Lets start:
The RDA for protein intake is 0.8g per kg of body weight per day for adults (both men and women). Now this is a minimum requirement and as I feel i'm posting to people who are athletically able or are starting to do exercise you WILL need more. There is a lot of controversy about how much you should be taking like: 'you should have 2.0g per kilo of body weight per day and no less when lifting' which is not wrong but misguided. You will also notice things that say over 2.0g per kilo of body weight per day. This is wrong and can lead to cause cramps and dehydration. It could also lead to more serious complications like kidney and liver problems, but this is long term effects. The worse part about taking too much protein is your body will not absorb it so you'll be excreting away loads and loads and loads of money and making no substantial gains. What a waste of cash.
Now I have read scientific based research which has been review by specialists etc. Basically it is correct in the eyes of sports science. They say that you should be consuming 1.2g - 2.0g per kg of body weight per day. Now this gap is because we are not specified with the intensity and type of exercise but it is for weightlifters. Basically one persons needs is not going to be the same as another So you have to work that out for yourself. If you are feeling down and achy simply up your intake! & this goes the other way, if you are not doing much and decide to take loads of protein and you start getting an upset stomach and putting on weight decrease the intake. Don't get confused with that muscle ache after a good session and that depressed down feel which is associated with overtraining. EASY. So for example, i'm 90kg and I go to the gym nearly every day with intense exercise so i'll take between 1.8g and 2.0g per kg of body weight: 2.0g x 90 = 180g. So I should be taking 180g of protein per day so hypertrophy (growing) will start in my muscles.
Taking the protein at the right time is important also, in general pre and post supplementation workout is said to increase physical performance, recovery time, lean body mass, muscle hypertrophy and strength. This is because the amino acids are nourishing the torn muscle fibers. It is also suggested that your whey protein should include 3-4g of leucine per serving which is seen as a ideal supplement for pre and post workout to maximize muscle protein synthesis (MPA).
Now getting your protein in..... you can go many ways about this. Firstly the supplement side where you can take whey protein (you can read my review about this down below on another article) glutamine (will do a review soon) and there are many more, but.... I feel that food is the best way to go. Although a protein shake will get digested quickly and reach your muscles quickly you can not survive on them. If you are looking to get big you gotta EAT BIG. There is no point spending hundreds of pounds on supps when you spend pennies on food, or eat bad (except for daaat cheat day). Next time you are at the shop get some chicken, fish, turkey, cottage cheese & then go ahead and get some fruit and veg, and the then some brown rice. A good diet is the foundation of any successful body builder/weight lifter/athlete/ fitness model etc.
Now I know for a fact some people reading this will go against me, but this is my personal opinion mixed with scientific sound data. Sooooooooo I don't care.
Taking the protein at the right time is important also, in general pre and post supplementation workout is said to increase physical performance, recovery time, lean body mass, muscle hypertrophy and strength. This is because the amino acids are nourishing the torn muscle fibers. It is also suggested that your whey protein should include 3-4g of leucine per serving which is seen as a ideal supplement for pre and post workout to maximize muscle protein synthesis (MPA).
Now getting your protein in..... you can go many ways about this. Firstly the supplement side where you can take whey protein (you can read my review about this down below on another article) glutamine (will do a review soon) and there are many more, but.... I feel that food is the best way to go. Although a protein shake will get digested quickly and reach your muscles quickly you can not survive on them. If you are looking to get big you gotta EAT BIG. There is no point spending hundreds of pounds on supps when you spend pennies on food, or eat bad (except for daaat cheat day). Next time you are at the shop get some chicken, fish, turkey, cottage cheese & then go ahead and get some fruit and veg, and the then some brown rice. A good diet is the foundation of any successful body builder/weight lifter/athlete/ fitness model etc.
Now I know for a fact some people reading this will go against me, but this is my personal opinion mixed with scientific sound data. Sooooooooo I don't care.
Had to be inventive with the picture.....
This is the reference from what I have got my info from, it's not Harvard referenced because that takes timeeeeeee:
Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Matthew Stark, Judith Lukaszuk, Aimee Prawitz, and Amanda Salacinski,
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