What do you think about protein? How much protein do you need after a workout? Are protein shakes good for you? One of my clients asked me what I thought about protein so I decided to answer a few often asked questions.
Protein for Training
Well for starters, I like protein. It’s in chicken, and I like chicken. And beans, nuts, dairy products, eggs, quinoa and other yummy foods that are high in protein. Muscle is made up of protein, so that’s why it’s important to have a good daily intake to maintain and/or increase muscle mass. If you are looking to gain muscle mass, the specific amount of protein you need will depend on specific factors including your height, weight, training goals and more. To achieve your goal you will have to implement an effective dietary and exercise training program and you will also need discipline and hard work.
There is a lot of evidence out there, but studies have shown that for someone to increase their muscle mass they should consume between 1.2-1.7 grams of protein per kilogram of body weight per day. Post workout you have an increased rate of absorption of protein in the body, with the maximum rate occurring in the first 30 minutes, then decreasing over 2 hours back to the normal rate. Liquid absorbs into the human body quicker than solids, so drinks high in protein are a convenient post workout method of getting your body the what it needs to begin the process of muscle growth.
I have put together this quick comparison guide to the amount of protein you could consume per day to increase muscle mass by weight, just to give you an idea (using the level of 1.7 grams of protein per kilogram of mass per day as above).
- 50kg – 85g
- 60kg – 102g
- 70kg – 119g
- 80kg – 136g
- 90kg – 153g
- 100kg – 170g
Protein Supplements and Other Protein Sources
Protein supplements usually come in portions of 25-30g of protein per serve, and unless you’re looking to become a bodybuilder this is plenty. Protein shakes can have many sources, the most common being whey protein, and some can also contain creatine which can help increase muscle mass, and caffeine which can enhance performance. They are also convenient and time effective. So there are definitely benefits to having a liquid high in protein post workout, especially if you are looking to increase muscle mass, but It’s always important to check what’s in anything you take first and get the help or advice of a professional. It’s great to get it in natural form, and milk, nuts and eggs are all foods high in protein that are convenient and a great post workout alternative to supplements, and a shot of black coffee pre workout can give you all the caffeine you need.The key is to have a healthy diet with a variety of sources of protein if possible (chicken, fish, lean meat, low fat dairy, beans/legumes, nuts) and carbohydrates (fruit, vegetables, grains, cereals) as well as supplements for optimal performance and health.
To learn more about having a healthy diet, click here.
Here at Longevity we have a team of personal trainers and exercise physiologists ready to get your exercise program tailored to suit your needs. We associate ourselves with other quality health professionals in the Edgecliff, Double Bay and Lindfield areas including dieticians who can tailor your diet to give you the best chance of achieving your goal. Don’t hesitate to book in today!