How Much Protein?

This week I'll address the issue of how much protein you will need. This can be made into a very complicated issue, but I'll keep it as simple as possible. I like to use the 1 gram of protein per pound . So for an easy example if you are 200lbs therefore to maintain that you would need 200 grams of protein. So you should be eating divided into 4-5 meals a day. Now if you want to gain muscle add protein, say 10 grams at a time[that per day]. Now I don't know what kind of diet you are following, but if you are trying to loose weight and want to maintain muscle following these guidelines for minimum protein will do that. Can you gain muscle and loose weight? Sure, is it easy? That depends on you some people have the discipline to do it some don't. You have to watch calories and protein,[1 gram protein = 4 calories (same for carbs), fat = 9 calories].
Ok now for post workout how much do you need? Like I mentioned in the past post, the post workout window is key. I'd try and get @ 45 grams within the 2 hour window. If you are trying to gain muscle at least 30 within 30 minutes. Most of that protein should be whey, it is fast acting and proven to be the best for muscle building during this window of time. Again MRP's are perfect for this, or you can use powder and milk, [or juice,water, or even Gatorade!]. Do not try and take in too much protein at once build up gradually or you will spend some time on the toilet!
Carbs........next time
Tom