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Old 01-09-2013, 08:33 AM   #3
Aplin
Nak Muay
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Join Date: Oct 2008
Location: UK
Posts: 450
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Default Re: Protein Shakes - Training

If you are an adult multiply your body weight in ibs by 0.6.

In my case, 170ibs is around 102.

My minimum protein intake should therefore be 102grams a day (for repair & recovery).

I'd recommend up to 0.8 depending on your goals (i.e. building muscle).

--

If you take 25g protein in the AM and 25g protein after training, you've taken 50g of your protein. You then need to find the rest from other foods.

Example:

0.6 x 170ibs = 102 grams of protein required to sustain body weight and repair my body after training.

25g protein shake
25g protein shake
32g protein in tuna roll
20g protein in fish

Total: 102g protein goal has been accomplished.
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