Protein before AND after?

allana1111
allana1111 Posts: 390 Member
in Fitness and Exercise
Should I be having protein before and after a workout... or just after. also on non workout days.. if I have too much protein will that make me gain? Should I have protein on just cardio days?

Confused at the whole science of everything - help!

Replies

  • lemur_lady
    lemur_lady Posts: 350 Member
    following
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    You should get about 0.8 to 1 grams of protien per pound of lean body mass, every day. The timing does not matter. If you eat so much protein that you end up eating MORE than your maintenance calories, only then will protein make you gain weight.

    So if you weight 150lbs, and have 25% body fat you should get at least:

    0.8*150*0.75 = 90 grams protein.


    You can get this from "food" sources or protein shakes. If you have no problems getting enough protein from food, shakes are not needed.
  • Unknown
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  • parkscs
    parkscs Posts: 1,639 Member
    More recent research I've seen shows no benefit to protein timing. You can take it before/after if you prefer, but I'd say to just make sure you're hitting your daily macro and don't over-think it.
  • allana1111
    allana1111 Posts: 390 Member
    wait.. so if I weigh 125 and I'm lifting weight 3-4x a week, I should have about 120-125 grams of protein a day?
  • allana1111
    allana1111 Posts: 390 Member
    oh no wait I get.. just how much lean muscle mass I weigh
  • allana1111
    allana1111 Posts: 390 Member
    You should get about 0.8 to 1 grams of protien per pound of lean body mass, every day. The timing does not matter. If you eat so much protein that you end up eating MORE than your maintenance calories, only then will protein make you gain weight.

    So if you weight 150lbs, and have 25% body fat you should get at least:

    0.8*150*0.75 = 90 grams protein.


    You can get this from "food" sources or protein shakes. If you have no problems getting enough protein from food, shakes are not needed.

    how do I figure out my body fat percentage?
  • Ashes_To_Beast
    Ashes_To_Beast Posts: 378 Member
    This site has a free calculator

    http://www.totalsixpackabs.com/

    Hope it helps, not sure how accurate it is but it seems really close.
  • luckydays27
    luckydays27 Posts: 552 Member
    how do I figure out my body fat percentage?

    There are online calculators for it but the true way to know is get it tested. The best in home method is using a measuring tape but if the tape is too lose or to tight, it wont be accurate. The best way to get tested is to hydrostatic testing (dunk tank)
  • suppakana
    suppakana Posts: 307 Member
    how do I figure out my body fat percentage?

    http://www.nerdfitness.com/blog/2012/07/02/body-fat-percentage/
  • stefanieraya
    stefanieraya Posts: 110 Member
    I would say look at the biological value of your protein and also make sure it's a complete protein. The biological value (BV) of an egg is 100 compared to the BV of undenatured whey protein which is 159. You have to eat 1.5 eggs to equal the same value. Our food source is deleted of nutrition from all the pesticides and herbicides spread on our farms. Do you even know where your food comes from? Why worry about all that when you can rest assured there is a clean source of it available that is quality tested and very high in nutrition.

    It is a mindshift but think about this - Are you living to eat or eating to live?
  • parkscs
    parkscs Posts: 1,639 Member
    how do I figure out my body fat percentage?

    You can get an Omron BIA tester from Amazon for ~30 bucks and a cheap set of calipers for around $10. The first is easier, the second can be more accurate if you're already at a reasonably healthy body fat percentage, and both are accurate enough for approximating your protein macro. If you belong to a gym, you may just want to ask one of the employees because odds are they have some/all of this equipment already.
  • soapachu
    soapachu Posts: 5
    The calliper 7-point test is pretty good baseline. Hydrostatic is the most accurate, but it's expensive/hard to come by.
    BodPods are shown to be pretty inaccurate, typically showing 5-6% over.

    :)
  • Bamacraft
    Bamacraft Posts: 175 Member
    I usually do my a.m. cardio fasted so i take BSN's Aminox before and some during. I use it to make sure i dont get catabolic on long cardio sessions. On lift days (p.m.) i take Aminox before and BSN cell mass after. Depends on whether i ate dinner prior to lifting or not. If i had dinner prior to i do a shake after. If i eat dinner after i just make sure my meal has enough lean protein. I like AST's whey. I like it with unsweetened almond breeze milk. i have my shake with a tad of PB so its my snack.
  • allana1111
    allana1111 Posts: 390 Member
    any thoughts on quest bars? I know they have about 20 g of protein per bar, no added sugar, low carbs.. and taste awesome.

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