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General Health & Fitness
Nutrition and Supplements
Protein Supplementation- How much do we need if working out to gain muscle?
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<blockquote data-quote="Dave Barry" data-source="post: 2782" data-attributes="member: 117"><p>*<strong>Athletes</strong> engaged in <strong>intense training</strong> need to ingest about 1.5 &#8211; 2 times the RDA of protein in their diet (<strong>1.5 to 2.0 g/kg/d</strong>) in order to maintain protein balance.</p><p>*<strong>General fitness</strong> program, protein needs can generally be met by ingesting <strong>0.8 &#8211; 1.0 grams/kg/day</strong> of protein.</p><p>*<strong>Athlete</strong>s involved in <strong>moderate amounts</strong> of <strong>intense training </strong>consume <strong>1 &#8211; 1.5 grams/kg/day</strong> of protein.</p><p>*<strong>Athletes</strong> involved in <strong>high volume intense training</strong> consume <strong>1.5 &#8211; 2.0 grams/kg/day</strong> of protein.</p><p></p><p>*Personally, I prefer Hydrolyzed protein for intra/post-workout.</p><p>*Casein during the evening.</p><p>*Whey isolate elsewhere.</p><p></p><p>Example of my post-workout shake:</p><p>*20 ounces of spring water</p><p>*50 grams of hydrolyzed protein</p><p>*2 grams of beta-alanine</p><p>*5 grams of mono-hydrate, micronized creatine</p><p>*10 grams BCAA</p><p>*70 grams Vitargo</p><p></p><p>Intra-workout:</p><p>*16 ounces of spring water</p><p>*25 grams of hydrolyzed protein</p><p>*15 grams of carbohydrates</p><p>*2.5 grams of mono-hydrate, micronized creatine</p><p>*2 grams of beta-alanine</p><p>*10 grams of BCAA</p></blockquote><p></p>
[QUOTE="Dave Barry, post: 2782, member: 117"] *[B]Athletes[/B] engaged in [B]intense training[/B] need to ingest about 1.5 – 2 times the RDA of protein in their diet ([B]1.5 to 2.0 g/kg/d[/B]) in order to maintain protein balance. *[B]General fitness[/B] program, protein needs can generally be met by ingesting [B]0.8 – 1.0 grams/kg/day[/B] of protein. *[B]Athlete[/B]s involved in [B]moderate amounts[/B] of [B]intense training [/B]consume [B]1 – 1.5 grams/kg/day[/B] of protein. *[B]Athletes[/B] involved in [B]high volume intense training[/B] consume [B]1.5 – 2.0 grams/kg/day[/B] of protein. *Personally, I prefer Hydrolyzed protein for intra/post-workout. *Casein during the evening. *Whey isolate elsewhere. Example of my post-workout shake: *20 ounces of spring water *50 grams of hydrolyzed protein *2 grams of beta-alanine *5 grams of mono-hydrate, micronized creatine *10 grams BCAA *70 grams Vitargo Intra-workout: *16 ounces of spring water *25 grams of hydrolyzed protein *15 grams of carbohydrates *2.5 grams of mono-hydrate, micronized creatine *2 grams of beta-alanine *10 grams of BCAA [/QUOTE]
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General Health & Fitness
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Protein Supplementation- How much do we need if working out to gain muscle?
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