So weighing approx 182 currently, I take in about 250 grams, 80 grams from supplements, various. Judging from the formula below, I believe I threw a dart in a board and hit close to the bullseye by pure luck.
Optimally ? Well that all depends on you the individual and your schedule. Protein from chicken or meat etc is better only because it digest slower and gives a good slow trickle of amino acids, especially l- Leucine.
L-leucine is responsible for turning on protein synthesis, if you cant get real food in for a few hours then hammer out a protein shake to saturate the cells for protein synthesis.
So one in the morning usually after breakfast but before a snack at work for most people.
During training you can use a hydrolized protein which is basically pre digested. It is pretty expensive but that is why you ONLY use it during your workout with some dextrose mixed in with it. After the workout a isolate is preferred. I almost never use a concentrate because they contain a bunch of lactose and most people do not handle it well. Even if you dont get a upset stomach from lactose you still probably dont handle it well on the inside. The whole goal is to keep your body from getting inflamed, lactose was not meant to be consumed by humans. Hope this helps cheers!
I try to consume around 2g/lb of bodyweight on cycle and off cycle around 1.5g/lb of bodyweight. So I am usually consuming around 300-350g/d. About 100g comes from whey/casein powder. Usually a scoop or two of whey in the morning with my regular breakfast to get some fast acting protein in me and a couple scoops of casein at night just before bed. So to break it down in numbers, anywhere from 25-33% of protein coming from powder has worked pretty good for me.
So weighing approx 182 currently, I take in about 250 grams, 80 grams from supplements, various. Judging from the formula below, I believe I threw a dart in a board and hit close to the bullseye by pure luck.
opticxOptimally ? Well that all depends on you the individual and your schedule. Protein from chicken or meat etc is better only because it digest slower and gives a good slow trickle of amino acids, especially l- Leucine.
L-leucine is responsible for turning on protein synthesis, if you cant get real food in for a few hours then hammer out a protein shake to saturate the cells for protein synthesis.
So one in the morning usually after breakfast but before a snack at work for most people.
During training you can use a hydrolized protein which is basically pre digested. It is pretty expensive but that is why you ONLY use it during your workout with some dextrose mixed in with it. After the workout a isolate is preferred. I almost never use a concentrate because they contain a bunch of lactose and most people do not handle it well. Even if you dont get a upset stomach from lactose you still probably dont handle it well on the inside. The whole goal is to keep your body from getting inflamed, lactose was not meant to be consumed by humans. Hope this helps cheers!
Its best to eat what you can from foods and the remainder with whey isolate shakes 2-3 x per day
I try to consume around 2g/lb of bodyweight on cycle and off cycle around 1.5g/lb of bodyweight. So I am usually consuming around 300-350g/d. About 100g comes from whey/casein powder. Usually a scoop or two of whey in the morning with my regular breakfast to get some fast acting protein in me and a couple scoops of casein at night just before bed. So to break it down in numbers, anywhere from 25-33% of protein coming from powder has worked pretty good for me.
180lbs x1.5g = 270g... 270 x .75 = 202.50g
So, 202.50 is the amount of protein you eat from natural protein sources to build muscle and help stay in a positive nitrogen balance.
270 - 202.5 = 67.5....which is the number of grams of protein you can ingest from shakes on a daily basis...
If your goal is to get to 200, then use 200 in the formula above...
Optimally none, but it's pretty damn hard to eat 350g of protein a day. I personally use about 4 scoops a day with about a half callin of milk total.