depends on what you want to acheive.

60g? how much protein in that 60g, each brand varies.

for your weight you should be aiming for approx 150 to 170 grams a day of protein. you multipy 66kg by 2.2 = 145.2kg and then multiply weigth in lbs by 1.2 and you get 174.24 grams per day

thats for building muscle, and depending on how much you workout you might need more.

Scuba Ste

Where are you getting your figures from?? You need 2.2 grams of protein per kg of body weight. Did the guy who told you that happen to be selling you a tub at the time.

OP what exactly are your goals?
What exactly is your diet like?
What exactly is your training like?

How much protein you need will depend on the above at the least, and I'd say it's less than 150g.

DARCHA22

Scuba Ste wrote: »

Where are you getting your figures from?? You need 2.2 grams of protein per kg of body weight.

Did the guy who told you that happen to be selling you a tub at the time.

QUOTE]

my figures?

1.2grams of protein per pound of body weight to build muscle, thats the figure floating around, but theres loads of calculators, some even say 1.5g/lb

But You say 2.2g per kilo

So if i say a 80kg person weighs 176lbs, then they woudl need 211.2grams of protein to build muscle

You say 2.2g per kilo so that would mean you say 176grams of protein.


35g in the diff, pretty close though


thats why i said between 150 to 170 for that guy. Upper and lower limit based on my calc



I dont understand you second question, no guy told me anything, i buy online.

midlands19

Scuba Ste wrote: »

Where are you getting your figures from?? You need 2.2 grams of protein per kg of body weight. Did the guy who told you that happen to be selling you a tub at the time.

OP what exactly are your goals?
What exactly is your diet like?
What exactly is your training like?

How much protein you need will depend on the above at the least, and I'd say it's less than 150g.

my goals are to build muscle .

diet well .......




breakfast .........................


dinner is loads vegtables .and mabey sometimes meat .


tea time is moastlay tuna and salads .


snacks is yougarts and loads fruitand cheese ..

dont eat eggs,chickin

not the most interesting of diet but it's ok .




well up to now i was on machine weights only started free weights as well as machine weights . working biceps,triceps,shoulders,chest,abs with free weights ,machines .dips,chin ups,press ups,


doing all theese with as little rest in between sets and reps .

do tread mil and bike for 30 mins .

do ab classes, spinning classes ,booth camp.and weight clases.


7 days a week usualy would spend 1.5 to 2hrs




mark

jank

Should one only take protein after a weights work out or should one take it after a cardio workout aswell?
Also rest days = NO protein?

Mellor

Scuba Ste wrote: »

Where are you getting your figures from?? You need 2.2 grams of protein per kg of body weight. Did the guy who told you that happen to be selling you a tub at the time.

OP what exactly are your goals?
What exactly is your diet like?
What exactly is your training like?

How much protein you need will depend on the above at the least, and I'd say it's less than 150g.

2.2 grams per kilo = 1 gram per pound.
Pretty standard recomendation. A lot of people go above this.


I think you assumed that this was refering to shakes only. It obviously refers to total protein

DARCHA22

jank wrote: »

Should one only take protein after a weights work out or should one take it after a cardio workout aswell?
Also rest days = NO protein?

eat protein every day, get enough protein every day.

muscle grows on rest days, needs protein to do so, so why skip it.

have a shake after any workout, cardio or weights.

Scuba Ste

DARCHA22 wrote: »

my figures?

1.2grams of protein per pound of body weight to build muscle, thats the figure floating around, but theres loads of calculators, some even say 1.5g/lb

But You say 2.2g per kilo

No man, you said 2.2 grams per kg, in fact you said the OP may need more, but that's what's floating around, it must be true so.

DARCHA22 wrote: »

depends on what you want to acheive.

60g? how much protein in that 60g, each brand varies.

for your weight you should be aiming for approx 150 to 170 grams a day of protein. you multipy 66kg by 2.2 = 145.2kg and then multiply weigth in lbs by 1.2 and you get 174.24 grams per day

thats for building muscle, and depending on how much you workout you might need more.

2.2 grams per kilo = 1 gram per pound.
Pretty standard recomendation. A lot of people go above this.


I think you assumed that this was refering to shakes only. It obviously refers to total protein

So 1g per lb of bodyweight is a standard recommendation. Who recommends that exactly? Perhaps some supp company.

If you want to build muscle OP I'd look at overall calories as opposed to protein. You won't build muscle if your not taking in enough calories. By all means eat more protein but it's not the be all and end all. However if your not getting enough calories than your not going to grow. Theres not much carbs in your diet, eat some. Also your training doesn't look great either, do something for your legs at least.

DARCHA22

Scuba Ste wrote: »

No man, you said 2.2 grams per kg, in fact you said the OP may need more, but that's what's floating around, it must be true so.



So 1g per lb of bodyweight is a standard recommendation. Who recommends that exactly? Perhaps some supp company.

I said:
for your weight you should be aiming for approx 150 to 170 grams a day of protein.

you multipy 66kg by 2.2 = 145.2kg (THIS KG SHOULD HAVE BEEN LBS) I WAS CONVERTING KGS TO LBS

and then multiply weigth in lbs by 1.2 and you get 174.24 grams per day



I HAVE PLENTY OF SOURCES:

http://www.leehayward.com/howmanycal.htm

http://www.musclehack.com/how-much-protein-is-needed-to-build-muscle

http://www.bodybuilding.com/fun/calpro.htm

http://stronglifts.com/protein-daily-needs-myths-best-sources-protein/



No, a supp company told me nothing, and for your information i get 90% of my protein from lean meat, milk, eggs, cheese so your second comment is laughable.

DARCHA22

Mellor wrote: »

2.2 grams per kilo = 1 gram per pound.
Pretty standard recomendation. A lot of people go above this.


I think you assumed that this was refering to shakes only. It obviously refers to total protein

exaclty, thank you

Even with the mistake i made with the typo in my comment it still makes sense the way scuba site read it.

Yes i weas reffering to total protein per day, if scuba site thinks i meant shakes only then this is gonna be a long day haha.

Will Heffernan

jank wrote: »

Should one only take protein after a weights work out or should one take it after a cardio workout aswell?
Also rest days = NO protein?

We should start a protein forum and I could just answer protein related questions all day.

Ask yourself these questions:
1. How much lean muscle mass am I roughly walking about with today? Take that number and multiply it by 2. That is roughly how much protein you should be getting daily.
2. How much protein did I consume today? If it is more than you got as a final answer to question 1 then don't take protein...unless you just want to...if it is less then take some protein...or you could actually just eat some more protein.

Ask yourself these question on days you do weight training....on days that you do cardio and on days that you are resting.

These two questions will give you the answer to just about every 'protein related' thread on this board.

Scuba Ste

DARCHA22 wrote: »

I said:
for your weight you should be aiming for approx 150 to 170 grams a day of protein.

you multipy 66kg by 2.2 = 145.2kg (THIS KG SHOULD HAVE BEEN LBS) I WAS CONVERTING KGS TO LBS

and then multiply weigth in lbs by 1.2 and you get 174.24 grams per day


No, a supp company told me nothing, and for your information i get 90% of my protein from lean meat, milk, eggs, cheese so your second comment is laughable.

I'm glad it made you laugh. I had a little giggle myself at the fact that the second comment was a response to another poster, so you don't even realise which posts are your own [giggle giggle].

Of course I realise you mean total protein and I still say the OP doesn't need anywhere near 174g a day. All those sites promote supplements, big surprise they say you need more protein. Also I'm not sure how much I'd trust a site where a guy is posing in the buff.

A S&C coach just recommended 2g per kg of lean muscle mass which comes in at ~130g for the OP, see the difference, and see that as an upper limit tbh.

Imo OP still needs to look at total calories and his training because they don't look up to scratch no matter how much protein he's eating.

thaifighter

midlands19 wrote: »

Hi guys

does it mather what part of day takeing proteine shakes or is it best to take after workout ?

And what amount of proteine should i be takeing .I have a very small proteine intake in my diet as i dont eat eggs,chicken
only source of proteine is cheese,meet,yougart,

mark .

The most important times to get in fast acting protein (e.g. a whey shake) are:

- morning, when you've woken up from 8hrs of starvation in effect
- post workout, when you want to kick start recovery

At all other times, it's just a part of diet. Make sure you're having protein every 3hrs or so and just work shakes into your diet if it's more convenient to have a shake than it is to have a full blown meal. It's just a chicken breast alternative in effect - it's a chocolate flavoured, powdered, 15 seconds to make chicken breast that's a little bit cheaper but not quite as filling.

Hope that helps.

blahblah06

Everyone here is saying it helps muscle gain but what about fat loss. I'm taking in 1500 calories diets not great but cut back. Cycling 55km every 2nd day will protein help me lose weight?

stevecane

Take protein immediately after training, that way it gets absorbed and used fast!

thaifighter

blahblah06 wrote: »

Everyone here is saying it helps muscle gain but what about fat loss. I'm taking in 1500 calories diets not great but cut back. Cycling 55km every 2nd day will protein help me lose weight?

There are studies out there that show that people on restricted diets keep MORE muscle eating a larger proportion of protein in their diet than people who have average levels of protein in their diet and more carbs.

That, plus the fact that protein is MILDLY thermogenic means that if you keep to say 1g of protein per 1lb of lean mass, and fill the rest up with maybe 40-60g's healthy fats, and then starchy carbs per day, you should keep more muscle tone and have a better shape as you lose weight.

blahblah06

Hi thai thanks for that but im new to this what exactly does above mean ?

I got the protein powder and am baffled as to how much im supposed to use.

thaifighter

blahblah06 wrote: »

Hi thai thanks for that but im new to this what exactly does above mean ?

I got the protein powder and am baffled as to how much im supposed to use.

Protein powder is just food, so how much you need to use will depend upon your diet overall. Aim to have 1g per lb of bodyweight in protein....and use shakes to help you get up to that target when chicken breasts, tins of tuna, steak etc. are inconvenient.

A simple way to use it during a weight loss diet would be something like this:

Meal 1 - 7am: 6 eggs whites, 1 banana, some nuts
Meal 2 - 10am: 30g (1 scoop) protein powder, apple, some nuts
Meal 3 - 1pm: Chicken breast, veg, baked potatoe
Meal 4 - 4pm: As per meal 2
Meal 5 - 7pm: Post workout protein shake (2 scoops/60g), 1 banana
Meal 6 - 8pm: Salmon, steam veg
Meal 7 - 10pm: (optional) Pre-bed cottage cheese

That's how I'd do it, if I were cutting, but there's no way anyone else can work out exactly how much you'll need without knowing exactly how many calories you use each day.

This article is useful:

http://articles.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx

I know it's a "bodybuilding" diet, but how to gain muscle and lose weight is the same for everyone no matter what sport or activities you're involved in. Our biochemistry and physiology remain the same.

blahblah06

Hi thai well tbh my diet is pretty ****.

For brekkie I just have a bowl of porridge
lunch would be either tuna salad sambo on a while roll.
dinner would be like a kiev and a handfull of chips

in between that I drink 2 litres of water on top of that im currently drinking high 5 for my 55 k cycle every 2nd day.

Im not one for eating many times a day as I work nights and sleep a lot

thaifighter

blahblah06 wrote: »

Hi thai well tbh my diet is pretty ****.

For brekkie I just have a bowl of porridge
lunch would be either tuna salad sambo on a while roll.
dinner would be like a kiev and a handfull of chips

in between that I drink 2 litres of water on top of that im currently drinking high 5 for my 55 k cycle every 2nd day.

Im not one for eating many times a day as I work nights and sleep a lot

Diet is the most important thing you'll do in terms of fat loss. Bar nothing.

I used to fight competitively and even running every morning and doing 8hrs+ intensive cardio each week....I still found it hard to hit fight weight if I ate pizzas.

If you don't want to eat that much:

- Breakfast: 3 eggs, 1 banana, handful nuts, 1 slice toast
- Snack: 2 scoops protein powder in water, 1 banana
- Lunch: Tuna salad, brown bread
- Snack: as above, but swap in an apple
- Post-Workout: 2 scoops protein power in water
- Dinner: no chips, nothing fatty, no carbs. Chicken breast, veg

It is boring, you won't like it, but you will lose fat lol

john_cappa

hola thai! what you doing this side of the pond?!

thaifighter

john_cappa wrote: »

hola thai! what you doing this side of the pond?!

haha, hi mate!

I saw a link to our site from this forum so popped on

john_cappa

internet domination underway lol!

thaifighter

john_cappa wrote: »

internet domination underway lol!

We get linked in a popular Polish forum from time to time....I'd love to be able to say hi there, but the language barrier is a bit of a jump! ha

midlands19

i will post my weeks diet and my weeks work out plan next week when i get my workout plan on paper in corect terms .


bk1991

blahblah06

ok thai can you help me here.

looking at how much protein I should have I did this calculation

According to your measurements - weight of 206 pounds and height of 5' 10", your lean body mass is estimated to be 148.59 .

So how much protein am I supposed to be taking daily. Or how many scoops.

I know each scoop is 200 cals but im worried I should only be taking in 1800 and on days I dont excersise a few 200 scoops would kill my calorie intake?

thaifighter

blahblah06 wrote: »

ok thai can you help me here.

looking at how much protein I should have I did this calculation

According to your measurements - weight of 206 pounds and height of 5' 10", your lean body mass is estimated to be 148.59 .

So how much protein am I supposed to be taking daily. Or how many scoops.

I know each scoop is 200 cals but im worried I should only be taking in 1800 and on days I dont excersise a few 200 scoops would kill my calorie intake?

Let me pre-phrase this with "no one can tell you how much you need to take in, except you after lots of trial and error". That's because:

1) We don't know how many calories you burn every day
2) How your body responds to higher / lower protein intake (I get on really well with up to 2g's per lb, and very low carbs, others feel sluggish)

However....saying that....I'd say you should be aiming to take in around 180-200g's of protein.

Divided into 6 small meals, that's 33g's each meal. A chicken breast is about 35g's, and an egg about 6g's (from memory).

In terms of number of scoops, I'd probably do something like this:

Breakfast: 3 eggs, 3 egg whites, scrambled, tomatoes, slice of toast
Snack: 1 scoop protein powder (30g's powder = 24g's protein), 1 banana
Lunch: 1 chicken breast, salad, maybe a potato
Snack: as previous
Post-Workout on workout days: 2 scoops protein powder (60g's or around 50g's protein), 1 banana
Dinner: Some other meat, with veg

There's no way anyone can tell you exactly how many scoops to have - in the same way no one can say you "must" eat XXX amount of chicken each day. It's just something you have to work out through trial and error. It's a ballache but it's going to make the biggest difference to your physique.

Hope that helps.

blahblah06

Got it is tough work right now each scoop is 44g in weight so I've just been having 1 of them a saying 1/4 each meal. Suppose it will be long term
Before I can see the difference.

However from taking no protein shakes its Better to take at least one a day right