How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That’s 139 grams for a 180-pound man.
Men who work out 5 or more days a week for an hour or longer need 0.55 gram per pound. And men who work out 3 to 5 days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.Now, if you’re trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass.And no, that extra protein won’t wreck your kidneys: “Taking in more than the recommended dose won’t confer more benefit. It won’t hurt you, but you’ll just burn it off as extra energy,” Dr. Tarnopolsky says.
It’s Not All the Same
Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are dairy products, eggs, meat, and fish, Layman says. Animal protein is complete—it contains the right proportions of the essential amino acids your body can’t synthesize on its own.It’s possible to build complete protein from plant-based foods by combining legumes, nuts, and grains at one meal or over the course of a day. But you’ll need to consume 20 to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide, says Dr. Tarnopolsky. And beans and legumes have carbs that make it harder to lose weight.So if protein can help keep weight off, is a chicken wing dipped in blue-cheese dressing a diet secret? Not quite: Total calories still count. Scale down your fat and carbohydrate intake to make room for lean protein: eggs, low-fat milk, yogurt, lean meat, and fish.
Timing is Everything
“At any given moment, even at rest, your body is breaking down and building protein,” says Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut. Every time you eat at least 30 grams of protein, Layman says, you trigger a burst of protein synthesis that lasts about 3 hours.But think about it: When do you eat most of your protein? At dinner, right? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake.Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It’s like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: “There’s only so much you can put in to maximize performance; the rest is spillover.”Eating protein at all three meals—plus snacking two or three times a day on proteins such as cheese, jerky, and milk—will help you eat less overall. People who start the day with a protein-rich breakfast consume 200 fewer calories a day than those who chow down on a carb-heavy breakfast, like a jam-smeared bagel. Ending the day with a steak dinner doesn’t have the same appetite-quenching effect, Layman says.
Workouts Require Fuel
Every guy in the gym knows he should consume some protein after a workout. But how much, and when? “When you work out, your muscles are primed to respond to protein,” Volek says, “and you have a window of opportunity to promote muscle growth.”Volek recommends splitting your dose of protein, eating half 30 minutes before the workout and the other half 30 minutes after. A total of 10 to 20 grams of protein is ideal, he says. And wrap a piece of bread around that turkey, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. Moreover, you won’t use your stored protein for energy; you’ll rely instead on the carbs to replenish you.One study, published in the American Journal of Clinical Nutrition, pinpointed 20 grams as the best amount of post workout protein to maximize muscle growth.You’re doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. “If you’re lifting weights and you don’t consume protein, it’s almost counterproductive,” says Volek. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking.
Powders are for Everyone
Everyone—not just muscleheads—can benefit from the quick hit of amino acids provided by a protein supplement, bar, or shake. Your best bet is a fast-absorbing, high-quality kind like whey protein powder (derived from milk): “It appears in your bloodstream 15 minutes after you consume it,” Volek says.Whey protein is also the best source of leucine, an amino acid that behaves more like a hormone in your body: “It’s more than a building block of protein—it actually activates protein synthesis,” Volek says. Whey contains 10 percent leucine while other animal-based proteins have as little as 5 percent.Casein, another milk protein sold in supplement form, provides a slower-absorbing but more sustained source of amino acids, making it a great choice for a snack before you hit the sack. “Casein should help you maintain a positive protein balance during the night,” says Volek. Building muscle while you sleep? Thanks to protein, anything’s possible.For a women to get your personal protein “RDA,” multiple the number 0.36 by your weight in pounds. (For a sedentary 150-pound woman, that would be 54 grams.) Double it if you’re very active or aiming for “optimal protein,” which can help you maintain muscle as you age and support weight loss.
You’re in middle age,
Eating more protein as you get older may help you maintain muscle and ward off osteoporosis, “so you can stay stronger and more functional,” says Rodriguez. In a 2015 study, adults over the age of 50 who roughly doubled the RDA (eating 1.5 grams of protein per kilogram, or 0.68 grams per pound, of body weight) were better able to rebuild and retain muscle after only four days, compared with control groups eating the RDA.Doubling the RDA gives you “optimal protein,” a concept that Rodriguez and more than 40 nutrition scientists advanced at a recent Protein Summit, the findings from which were published in 2015 in The American Journal of Clinical Nutrition. Optimal protein works out to be about 15% to 25% of your daily calories, still below the level recommended by many popular high-protein diets. Over a day, that could look like 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams daily.
Have a look below at some excellent products and resources:
Cellucor COR-Performance Whey, Pure Whey Protein Isolate & Whey Concentrate
25G of whey protein per scoop
5.5G Naturally occurring BCAAs
Tru-Facts full label disclosure
Evlution Nutrition Stacked Protein Powder (Chocolate Decadence) 2 Pounds
Stacked Protein Delivers 25 Grams of premium protein per serving
Take a Stacked Protein Shake before or after exercise to help muscle repair. (For men and women)
Stacked Protein provides a stack with 5 grams of BCAAS and 5 grams of Glutamine per serving for maximum recovery.
Bone Broth Protein Powder Supplement for Women and Men | Designed for Joint Pain Relief with Glucosamine Chondroitin, Weight Loss, Digestive System, Younger Hair & Skin | 100% Natural Flavored (1LB)
✔NEXT GENERATION BONE BROTH PROTEIN POWDER: Made from 100% bone broth hydrolyzed proteins with Pasture Raised Cows, Bone Broth Hydrolyzed Protein is one of the healthiest *healing* protein without the side effects. It is perfect for those who can't handle dairy products. It will help treat leaky gut syndrome, tolerate food allergies and prevent potential stomachaches. Bone Broth also possess the benefits of Collagen Peptide as they are two similar components.
✔EXCLUSIVE BENEFITS: Bone Broth has Glucosamine Chondroitin, Hyaluronic Acid, and Gelatin. Sufficient level of Bone Broth Hydrolyzed Protein is extremely difficult to include into anyone's diet without the proper resources. BeLive's Next Generation Protein is here to provide the finest purified powder packed with Gut Friendly Protein and Amino Acids that can contribute to Healthy Skin, Weight Loss, Inflammation Reduction, Detox and Cleansing, Joint Comfort, and Digestive Health.
✔CONSUME AT EASE: BeLive's Bone Broth Hydrolyzed Protein powder can be easily mixed with smoothies, protein shake, food, and into drinks without any after taste. Great with almond, cashew, or coconut milk or added to your favorite recipe. *Powder will dissolve better in warm water.
Isopure Whey Protein Isolate, Unflavored, 3 Pounds (Packaging May Vary)
Unflavored whey protein isolate that contains 25 grams per serving, of pure Whey Protein Isolate
All impurities typically found in most whey proteins have been removed
Can be added directly to hot/cold foods or beverages and the tasteless formula blends in perfectly
BioSteel Whey Protein Isolate – 2lbs
HIGH QUALITY! Biosteel Whey Protein Isolate is the highest quality protein powder available and promotes lean muscle growth and fuels your muscles.
AMINO ACIDS! A key ingredient in Whey Protein Isolate is Recovery Complex which provides a potent dose of key amino acids the body requires after exercise that will help repair damaged muscles.
AIDS RECOVERY! The proprietary blend of high quality amino acids in Whey Protein Isolate are designed to repair damage to muscles, improve immune function, enhance lean muscle gain and reduce the effects of exercise induced stress.
Amazing Nutrition 100% Whey Protein Powder with Array Of Amino-Acids, Strawberry Flavor, 5 lbs
MuscleTech NitroTech Whey Protein Powder, Whey Isolate and Peptides, Vanilla, 4 Pound
NITRO-TECH contains 30 grams of protein, primarily from whey protein isolate, ultra-filtered whey protein concentrate and hydrolyzed whey protein isolate, with only 2 grams of carbs and 1.5 grams of fat!
NITRO-TECH contains a research-proven dose (5 grams) of creatine monohydrate. In one scientific study, subjects taking the key compound found in NITRO-TECH gained more strength and improved their overall performance during bouts of high-intensity training versus the placebo group.
In addition to its key musclebuilding ingredient, NITRO-TECH also contains BCAAs (leucine, isoleucine and valine) and is designed to deliver essential amino acids and proteinogenic (protein building) amino acids that are quickly digested and absorbed by your bloodstream
Kaizen Naturals Whey Protein Isolate, 2 kg, Gluten-Free, Non-GMO
Sweetened with stevia
Gluten- and GMO-free
0 g sugar