What's a good amount of protein to consume every day if you're exercising quite a bit? I've been told 1.2 grams per pound of bodyweight but that seemed like a bit much.

Also - I know that consuming protein right after a workout is the best way for your muscles to rebuild efficiently, but what is a good amount of time? 30 minutes after a workout? 45?

 

I've heard a good number is between 1 -1.2 grams of protein per pound of muscles mass. To figure out muscle mass I use bodyweight * (1- % bodyfat).

As for the time to consume the protein I think it's a little bit of a trade off. Within a half hour is good if you are trying to build muscle mass. If you also do some cardio at the same time that you do weights your body continues to burn fat after you finish the workout, so you might want to wait longer in that case.

 

2-3 grams per pound

I try to eat at least 3 lbs of lean meat a day and add low carb protein drinks. Whey protein is the best.

Make platters of chicken, roast, turkey to eat throughout the day.

Cycle in creatine for 6 weeks don't stay on it

Rule of thumb I follow is carbs before and after a workout. Protein when at rest.

All depends on what results you're working on. Journal everything you eat and every exercise you do too.

 

1-2lbs per Bodyweight natural
2-2.5lbs per bodyweight when on gear

whey protein, 20g, post workout along with dextrose,50-80g, immediately after workout

real whole food protein other times in the day

cardio done in the AM before breakfast yields best fat burning

 

i argree, cardio first in the morning before breakfast does wonders for leaning out.

protein shake right after workouts for me. i try to ingest about a gram of protein per lb of body weight.

i'm still trying to lose some fat and i really don't want to get that big. so i ease up on the protein and the big weights.

 

ive heard that .8 to 1g per lb you whey..haha what a lame joke ( .. i start eating @ 1 hr after workout to try and make my body burn fat instead .. dont know if thats good though....i also take creatine before and also with a shake before i do yoga to stretch properly( yea its gay but helped my rotator cuff heal .


thomas

 

Nothing wrong with Yoga... never taken it myself but from what I hear it builds strength, flexibility, & endurance pretty efficiently

 

i didnt realized how unflexable i was then i started doing it and looking at it as "yeah i can do that " then i started and realized how unflexible i was .. makes you sweat sometimes but makes you feel great after working out.. also gotta love full body massages every couple months.. that helped me after i had inflammed hamstrings from running too much.....felt like a new man..


thomas

 

Stretching is supposed to help expand the fascia in the muscles, which is good when trying to promote hypertrophy

 

I try and do as much stretching as possible - I just started a martial arts class a month ago and I need a much wider range of motion in my legs than I have at the moment.

I'm told that a good way to loosen yourself out is to stand with each foot on a sheet of cardboard and let your legs slide out sideways, keeping your body weight on your thighs. Absolute torture but it gets the job done.