*This article is reprinted with the kind courtesy of FLEX Magazine (February 2009)
How much protein do you need and when do you need it? If you can answer this question correctly, then mass gains are virtually guaranteed.
Keep in mind that protein requirements are fluid, but most people can benefit from a daily consumption of 1½ or even two grams per pound of bodyweight. Here, you’ll find some other key components to packing it on with protein. For a daily guideline of what, when, why and how much, check out the Daily Protein Primer chart. Figuring out how to meet your daily protein requirement doesn’t get any easier than this.
PROTEIN POINTERS
EVERY TWO TO THREE HOURS
Eat every few hours to supply your body with a frequent influx of protein, so the muscles have a streaming source of building materials that can be used to repair damaged fibers.
BE STABLE
Frequent protein intake keeps the amount of sugar in the bloodstream fairly stable. Consistent blood sugar levels encourage recovery by warding off fatigue, and they help control catabolic stress hormones, like cortisol. This will also prime the mechanisms that help maintain an anabolic - muscle-growing - environment.
MIX AND MATCH
One nutritional school of thought says that using several types of protein per day is superior for growth, because each protein supplies different ratios of amino acids. Eating protein from diverse sources provides variety.
SPEED UP
There are times in the day when you want to use a very fast-digesting protein to get amino acids into your bloodstream ASAP: immediately upon waking, and before and after workouts. Reach for fast-digesting whey protein at these times.
SLOW IT DOWN
There is also a time when you want your protein to digest in slow motion; that’s right before bed, because you are about to fast for the rest of the night. Having a slow-digesting protein, such as casein, sitting in your gut will provide a slow and steady supply of amino acids, preventing your body from breaking down muscle to use as fuel while you sleep.
9 Comments to “Pack it on with Protein”
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By Billy Sullivan on May 26, 2009 at 1:36 pm
Red meat ” 6-8 ounce” (35-50 g)” thats wrong..1 ounce is 28 g :s ?
By Christian Andersen? on Jun 5, 2009 at 4:52 pm
oh..thats the amount of protein! my bad everone..sorry !
By Christian Andersen? on Jun 5, 2009 at 4:54 pm
i like to do body building.very much.
By sagar on Jun 6, 2009 at 5:33 am
waoo the chris aceto articles are really great……… i am a big fan of chris aceto …….. MaY GOd live him long….. thanks for the site to show the information that is so important to any one who is new 2 bodybuilding………
By ahmed husnain on Jul 1, 2009 at 12:06 am
there all on steroids
By sagar on Sep 9, 2009 at 4:23 pm
SO much quantity to protein. Is that digest. I think it should very harmfull for kidney. Daily i have take around 250 to 300gm Protien. Is that good or baad
By sudhir singh on Sep 25, 2009 at 6:13 am
Red meat is good for health in night?
By sudhir singh on Sep 25, 2009 at 6:16 am
@ Sudhir Singh
Large amount of protein is tough to digest. So, You have to take a enzyme tablet after two protein packed meal. You dont have to take enzyme tablet after drinking Whey protein as it is a fast acting protein and digestion is easier.
By SC on Oct 4, 2009 at 5:06 am