Recommended Protein intake excites probably almost every fitness enthusiast.
Should protein be taken in supplement form, what should be the daily protein intake and should it be tailored to training and non-training days? This will become clear in the following lines.
Protein intake in the form of a dietary supplement (protein powder) is not a prerequisite for achieving fitness goals.
Like any supplement, protein powder should complement a person’s menu and not replace a varied diet.
So whether you are losing, gaining or maintaining weight, protein intake is not an indispensable factor in your success.
However, if for some reason you are unable to get the required amount of protein from food, then it is wise to add protein powder.
It also has applications in making lower calorie desserts and baked goods.
How much protein should we take per day
The daily dose of protein is not a universal number, because it depends on the characteristics, regime and goals of a particular person.
The daily protein intake is based on the total amount of protein taken in for the day (either through food alone or through food combined with protein powder).
Most exercisers (95%) would derive almost maximum benefit from an intake of 2 grams of protein for every body pound.
Which means that at a personal weight of 80 kg, an intake of 160 g of protein per day should be sufficient.
At least 60-70% should be obtained through food, and the remaining amount can be supplemented through protein powder.
This way you can determine your daily protein intake.
Protein intake on a non-training day
Most people take protein powder as something that should be present on workout days, but this is not the case.
On your off days, you can still take protein, and the best time to do so is between meals or in long intervals when you don’t get a chance to eat well.
Protein intake before exercise
If you don’t have the opportunity to eat before your workout, and fasted workouts don’t affect you well, then you can include a protein shake before your workout.
However, consider the pre-workout interval – even in liquid form, it’s not good to train on a full stomach.
Protein intake after exercise
Post-workout protein intakes is the best time for a protein shake on training days.
Of course, it doesn’t have to happen the second after your workout is over, but the closer the better, even if it’s 1-2 hours later.
High protein intake
Many people think that having a high protein intakes will lead to a better result, thinking that more equals better.
More protein = more muscle mass = more strength = more and better results.
To some extent this is true, BUT after a certain point protein becomes redundant and doesn’t help with anything in particular, as much as we would like it otherwise.
Protein intakes above 1.8 to 2 grams per body pound do not provide any additional benefit in terms of muscle hypertrophy, strength gains, or improved body composition.
If you want to play it safe and play it safe, it’s okay to take slightly higher amounts, like 2-2.5 g/ram of protein per body pound per day, but anything above that is generally completely unnecessary.
Protein intake in women
Nutritional supplements are not separated by gender – there is no proteins for men and proteins for women, so protein intakes in women is not something that differs from men.
Protein intakes in women is perfectly okay if the lady has decided to supplement the required amount of proteins through protein powder.
Protein intake is not a prerequisite for achieving athletic goals, but it is necessary when a person fails to obtain the necessary amount of protein through food.
Of course, in these cases it is better to work towards optimizing nutrition first.
Protein can be taken at any time of the day, it depends on a person’s daily routine – it can be between meals, in a large gap without food or after exercise.
It can be on its own or in addition to other foods, in the form of a smoothie, which is also a more nutritious option. A matter of personal choice and preference.
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