From a variety of different reputable sources the recommended amount of protein is 0.8 to 1.5 grams of protein per kilogram of bodyweight. A kilogram is 2.2 pounds. For example a 180 pound man, divided by 2.2 equals almost 82 kilograms. 82 multiplied by 0.8 to 1.5 grams would be the correct amount of protein consumption. OK that is a very broad generalization , what is the amount you should take. The correct answer is written on the wind, or at best very elusive. According to Nancy Clark’s “Sports Nutrition Guidebook” One of the leading authors on Sports Nutrition, consider the following:
Research has yet to define the exact protein requirements of sports and non sport active people because individual needs vary. People in the following groups have the highest protein needs.
Endurance athletes and others doing intense exercise.
About 5 percent of energy can come from protein during during endurance exercise, particularly if muscle glycogen stores are depleted and blood glucose is low.
Dieters consuming too few calories.
The protein is converted into glucose and burned for energy instead of being used to build and repair muscles
Untrained people starting an exercise program.
They need extra protein to build muscles.
The following protein needs are in “Grams of protein per body weight in pounds”
Sedentary adult 0.4
Recreational exerciser, adult 0.5-0.7
Endurance athlete, adult 0.6-07
Adult building muscle 0.7-0.8
Athlete restricting calories 0.8-0.9
Estimated upper requirement 0.9
Recreational weekend athletes who are on a “Progressive Weight Resistance Program” designed to build muscle and lose fat should have a pre workout snack of goods carbohydrates. This will help supply the energy needed for the workout.
After the workout, you should have a protein drink which contains about 20 to 25 grams of Whey Protein. A few carbohydrates also help. This drink has to be taken less than 45 minutes after your workout. This window is the time you body, and muscles really need to repair, grow and get ready for the next workout.