A Beginner's Guide to Protein

Most of us, whether we are elite athletes or the occasional gym-goer, have gulped down a protein shake or two at some point. But, have you ever really considered what is inside that protein shake and whether or not you are using it right?  Believe it or not, there is a right way to consume your protein in order to achieve maximum results.

Many of us have grabbed a tub of protein and started adding them to our day without considering how it actually fits into our diet.  For most, protein shakes are a supplement used to make sure we achieve our daily protein intake; but, not all proteins are created equal.  Spending more money doesn't necessarily mean that you are getting a better protein.  When shopping for protein, look for a reputable company.  There are numerous different types of protein including whey, whey hydrolysates, casein, and soy. Do your research and find out which type is best for you.  Focus on the amount of carbs and fat in the protein powder. You want a protein that is loaded with just that, protein.  Not fat and carbs!

Okay, so you have done your research and found the right protein for you.  Now what?  Timing is everything!  The most effective time to drink a protein shake is post-workout.  You have a narrow window to feed your muscles after your workout.  So take that shaker-bottle to the gym and slam that shake immediately after.  Post-workout protein supplementation has been shown to aid in recovery, muscle gain, and strength gain.

Now you are probably asking yourself, how much protein should I take?  The answer to this is simple.  You want to consume 1 to 1.5 grams of protein per pound of lean body mass.  This means that if you are 200 pounds and 15% body fat, you will need to consume 170 to 255 grams of protein daily.  (200 pounds x 0.15 = 30 pounds of fat; 200-30= 170 x 1 and 170 x 1.5)

With this guide you are now ready to use your protein in the best way possible and get the results you have always dreamed of.  Happy training!