The amount of protein you need after a workout will depend on many variables including size, workout intensity and total calorie intake based on current and goal body composition. As a general rule you will cover all your anabolic bases with ~15-20gms immediately after training and ~ 1gm/LB of protein daily split between 4-6 meals.
If you are an endurance athlete you want your ratio of carbohydrate (CHO) to protein to be ~4 to 1 post workout. If you are a strength/size athlete a 2 to 1 (CHO to protein) is adequate. Always remember, longer endurance-type events require more CHO to delay fatigue and replenish stores. Below is a similar question and answer. How much protein should an athlete eat? Most professionals use the simple and safest formula for figuring out an athlete's protein needs and that's ~ 1gm of protein per pound of body weight. More protein is unnecessary unless severely dieting for weight loss. Exercisers and athletes generally have a higher protein requirement than their sedentary counterparts, which is slightly less than .5gm/LB. Additionally, proper timing of protein ingestion around the workout (30 minutes before and immediately after) and spread evenly throughout the day can dramatically enhance exercise-induced results. This is especially true for recovery, which is most important to "in-training" athletes. Using the Sharecare Fitness Application, you can design ideal athletic menus individualized for you including proper protein requirements, meal timing and complete food plans. Simply fill in your personal statistics and create your dotFIT program.Muscles and other body tissues are made up of proteins. Although protein contains the same amount of energy as carbohydrates, its primary function is the growth and repair of these tissues. Because it is not the body’s preferred source of energy, very little protein is used for fuel unless carbohydrate availability is limited or energy demands are extreme. In this case, protein is detoured from its main functions and broken down for fuel. Consuming adequate amounts of carbohydrates insures that protein is used for building and repairing tissues and preventing the loss of muscle; in other words, carbohydrate is protein sparing. General protein recommendations are listed below:
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