How much protein should I consume?
Have you ever considered how critical it is to meet your daily protein requirements?
Do you have any idea how much protein you should eat, how can you get enough in your diet, and how often should you eat it?
Continue reading to learn the answers to these and other questions.
Let’s face it, this is the truth.
The majority of people do not consume enough during the day.
People are not educated on nutrition.
Nobody is teaching you how to eat a well-balanced diet.
Sure, your teachers will tell you that it is essential, but no one will explain why.
As a result, few people are aware that protein is one of the three macronutrients.
Protein is, in fact, the most satiating.
But, realistically, how much do you require?
If you’re a serious athlete, you should aim for 1 gram per pound to get the best results.
If you aren’t very active, your body may not require as much as you think, therefore keeping track of it isn’t important.
However, for optimal health, consume roughly 0.5 to 0.8 grams per pound of body weight.
If you don’t like keeping track of your calories and nutrition, simply aim for 2-3 high-protein meals per day that include high-quality sources like tofu, tempeh, beans, and so on.
However, how much should you eat at each meal?
Protein Distribution and timing
Multiple studies on the subject have been conducted over the years.
Researchers tried to find what is the optimal protein distribution among trainees.
One study from 2013 where three different groups took place sheds some light on the subject.
The researchers wanted to test the optimal distribution of protein intake 12 hours after resistance training.
Every group consisted of 8 males.
The first one consumed 8x10g of whey protein every 1.5 hours.
Every three hours, the second group consumed 4x20g of whey.
The most recent sample required 2x40g every 6 hours.
In comparison to the other two groups, the second group, which divided consumption evenly, had the greatest anabolic response.
However, you’re probably asking yourself now.
“For best outcomes, I should consume roughly 200g of protein, according to the aforementioned recommendations.” “Does it mean I have to eat ten times a day and evenly distribute my protein?”
I understand that most of you have busy lives and that working exercise is only a small part of your routine.
As a result, dividing 200 g of protein across four meals might suffice.
You’ll feel full throughout the day if you eat every 3 to 3,5 hours, and you’ll have plenty of time to do focused serious work.
You’ll also have more time between meals to exercise.
Pro tip: If you’re going to the gym after a meal, wait for 1 to 1,5 hours. You don’t want to be bloated when working out.
Let’s take a look at protein shakes now.
Protein Shake After Workout: Is it a Myth or a Must?
If you’re a regular gym-goer, you’ve probably noticed folks sipping downing shakes just after they finish their workout.
Protein shakes have been a must-have for many athletes since the beginning of the fitness industry.
What is the reasoning behind it, though?
Our body’s muscular fibers suffer micro-tears during strenuous activity (a.k.a microdamage).
Muscle protein synthesis is required to restore those fibers.
A shake is the simplest way to get protein into your digestive system and start muscle protein synthesis.
Whey protein (I’m vegan so I don’t use it myself) is one of the most biologically valuable protein sources available (meaning it gets digested quickly, easily, and to the biggest extent)
However, there is a widespread misconception among athletes that if they do not consume their post-workout shake on time, they will lose muscle, which is completely false.
The anabolic window is a piece of bro-science that hasn’t been proven scientifically.
You can skip the post-workout shake and instead eat a well-balanced meal when you get home, even if it’s an hour or 1.5 hours after you finished your workout.
To summarise, whether you drink a shake or not is entirely up to you.