1. PROTEIN GUIDE
2. WATCH OUT
This table on the right clearly depicts just how much protein is required by the body when partaking in various physical activities as shown. Find the closest type of fitness training to what you partake in per day just to see how much protein you need to enhance your performance and muscle nutrition.
All you need then is this simple equation: Your protein intake amount in grams associated with your type of training multiplied by your bodyweight in kilograms as the table suggests. Here we will use an example of a 75kg Resistants Athlete (Heavy Intensity) in this formula = 1.5 to 1.7 grams. So multiply your protein intake by your bodyweight in kilograms this case around 1.6 grams of protein for a Resistants Athlete (Heavy Intensity) x 75kg (bodyweight) = 120 grams of protein this type of athlete should consume per day.
To look a little further simply divide your answer by the number of meals a day you consume, we’ll say 5 meals in this example. 120 grams of protein per day (divided by) 5 meals a day = 24 grams of protein per meal per day. Now you can easily tell just how much protein should be consumed per day to get the results you strive for.
It is now easy to calculate that the athlete we used in this example must then consume either 160 grams of Chicken per meal per day or 185 grams of Fish or even 130 grams of Beef per meal. You should now see immediately why protein supplements are so practical to include within your eating plan. Whether it be due to preparation time needed to prepare the meals your body requires, cost of each meal needed to be consumed per day or the fact that protein supplements offer the same amino acids as whole food sources in more concentrated doses – with lower levels of calories, fat, carbs and cholesterol.
Protein supplements today are a healthy choice for consumers to fill much needed requirements that the body needs at a cost effective price, easy to prepare and that taste great.
To find out more about the difference between a good and bad protein, please take a look at our PROTEIN SUPPLEMENTS EXPOSED PAGE.
Note that you should also plan on eating some extra protein (roughly 1.0 – 1.2g/kg/day) if you’re trying to lose weight on higher-protein, lower carbohydrate diets, as some of the amino acids will be burned for fuel. These amounts include all of the protein consumed through foods, beverages, and supplements. What’s more, your daily protein allotment should be spread out over 5-6 smaller meals to enhance absorption and utilization. If you’re a big meat, fish, poultry, egg, and dairy food eater, you can probably get by with a smaller “hit” of protein from your powdered mix. Vegetarians and others who eat lots of starchy foods will benefit more from a higher-protein formula.