Protein - How much and when?
Protein is an essential when training for muscle recovery and build. If you’re training a lot it’s important you get an adequate amount of protein to allow your body to function and train effectively. Like most of the things we eat, getting the most out of your food depends on when you eat and the amount you eat. This week we explain the right amount of protein to eat whilst training and also the right time.
The right amount
For most, the right serving of protein to ensure peak muscle recovery is 20g-40g, which is quite a broad range to account for variability in personal size, weight and daily energy output. Whilst a lot of people think the more the better research has shown that a 30g serving post training had the same affect as 90g.
When’s the right time?
Having your protein intake at the right time is crucial to muscle build and recovery. If you train first thing in the morning, ensure you get some protein in a post workout smoothie or a protein rich breakfast. Eggs depending on the size have between 6-8 grams of protein. So you’ve done your morning protein hit which means that’s all you need right? Wrong! Dinner is also a great time to add that extra hit and ensure you maximise muscle growth and recovery. Around 0.3-0.5g/kg of bodyweight for your dinner is a good guideline to follow. It's also a good idea to get your protein in post workout, however this should be complimented with carbohydrates to replace muscle glycogen. The recommended ratio is 3 or 4:1. carbs to protein.
After protein in the city? One of our favourite cafes is Health Nut Kitchen located at 4-8 Chancery Street, Auckland CBD, New Zealand. We recommend the chocolate thickshake.