How many grams of protein? And when?

First, how many grams of protein a man need? Well, the answer is not simple. But I'll simplify it, to make it enforceable.

A man who trains regularly in weight training should eat in a day between 0.8 to 1 grams of protein per pound of weight. Which means, if it weighs 180lbs, it should take between 160 and 180 grams of protein per day. Studies say more, some say less.

And from what source? Especially animal. Egg, cheese, milk, fish, chicken, red meat. Count a little nuts, but not those starchy foods, because they are incomplete.

And what is it? Our bodies are made ​​of protein. Especially the muscles. And when does weight training, it creates micro-tears to the muscles, and it creates a catabolic, muscle breaks down, to better adapt and get stronger, and more. And proteins and helps accelerate the whole.

And right away after the ride? Yes! Quinzes in minutes, max. Our body is hungry for protein immediately after training. In fact, before, during, and after. And after, take these proteins, a quantitié generally between 20 and 30 grams, adding a 3 to 1 ratio, protein and carbohydrates. That means if you take 20 grams of protein post-workout, take 60 grams of carbohydrates with. Carbohydrates (sugars) are helping to carry and better assimilate these proteins. Chocolate milk is the best and perfect post-workout meal. And take it all in cash, which is absorbed much faster. Drinks made at the gym are not bad either, but we must choose what we needed, and it costs more.

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