Hi i'm new here, & i need some help in protien management and increasing lean muscle - Exercise & Fitness Message Board

ddehil · 07-30-2002, 02:53 PM

I have joined a gym and i go three times a week....the main work i do is resistance training, and little cardio....i have been looking at protien whey powders, and i can tell they are of great benefit...should i ingest the shake every morning when i wake..even on the days when i am not going to the gym, or should i stick to what i am doing, and ingesting the shake 30-60 minutes after my session at the gym...this is known as the "golden hour"... the hour in which to really allow muscle to build through protien....or so i am told.....
Also i have noticed that my body is changing shape and flab is being redusec...i am surprised that it took so little time for me to lose some fat, however i would like to put a lot of mean muscle on...the whey powder i am using at the minute contains creatine etc.....what is a safe amount of protien for say a beginner...100g maybe less or more?
Thanks for taking the time to read my post.....DON

N2Deep · 07-30-2002, 08:37 PM

You should be taking your protein shakes on off days too. 1gm for every pound of body weight. I find it good to take protein after my workout but I guess it works different for everybody. Listen to your body and pay attention to what it may be telling you. Adjust where needed to get the results you want. If you are see slow results, change your workout or eating habits.

C.J.W. Fit · 07-31-2002, 04:42 AM

Protein intake for active individuals should be between 1.5-2.0 grams per kg of bodyweight(1 gram per lb of bodyweight at most). While it is important to eat protein within the first hour after workouts, eating carbs to replenish your glycogen stores is even more important within the first 2 hrs after workout. Also keep in mind that it is extremely important to eat before workouts as well.

N2Deep · 07-31-2002, 08:36 AM

Protein intake in heavy lifters is usally higher than the average body normally needs. The average american diet contains enough protein for the most people. However be careful as too much protein can cause other issues. Diets very high in protein increase the body's excretion of calcium, necessitating a higher intake of that mineral. Also too much protein can cause dehydration because water is pulled from the body to dilute the nitrogen waste from protein. Calories are left behind after your body rids itself of the excess nitrogen. Each gram of protein supplies four calories. Any excess calories from protein will be stored as fat.

C.J.W. Fit · 07-31-2002, 08:39 AM

Quote:

Originally posted by N2Deep:
Protein intake in heavy lifters is usally higher than the average body normally needs. The average american diet contains enough protein for the most people. However be careful as too much protein can cause other issues. Diets very high in protein increase the body's excretion of calcium, necessitating a higher intake of that mineral. Also too much protein can cause dehydration because water is pulled from the body to dilute the nitrogen waste from protein. Calories are left behind after your body rids itself of the excess nitrogen. Each gram of protein supplies four calories. Any excess calories from protein will be stored as fat.

This is correct. As far as excess calories being stored as fat, this is true but not easily done. I other words it takes alot for this to happen.