PROTEIN Question...how much is needed?
Question:
Mon, Wed, Fri-Jog/walk 2 miles, 100 crunches, 100 leg lifts. Tues, Thurs- 100 crunches, 100 leg lifts, 100 squats w/20lb weight, 100 lunges with 10lb weights, 100 butterflies w/5lb weights, 100 curls with 20lb weights. (Everything is done in 5 sets of 20, not including the jog/walk.
I already consume 20g of protein from my whey shake, 15g of protein from a certain cereal I eat in the morning plus 9g from fat free milk, 4g from 2 yogurts...of course theres more, but how much is really needed? Am I over doing it or consume more?
Answers:
From what you listed there, you still may not be getting enough. For sedentary people, a good rule of thumb is a half gram of protein per pound of lean bodyweight per day. For those that are more active, the requirements are increased. You listed 48g total, which would be around a third to a half of your lean bodyweight (this is an estimate since I don't know how much lean bodyweight you have), so I'm thinking you should increase it. It's recommended to split up the intake over several smaller meals per day for optimum use.
Most of your protein should come from whole sources, such as eggs, poultry, fish, lean beef and lean pork, maybe some dairy. Whey is a great source of protein for before and after workouts but not so good other times of the day since it's so quickly absorbed by the body. Whole sources, or supplements like casein, are better for other times of the day because they are much more slowly absorbed by the body and allow for a more "time release" capability, giving your body the protein for longer at a time instead of all at once.
Common procedure for protein is about 1g of protein per pound of your body..so if you weigh 133lbs then you would want 133g of protein per day. Hope this is what you were looking for.
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