Quote:
Originally Posted by Devils'Advocate
I ran a new meal plan by my PT that I thought was FULL of protein. She reviewed it and said I need way more protein. She wants 1g per pound that I weigh. So I'm at 180lbs and most days I was at 140g.
If I use an online calculator, even if I say that I am extremely active (I exercise a lot, but my job is COMPLETELY sedentary) , it says only 108.
http://www.healthcalculators.org/cal...rs/protein.asp
So I thought 140 was awesome.
Also I do my weight training in the mornings. I have breakfast, go to the gym, and then to work. She's suggesting that I have breakfast AFTER the gym because the body needs the proteins after I work out. Is this right? It is more effective to have the protein AFTER the workout rather than before?
And lastly, she is suggesting I just have something as simple as protein shakes after the workout. I gather that the powders are quite expensive. Where do people recommend getting them from? |
Your goals in the gym should determine what you eat before and after- if you are only doing a cardio session with the intention of losing body fat, there is no doubt that going on an empty stomach first thing in the morning is ideal- this usually means that your body is burning stored energy, in the form of fat, as opposed to the energy you just took in from your breakfast.
If you are weight training and hoping to put on muscle mass, then eating before (about 60min) and immediately after is ideal- both meals being high in protein and carbs. Carbs are essential for energy required in weight training, and both crabs and protein are essential for muscle growth. If time is an issue in the morning with two meals, I would suggest one of the two meals be a protein shake- whey protein, frozen fruit, almond milk type of thing. Can easily be prepared in advance if it is your post workout shake.
With regards to recommended protein levels, there is no doubt that 1 gram per pound is ideal if you are hoping put on muscle mass. Most official health guides will recommend .5 grams I believe, but 1 gram it is pretty much the standard recommendation in the fitness world.
Pretty simple formula for me, although I workout in the evenings- schedule my dinner to be right after the gym. I have a pre-workout meal 60 minutes before the gym in which I try to take in about 40 grams of carbs and 30 grams of protein. I usually try to eat protein in 30g increments, divided among 6 meals or so. Usually structure the majority of my carb intake to pre and post workout and breakfast.