How Much Protein Needed Per Day
how much protein needed per day
Whey Protein to Build Muscle Fast! ‹ ProteinCo Blog
When you are looking to build muscle to be bigger and stronger, Whey Protein needs to be an essential part of your training plan. It's very hard to get enough protein from typical foods and the standard "3 meals a day" routine. Smaller, more frequent meals and snacks is the best muscle building strategy. Having readily available whey protein for meal shakes and between meal snacks makes the job of getting enough daily protein much easier.
Staying Anabolic – Getting enough protein to remain in a "muscle building" state
One of the biggest questions we get is "How much protein do I need each day". As a general rule, plan to consume approximately 1 to 1.5 grams of protein per pound of body weight. For a 175 pound male this equates to 175 to 260 grams. Therefore, if you use our Whey Protein Isolate, look at the amount of protein per serving which is 27 grams. This means you would need to consume between 6.5 and 10 servings per day if that was your only protein source. Other foods you eat during the day such as eggs, milk, meat and raw fruits and vegetables contain good amounts of amino acids which decreases the amount you need to consume from protein supplements like whey powders. As a guide, plan to supplement your whole food intake with 3-6 servings of whey protein per day. ProteinCo feels strongly that a variety of protein sources should be consumed daily for maximum muscle building power.
The Best Whey Protein Choice – Choosing the right whey protein for your specific goals
Depending on what your goals are from your muscle building exercise routines, you will want to use one or two specific protein powders. For example, a bodybuilder wanting to gain muscle that is lean and cut, will typically choose isolate protein over whey concentrate. Hockey and football players on the other hand, will want a more calorie dense protein that has some fat and carbohydrates to promote mass gains. The following is a list of the protein powders we sell and a brief description to help you choose the right protein for you:
- Whey Protein Isolate
This is your choice when you want the maximum protein per serving. It's 90% protein with zero fat and zero carbs. The amino acid profile is complete with a very high amount of essential amino acids including BCAAs. For bodybuilding, fitness competitions and other sports where very lean muscle is important, you get all the protein you need without the fat and excess carbohydrates.
- Whey Protein Blend
The blend of whey isolate and whey concentrate results in a small amount of fat and carbohydrates while still being very high in protein. Whey peptides are added to the blend providing even more muscle building power. The net protein percentage is 70%. The presence of fat and carbs can mean better absorption and utilization by some. If you aren't concerned about very Lean Muscle Mass required by a bodybuilder, this could very well be the best whey powder choice for you.
- Weight Gain Protein
When you want maximum calories with a combination of protein, carbohydrates and fat, this is the protein supplement you are wanting. Packing nearly 800 calories per serving, this is a mass gainer like no other. The fat content is still only 1 gram per serving. For those looking to gain weight from increased muscle mass and overall body size, consuming supplements like this becomes mandatory daily nutrition.
- Casein Protein
For the best fueling and support of muscle growth while you sleep, casein is like a time released nutritional supplement. Taken before you go to bed at night, this slow digesting protein feeds your body what it needs during this critical time of muscle repair and growth hormone release. Expect to wake up feeling recovered and energized. Comprised of casein and nothing else, it lends itself well to personalizing with BCAA powder, glutamine, creatine or any other powder that fits your personal needs.
Recovery Is Key – What you do post workout is the most important aspect of building muscles
In order to build muscle fast and consistently, you absolutely must recover completely from your hard workouts before training hard again. You need to cycle your weight training with 3-4 weeks on and one week off for maximum results to be realized. Amino Recovery is one product we offer that can take your post workout recovery to another level. Amino acids are the part of protein you need to build and repair muscle tissue. Consuming an essential amino acid rich recovery drink immediately following training, then periodically as needed, will amaze you with how it decreases your recovery time.
Adjusting Calorie Intake – Figuring out if your program is working or not
Here at ProteinCo, you will read this over and over because it's so true and important. "Your body is unique, so dietary supplements that work for some athletes may not work well for you". Too often, people listen to what others say regarding what has worked for them and they follow that routine to the letter. You need to listen to your body and adjust accordingly until you find the perfect match for you. We sell a wide variety of supplements because of this difference in peoples needs, specifically related to their body and their individual goals. Many stars align or not to promote massive muscle building for some and not for others. Protein intake needs to be adjusted to meet your training intensity, body size and overall muscle building goals. As well, we encourage you to experiment with dosages for protein, try a new supplement from time to time, and you will soon find a protocol that helps you build muscle as fast or faster than anyone!
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