I am planning on starting a weight training program in a few days, I was wondering if taking protein would help me increase my strenght faster? If so what is the best, how much should I take, and when?
Protein
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Since this is a relatively general question, I'll take a crack at it. Protein will certainly help you gain strength for numerous reasons, the premier reason being that strength training breaks down muscle tissue and protein is needed for the muscle to repair itself and grow back stronger. Ideally you should take in some quality protein like lean meat or dairy every 2-3 hours. Post workout (within 30 min.) protein intake is critical. Here Berardi recommends .4g of protein per kg of bodyweight along with .8g/kg of simple carbs (dextrose, maltodextrin, sucrose, honey works too!). Berardi recommends a quickly absorbed protein blend such as a whey concentrate/isolate mix. Other coaches such as Coach Valle of regeneration lab point out that protein type maybe not be as important as timing, and I tend to agree as I have had success with go energy-recovery shake which has milk protein isolate.
Aim to get your protein from whole food sources, with the exception of the post workout period. I hope I haven't confused you too much, any more questions feel free to ask.
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get ATLEAST your body weight in protein grams per day. i weigh 152 pounds but i aim for about 180-200 grams of protein per day, but always about 150 grams.
Rice-
are you sure about that .4 grams of protein per kg of body weight. i weigh 69 kg and if i got .4 grams for every kg…thats 28 grams of protein a day….I'D FALL APART.thoughts?
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[i]Originally posted by CstateSPR[/i]
Rice-
are you sure about that .4 grams of protein per kg of body weight. i weigh 69 kg and if i got .4 grams for every kg…thats 28 grams of protein a day….I'D FALL APART.thoughts?
Haha, read his post more carefully he's talking about Berardi's recommendations in the postworkout period, not the whole day.
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