How much protein ?

Just wondering on average how much protein should i aim to eat (g) per day, to build muscle, after a bit of a workout in the gym..

Im not talking about vitamins or protein drinks, just food, nothing to much im not a bodybuilder or anything, just to help tone it bit more.

I.e earlier today i had a chicken sandwich which was around 24g protein

Reply 1

G4ry

1

I'm only recalling figures i remember being told, but they may be incorrect. But i think it was 2g protein for every kg you weigh. I recall being told it's not good to have more than 20g of protein in one go as the body finds it hard to absorb.

Reply 2

Bear_Grylls

OP

19

G4ry

I'm only recalling figures i remember being told, but they may be incorrect. But i think it was 2g protein for every kg you weigh. I recall being told it's not good to have more than 20g of protein in one go as the body finds it hard to absorb.

Oh ok thanks, if that is the case then its not really as much as i thought it would be. Can anyone confirm that G4ry is on the right lines ?

Cheers

Reply 3

benamure

7

I hear a lot of differing info, but my trainer told me to aim for about 120g per day - I'm about 88kg. That's for when I'm doing three workouts per week.

Remember, you need to keep up the protein intake for at least a couple of days after each workout, as the muscle takes a while to grow.

Reply 4

G4ry

1

Seems i got the numbers slightly wrong, it's per lb, not kg.

wiki says and something from a body building site but i'm guessing you're not exactly going for that level.

Reply 5

Bear_Grylls

OP

19

benamure

I hear a lot of differing info, but my trainer told me to aim for about 120g per day - I'm about 88kg. That's for when I'm doing three workouts per week.

Remember, you need to keep up the protein intake for at least a couple of days after each workout, as the muscle takes a while to grow.

Just wondering if you have any suggestions for what food to eat, i know of chicken but ill have to eat a fair few sandwiches to reach 100g or so, i guess plain chicken would be better.

But any other foods or drinks you could reccomend.

thanks

Reply 6

Freezer

1

As much as possible the more you eat the more you will gain.....

Also remember to get the best from your workout you need to have a instant protein source such as whey protein STRAIGHT after you worked out, before the shower and getting home...(search for window of oppurtunity)

If you cant eat whey protein you need to eat like 50g of protein about 1/2 hours before your work out. So ye alot of meat in your case...eggs. etc

It depends on you're size, and intensity and volume of workout but forget these silly measures of ur body weight.... eat atleast 130g per day to achieve better results from workout.

benamure

I hear a lot of differing info, but my trainer told me to aim for about 120g per day - I'm about 88kg. That's for when I'm doing three workouts per week.

Remember, you need to keep up the protein intake for at least a couple of days after each workout, as the muscle takes a while to grow.

I dont know who you're trainer is but he should be telling you that the main time muscles grows is actually 15 minutes after your work out, if you dont take loads of protein/carbs in this time then the muscle may actually loose mass rather then gain it... muscle grows for a few days after but small in comparison to the window of oppurtunity....

Reply 7

G4ry

1

ankank

Just wondering if you have any suggestions for what food to eat, i know of chicken but ill have to eat a fair few sandwiches to reach 100g or so, i guess plain chicken would be better.

Out of interest, what bread are you eating your sandwiches with?

Reply 8

Bear_Grylls

OP

19

G4ry

Out of interest, what bread are you eating your sandwiches with?

Wholemeal sliced bread...Straight from marks and spencers :wink:

yummy

Reply 9

benamure

7

ankank

Just wondering if you have any suggestions for what food to eat, i know of chicken but ill have to eat a fair few sandwiches to reach 100g or so, i guess plain chicken would be better.

But any other foods or drinks you could reccomend.

thanks

Pizzas are very good for protein, but you need to be careful as they have a lot of fat. If you don't have too much of a problem with fat gain, go nuts. Also, be prepared to gain some fat whilst you bulk up. It's almost inevitable as you need to be taking in significantly more calories than usual. It doesn't have to be much though.

Milk is awesome for protein as well. Very quick and easy.

Reply 10

WokSz

17

be very careful of how much protein you eat as it could cause serious problems to your body.

Reply 11

G4ry

1

ankank

Wholemeal sliced bread...Straight from marks and spencers :wink:

yummy

haha...ok, very good - just checking it wasn't white.

WokSz

be very careful of how much protein you eat as it could cause serious problems to your body.

Yeah, you need to keep well hydrated as protein requires a lot of water to be absorbed by the body. (It's mentioned in the wiki article earlier i think)

Reply 12

rock_eleven

1

G4ry

it's not good to have more than 20g of protein in one go as the body finds it hard to absorb.

Freezer

the main time muscles grows is actually 15 minutes after your work out

benamure

Pizzas are very good for protein

Reply 13

NickNack

1

tinned tuna, jammed full of protein

Reply 14

chonky

hard to answer. General opinion boggles between 1-2g per kg (lean or not) of your bodyweight. Just experiment what fits you best. The more protein you eat the more water you should drink to dilute higher nitrogen concentrations in your kidneys/liver.

Reply 15

Revenged

15

ALL you guys need biology lessons!...

You have some weird, unsubstantiated theories that are complete rubbish...

but you did make me smile...

:wink:

Reply 16

G4ry

1

Revenged

You have some weird, unsubstantiated theories that are complete rubbish...

but you did make me smile...

Back it up or please be silent.

Reply 17

just t

i eat 300grams per day!
200from whole sources 100 from whey

Reply 18

G4ry

1

just t

i eat 300grams per day!
200from whole sources 100 from whey

How much do you weigh? Going by some of those sources you could be eating a bit too much and i hope you're drinking a lot of water as you're not going to see the full benefits of eating that much protein.

Reply 19

just t

currently at 190lbs. i drink plenty

How much protein ?

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