How Much Protein to Take Per Day ? This is the one common question of our self to get a healthy life style. Whether you’re trying to lose fat, tone up, gain weight, or perhaps a little of each, you’re certainly trying to build muscle and increase your lean muscle mass, and that’s where people wonder how much protein to take.
Muscle building does not happen overnight, it’s complicated, very stressful and it’s a time-consuming process that requires a lot of patience, hard work, dedication and self-discipline.
That’s where protein can help.
Protein is vital for all of us, especially for those who are trying to build muscle, but does that mean we have to sacrifice certain foods and feed on shakes and supplements?
One of the most common questions that personal trainers and fitness experts ask about weekly plans is how much protein to take per day for good muscle growth and recovery.
Well, to make it a little easier, here’s a detailed answer.
How much protein to take for muscle growth
Before seeing how much protein to take a day, it is important that we really understand the role that protein plays in muscle growth and recovery.
The protein is made of amino acids, which are what make up the muscle tissue. Without the amino acids, it would be virtually impossible for muscle tissue to grow and repair itself once damaged.
Each protein molecule is made of: carbon, hydrogen, nitrogen and oxygen, and it is nitrogen that plays a more important role in the growth and recovery of muscle tissue.
When you have enough protein in the body, you ensure that the body is in an optimal balance of nitrogen, which is related to the anabolic state, which means that you will be in the state of creation of new muscle tissue.
When you consume protein, amino acids, oxygen and other nutrients that promote muscle growth, these will be quickly distributed in skeletal muscle tissue, ensuring that they begin to grow and recover after a hard workout.
Protein is an essential macro nutrient for protein synthesis, in which the body begins to synthesize new muscle protein to replace those that we have lost or damaged, for example after a training session.
How much protein to take per day?
Depending on who you talk to, you can get a different answer, since all the bodies are different, so each body responds to a stimulus in different ways.
The general consensus is that anyone who wants to maintain or build muscle (through training) should take about 1.5 g of protein per kilo of body weight.
This means that a man who weighs 100 kg may need 150 g of protein per day. For more detail, check out the following graphics.
Protein for men
We all know we need protein in our diet, but have you ever wondered how much protein to actually take? Find out using this Myprotein beginner guide:
Protein for women
Stereotypes are the norm when it comes to protein intake in diets, especially when it comes to women and their fitness goals.
Although more and more people are taking into account the benefits of protein (for everyone) some still believe that taking protein is related to hypermusculated men, believing that if you take protein you will end up with a similar body.
… it’s true?
Protein provides strength, and should be associated with increased lean muscle mass, the secret ingredient for the toned physique that many women dream of.
Let’s take a look at the power of the protein and the benefits it provides:
Supplementation with protein shakes
When it comes to protein consumption. There is nothing healthier and fresher than a natural food. And although protein shakes are extremely beneficial. They should not be substitutes for any food.
They should be used as supplements to these meals. Taking them for example between meals.
Types of serum
Whey protein concentrate
Whey protein concentrate is a derivative of cow’s milk. And is obtained when the milk separates to get cheese. When this happens, the milk separates into solid and liquid. The solid is the curd, and the liquid is the serum.
Concentrated protein whey is made up of about 20% of the milk protein. And is a fast-absorbing protein, which is full of amino acids.
Concentrated whey is 75-80% pure protein per serving. While the rest are carbohydrates and fats
Whey protein isolate
The isolate of whey protein is created at the same time as the protein concentrate. Only that it is processed and filtered.
Additional treatments are applied to maintain nutrients and discard more impurities.
The protein isolate has about 95% pure protein per serving, while the isolate was 75-80%.
It is also comes from cow’s milk, although it is different from whey concentrate.
Casein is made from 80% of the total proteins in cow’s milk. Contains a mixture of peptides and amino acids, and is digested much more slowly than serum.
Because of this, it is usually taken before going to bed. To keep the body in a constant anabolic state while we sleep.
How many protein should I take per day?
Remember, each body is different, but speaking in general terms of how much protein to take. The magic number per day is between 3 and 5 protein shakes made with pure protein powder without additional macros. Which becomes more complicated.
For example, protein powder may come as a replacement for a meal. Which may include carbohydrates and other additional ingredients
When should I take protein shakes?
This is a topic that deserves a long debate. But even so, the protein can be taken at any time of the day to increase your protein intake. Some examples:
- The first protein shake early in the morning as soon as you get up to get some protein and nutrients for your muscles as quickly as possible.
- After your breakfast and before the meal.
- Between meals during the day as a quick snack.
- After your training to replenish glycogen levels and nutrient levels in muscle cells. After training, your muscles absorb more nutrients than normal, and this is true for an hour.
- Many people take dextrose or another type of sugar with their protein shakes. To create an insulin spike and help the muscles assimilate the nutrients.
- Consuming casein protein at the end of the day, or other slow-absorbing protein. Perfect before going to sleep to keep your body and muscles fueled while you sleep.
You can also read : The Benefits of Drinking Water