Eat 0.8 g of protein for every 1 kg (2.2 lbs.) of body weight. This means that a 200 lb person would need approximately 72 g of protein a day. This is what the Institute of Medicine recommends for a healthy adult. These are subsistence levels for sedentary individuals. If you exercise at all, the minimum should be 0.8 g per pound of body weight. So, a 200 lb. human should have 160 g of protein daily, more that twice as much as sedentary individuals.
Eat 15% of daily calories from protein. Protein provides 4 calories per gram. So for a 2,000 calorie diet, you would eat 75 g of protein daily. Again, this is for sedentary individuals and is a minimum amount needed to support life. Active persons should have at least twice that, or 30%.
Increase daily calories of protein up to 40% (with fat at 30%, carbs at 30%). The extra protein calories should replace refined carbohydrates (eliminate high fructose corn syrup and processed grains). For a healthy adult, this increase should not negatively affect the kidneys if you drink 12 (8 oz.) glasses of water daily. By increasing the amount of calories from protein, you will achieve the heart healthy affects of the protein, achieve fat loss and increase lean body mass.
Add whey protein powder to your diet if you are using protein powder to aid in post-workout recovery. It is made from milk and very effective at delivering nutrients in soluble form throughout the body. It is also better than milk protein alone at synthesizing new muscle protein. Whey protein is extremely soluble and absorbed easily by the body. It will absorb quickly as well, which makes it good for post workout. Also, due to its ability to act as carrier for other nutrients, whey protein is a good supplement to take with meals. Whey can cause gas and bloating in lactose intolerant individuals. It comes in 3 levels of filtration which decreases these gastrointestinal side effects filtration with more filtration (Whey Protein, Whey Protein Isolate, and Advanced Whey Protein Isolate). The higher the level of filtration, the more expensive the product. It can be found at most health food stores and is reasonably priced
Soy protein: This supplement is not the best choice for men. Soy protein has also been shown to stimulate new muscle synthesis and be effective in post workout recovery, however it can raise estrogen levels and decrease the ability of the hormone lipase to break down
Understanding Quality in Protein Powders
The market contains many protein powders of varying qualities. It can be hard to understand which protein has the highest amount of bioavailable protein or which blend is the right for you. Here are some tips to help you along.
Beyond the basics
Know the difference between isolate and concentrate.
Concentrate contains between 30% and 85% protein. It is cheaper and easier to find.
Isolate contains more than 90% protein and is more expensive.
When purchasing protein powder, be sure to check the label for the percentage of protein to be sure you are getting the best powder for your money.
Whey protein concentrate can be a good source of whey protein, but often contains more fat and lactose than whey protein isolate. Ion exchange isolate starts out as concentrate, but then ends up as an isolate after a machine process. This process will help you get more protein per serving, but through this process some of the important peptides in whey are taking away.
These little pieces can be used for a healthy immune system. So ion exchange whey protein will deliver more protein, but does have less of some of the important components of the whey protein.
Because of this, I prefer regular whey isolate over ion exchange, but the difference between the two is very minimal. Hydrolyzed protein is in my opinion the best. It is already broken down which means it will be digested very fast. This would make it a favorite for post workout.
Here's What You Do
Multiply the grams of protein by 4 to find the total calories coming from protein.
Divide the number you got in part 1 by the total number of calories.
Example - The amount of protein is 23g in 1 serving, and each serving has 110 calories.
23g x 4 = 92 calories from protein 92 / 110 = .836
.836 x 100 = 83.6% protein post-workout.
For losing fat, you are going to want the purest protein, with as little added fat and carbs as possible. For this, a whey protein isolate would be a great choice. Soy protein isolate is also a good option.
Also, when losing fat, MRPs are your best friend. They provide protein, as well as carbs for energy, and are low calorie meals. You want to stay away from weight gainers, as your goal is not to gain weight (duh).
Each Serving Contains ruff idea of what to look for:
Calories from Fat 18
Total Fat 2g 3%
Saturated Fat 1g 5%
Cholesterol 40mg 13%
Sodium 40mg 2%
Potassium 150mg 4%
Total Carbohydrates 3g 1%
Dietary Fiber 0g
Proteins 26g 52%
Hope this helps you with deciding if you have chosen the correct protein powder that is going to help you reach your fitness goal.
Have a look at the nutritional information and see!!
This is the one I take as it tastes good, low in sugar
WPI – Horleys Ripped- ultra lean muscle mass builder with a metabolic boosters .
I would take a shake in the morning as breakfast
Mix berries 100g, 30g of oats blend all together to make a nutritional shake to get you ready for the day.
Have another post workout.
A diet to utilise your training and get the best benefits no matter what your goal is ...
Refined Carbohydrates - 1 serving per day (conditional)
Only eat sweets and refined grains around training times if needs but skip them entirely on your "off days".Be smart about your options by choosing simple carbs that deliver some nutrient value, versus the junk( eg soft drink, chips, pastries)
Tip sweets that are some what healthier are fig bars,whole grain banana bread sand dark chocolate rick in coca.
Supplements: 3 important ones to take daily
A daily dose of immune system- boosting vitamin D makes good sense,since the sun is too weak most f the year to produce it naturally in our skin and food sources are scarce. Fish oil supplements improve heart and brain health,and control inflammation in your hard working joints, protein supplements ( whey or soy protein powders ) are best for post workout recovery , or in breakfasts that lack protein .
Good Fats :
2-4servings per day
I serving = 2 teaspoons
If you want a healthy metabolism, strong heart and less belly fat, include one fat source in each meal.The only time to skip or lint it is right after a workout. Fat slows gastric emptying thus delaying delivery of critical nutrients to your muscles. Plus,it's not a nutrient that plays a key role in recovery.
Fruits 2-4 serves
It's a misconception to ban fruit due to its sugar content, as most fruit actually has a limited impact on blood glucose levels,and the a,out of slimming fibre and disease- fighting antioxidants are tough to beat.Be sure to focus on whole fruits,rather than juice,whenever possible .
Eat a piece of fruit with both morning and afternoon snacks,along with a fist full of berries with breakfast .
Starchy vegetables and whole grains
2-6servings per day
1 serving = 1/2 cup cooked sweet potato, 3/4 cup of pumpkin,1/2 cup of cooked grains, 1 ounce of cereal
You need your grains and vegetables , which are sources if carbohydrates to fuel your workouts,and will vary with your training. Try to have your high carbohydrates foods earlier in the day rather than late in the evening to ensure your body has time to digest them and utilise rather than storing.
Non starchy vegetables, such as spinach, asparagus,cauliflower,onions and box Chou are fibre rich, low calorie disease fighters that will keep you go healthy and lean.Aim to include a variety of colours to give your diet a broad spectrum of vitamins, minerals and antioxidants.
Protein 1 serving= 10g of protein
Protein helps build lean muscle and has an appetite suppressing effects, making it absolutely essential for active women. Depending on the intensity and frequency of your workouts, your protein needs could be as much as double those if an average woman.You want to aim for 1.6kg of protein per killo of body weight. the key is to distribute your protein intake evenly throughout your day to make sure you are always building up not tearing down muscle.
Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.