The moment you stop exercising, your body starts to recover.
You should ingest simple proteins and carbohydrates immediately after your workout ends.
It is widely accepted that the ideal amount of protein for an athlete trying to gain muscle to eat post-workout, is 25-30 grams. Coincidentally, this is generally the amount of protein in a single protein shake, if you use them.
It's very important to make sure that protein comes from varied sources.
Have a look at the Protein Foods List on this website to get some ideas.
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Can I eat too much protein?
Firstly, this information is still up for debate.
Modern research suggests that, for an athlete, it is not possible to have too much protein, up to a point. Protein helps repair the growth of muscle mass (as well as hair, nails etc).
As a rough guide, a normal person should eat 1 gram of protein per pound of bodyweight, per day.
If the person is a bodybuilder or an athlete, this can be bumped up to 1.5 grams of protein per pound of bodyweight, per day.
See what works for you.
Do remember that there ARE calories in protein. So if you're planning on sitting on your sofa watching TV every day eating a tonne of protein and hoping for some muscles... the protein WILL make you gain weight (as fat) if you eat enough of it.
Studies suggest that 2+ grams of protein per lb of bodyweight, per day, will put stress on your body.
With that said, if you lead a healthy lifestyle, the chances of seeing any ill-effects from eating too much protein are extremely remote.
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What are protein shakes?
Protein shakes are a quick, convenient way of getting a shot of protein into your body. They are no longer just used by athletes, and are now starting to feature on the menu for many amateur bodybuilders and healthy types.
Protein shakes can be used to supplement your protein intake, which is of vital importance when building and repairing muscle mass.
Are protein shakes dangerous?
No current studies suggest any negative side effects caused by protein shakes or powders. Ensure you buy a quality protein powder, just in case. You get what you pay for.
Which are the best protein powders on the market?
Protein powders and supplements have been around for a long, long time. Along with most bodybuilding supplements on the market today, protein mixes and powders have been targeted by supplement companies who are trying to make some money.
You will quickly notice that most every company in the sector markets their specific powder as the 'best', and all use different statistics and selling points to convince you to buy.
My favorite protein powders that have delivered the best results for me, personally, are those made by L.A Muscle.
Can protein shakes help me lose weight?
Yes, although it's best to choose one without sugar or sweeteners if possible.
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Protein is a necessary macro-nutrient. It is essential for the proper growth, function and repair of the human body. We, as humans, can manufacture many amino acids that are required for the production of protein, some amino acids need to be obtained from vegetable/animal sources. People have been debating the specific amount of protein a human needs per day for a long time.
What is the recommended daily amount of protein I should be eating?
The recommended daily intake of protein is 46g for woman, and 56 grams for men, both aged 19-70.
Can you ingest too much protein?
Indications show that excess protein MAY cause a strain on the liver. Contrarily, protein deficiency can cause muscle atrophy, and for the human body to function in a less than optimum way.
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Chicken & poultry
High protein, inexpensive, low fat. Chicken is just GREAT. Go for the chicken breast, as it has less than half the fat content of the dark meat. Frying the chicken, or generally eating the portions on the bone or with skin SIGNIFICANTLY increase the fat content.
Grill, boil, or roast your chicken to keep the fat content down.
Seafood
Do NOT neglect fish & seafood if you're aiming for a high protein diet. The fat content can be a little higher than with leaner poultry BUT the fat's OMEGA-3, which makes our bodies happy. Studies suggest that OMEGA-3 fatty acids are good for our hearts, and may even promote weight loss in humans. Grab some tuna, mackerel, salmon or sardines.
Egg & dairy
Avoid the full fat versions and egg & dairy products are amazing sources of protein. Grab some eggs, milk, yogurt & enjoy.
Whey protein
Whey is hands down, absolutely the best protein supplement available. Whey is created during the churning process of milk into cheese. The manufacturers make it in lots of different flavours, so you can pick your favourite - just mix with water or milk, and a giant shot of protein is delivered directly to your body. Studies suggest whey can even help you burn fat. The quality of the whey is VERY important, so many sure you buy only the best
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