Monday, September 24, 2018

When should one take Whey Protein & How Much Protein Do You Need Per Day? | The Ultimate Beginner's Guide - Health and Fitness City

When Should one take Whey Protein?

This is a question that is often asked by many people who are interested in consuming whey protein but do not know how to go about it properly. It is not tough to learn when to take this protein to reap its benefits.

Firstly, if you want to take whey protein on its own, you should do it within half an hour to an hour after a workout that is based on strength training. This is because this protein gets digested very quickly. During other times, you should eat it with other foods so that digestion can be slowed down. For instance, for extra protein in your breakfast without foods like eggs, you can add whey protein to your oats in powder form.

Secondly, if you want to have a healthy snack while you are in the office, you can have a whey protein-shake combined with a bit of fish oil or nuts. This again will help in slowing down the digestion process of the protein. The fat combination is what helps slow down digestion and this in turn benefits you greatly by allowing the levels of insulin in your body to stay even. It also aids in the stimulation of CCK, which is a hormone that lets your body know when it is full.

Protein that is digested after a workout gives your body the amino acids that it needs for the repairing and building of new muscles. According to experts, consuming whey protein as soon as you complete a workout could be especially beneficial as it has a rich content of Leucine, an amino acid that is easily absorbed by the body.

How Much Protein Do You Need Per Day?

How Much Protein Do You Need Per Day, and When Should You Increase Your Intake

According to both the Academy of Nutrition and Dietetics as well as the American College of Sports Medicine, the average adult requires .8 grams (g) of protein per kilogram (kg) of body weight on a daily basis. Adults who workout moderately or participate in recreational sports should increase their protein intake to 1.1 and 1.4 g per kg of body weight per day. Competitive athletes should have between 1.2 and 1.4 g per kg of body weight per day. And individuals involved in ultra-endurance sports or athletes aiming to build muscle mass should have between 1.5 and 2 g per kg of body weight per day. In other words, if you weigh 75 kg, or 165 pounds, and you’re looking to bulk up, you would want to aim for 150 g of protein per day.

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