One of the most common questions asked of me is about how much protein we should consume, especially when trying to increase muscle mass and reduce body fat.
Protein is extremely important for the vital functions of our body, and is the key factor for muscle growth. The amount of protein required for men and women is different due to the nature of our biology: men require more than women.
After resistance training its important to consume protein to help our bodies recover and foster muscle growth. It doesn’t matter if it is eaten or drank - just get it in you! There is no time limit on the ingestion of the protein either. Wether its 15 min after your workout or hours later at dinner that evening, its efficiency is the same. The amount is more important than the timing. Adult men require 56g of protein/day, adult women 46g/d, pregnant/lactating women 71g/d, infants 10g/d and children 25-30g/d.
During a meal/snack your body has a maximum absorption limit of protein. For women this is 20g, and 30g for men. Any more protein than this (at one sitting) will be wasted, so its best to spread larger amounts of protein evenly throughout the day to get best results for your effort.
Below I’ve complied a list of my favourite post-workout protein sources. It is by no means complete and there are many other sources of protein out there, these just happen to be my recommendations. Feel free to explore and expand your own! But this should get you started:
Can tuna fish - 30g
Turkey burger - 24g
Can sardines - 17g
1 cup milk - 9g
1 egg - 6g
Greek yogurt - 8g
Other yogurt - 5g
1 tbsp peanut butter - 4g
Remember to wash down all that protein with plenty of water (which your body needs for muscle development and maintenance too) and you’ll be looking and feeling great soon!
Diet and exercise is the key to optimal health!
Good luck and stay healthy!
Diet and exercise is the key to optimal health!
Good luck and stay healthy!
