1 lb of protein per lb of lean muscle

UsedToBeHusky

Is this before or after exercise calories? Because it is hard enough to get there before exercise!

TluvK

I've read a lot about this and there doesn't seem to be a consensus on it. So, I do both. I have a protein shake before I lift, mostly because it gives me energy, and then I have one after to help build the muscles.

UsedToBeHusky

That isn't what I meant. I'm asking about cardio. Cardio depletes protein as well as fat and carbs. Do I need to try and replace the protein grams lost from cardio?

love4fitnesslove4food_wechange

No, you don't need to replace them. In general 1/2g per pound is more than enough for the average person. If you lift heavy then 1g per pound is PLENTY!

You CAN supplement before and after but it's not 100% necessary if you're eating balanced meals throughout the day. Just try to eat 1-2 hours before working out and 1-2 hours after--a combination of whole grains AND protein is better than either alone.