I go to the gym every 2 days, and are wondering. As I have heard that you should not take extra supply when your not active, then I am wondering, the days I am off, should I take protein then? I usually try to make sure I get it after workouts, dinner and before I am going to sleep. Should I continue with this the days I am not exercising aswell? or is it enough to try and get it from food those days, and be more careful the days I am at the gym?!
Right time for protein?
- Thread starter hs89
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Where did you hear not to consume more protein on your days off ?
Because man thats bullsh1t
You probably need it more on your days off due to thats the time when your muscles are repairing and growing.
Everyday you need to intake plenty of protein for muscle gain. Usually people say a guideline of about 1- 1.5g per pound of bodyweight that you weigh.
Because man thats bullsh1t
You probably need it more on your days off due to thats the time when your muscles are repairing and growing.
Everyday you need to intake plenty of protein for muscle gain. Usually people say a guideline of about 1- 1.5g per pound of bodyweight that you weigh.
It depends what your goals are, and how good or bad your nutrition is. Are trying to build muscle mass?
You need calories in the form of Protein, Carbs, and Fats, everyday--whether you weight train or perform other fitness activities or not.
Yes, you need protien on days you do not weight train.
And, if you plan to develop a plan that includes percentages of the three nutrients within the calories you are allowing, this is how you do it:
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Example Configuration:
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
I am the type of person that believes that protein is over-hyped. I believe it plays a crucial and functional role, but is only one important piece (among many other important pieces) in the larger pie of ones' diet plan and health. I believe each piece in the pie is interralated to the other.
The body is continually repairing/rebuilding and processing biologically, nearly 24 hours per day. However, when stresses are applied in the form of fitness activities and/or life responsibilities in general, these requirements can increase, because the needs of the body change.
Let me give you some brief examples: The vital organs (and other parts of the body) have needs in vitamins, minerals, and water, that protien cannot provide, in order to function properly. And, if a critical organ isnt functioning properly, you can take all the protein until your stomach bloats like the Michelin Man, and your fitness goals can be altered.
Additionally, Carbs (which can get an underserved bad name) are vital for energy in general and for fitness activities, fat loss, and can effect your mood, attitude, and motivation. In addition, when Carbs get "appropriately manipulated" (along with increasing protien and fats), one can in effect cause biological process changes in the body as the body switches to using protien and/or ketones as a fuel source.
Ask some persons who have: No carbed, extremely low carbed, or low carbed, the question on what effects they felt when manipulating carbs under a certain gram point, the biological effects they personally felt.
In addition, carbs can be used as a diuretic to remove water from the body, and used to put water back in at certain stages in ones goal path. Carbs are powerful. And, knowing how to manipulate this macronutrient among the other two (protein and fats) can be a critical tool in ones goal path.
Fats, for example, EFAs: Omega-3, Omega-6, and Omega-9, support our cardiovascular, reproductive, immune, and nervous systems. The human body needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful waste products. Additionally, fats can serve to assist weight loss (when manipulated among the other two macronutrients). Saturated fats, which do not get mentioned much play an important factor as well; however, we do want to limit the consumption. Additionally, Cholesteral which tends to get a bad name, is vital to our health and bodily function. We just need to keep control of it.
Calories play a critical role that is not "necessarily" connected to the over-hyped protein: For example, when one is in a calorie deficit (for the lack of argument), where do you think the body gets its source of fuel? It cannabalyzes itself (it literally eats itself for breakfast, lunch, and dinner-oh and snacks too, he, he
); the body will look for more energy and it WILL look to both Muscle and Fat as sources for this energy.One can take the all the protein they want, and it isnt going to assist them "to the extent they may believe" in the face of a severe calorie deficit. You can mitigate or minimize the amount of muscle loss (and yes some can even gain--especially new persons to weight training), with a proper diet and overall weight training (the weight training will provide the body the assistant stimulant to try to hold on to the muscle it has), but it doesnt "totally eliminate it".
The body works as a machine and together as one unit, and protein is just one important element among many other important elements the body needs. Its a small peice in the larger pie.
My point here is to show you (briefly), that while protein is, of course, important, the two other macronutrients (IMO) along with vitamins, minerals, and water, are JUST AS IMPORTANT. Personaly, I believe one attacks their goal path with the all the pieces of the pie, and educates theirself in how to properly manipulating them for a personal goal advantage. And, if you do, your personal pie can get pretty ROCKEN SWEET.
And, do NOT forget it.
Its difficult growing muscle naturally or to develop more muscle, and what's more important is the overall circumference of nutrients and calories.
Always look to your diet and how it is effecting your training. When I calorie deficited, I knew three things that were facts: 1. I was applying stress to my body while being under a calorie deficit, 2. I was applying even more stress when weight training, and knew to a certain extent my recoverability is suboptimal. I never changed my approach to training (I still trained heavy), I may have manipulated rest days and some nutrients in the diet, but training approach didnt change that much. I just understood that the stresses being applied (to the body) in a calorie deficit is different than the stress being applied a calorie surplus, and manipulate my diet accordingly.
ROCK ON!
Welcome to the forum
I wish you the best of luck in all you set out to do in life and within fitness,
Chillen
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thank you I understand that its important to prioritise the other groups aswell, because its not just the muscles who should be satisfied,and that vitamins,mineals, and energy also play a part. But I have more trouble with understanding your table. I dont quite get the numbers, ex: 0,50 0,30, what do you mean with those? and do you mean that I should have a correct number on how much grams food I eat daily? how should I know much I need? hope you can explain this a bit more.
I understand that its important to prioritise the other groups aswell, because its not just the muscles who should be satisfied,and that vitamins,mineals, and energy also play a part. But I have more trouble with understanding your table. I dont quite get the numbers, ex: 0,50 0,30, what do you mean with those? and do you mean that I should have a correct number on how much grams food I eat daily? how should I know much I need? hope you can explain this a bit more.thank you
I personally believe you should have a good ballpark figure on what you are consuming in grams in the three nutrients. And, a good "ballpark figure" for protein is about 1 gram per pound of body weight.
The other post displayed the approximate percents (or examples of) that one can allow in the diet.
An example would be (not suggesting this for you, but just giving an example):
20 percent of calories are from Fats sources.
50 percent of calories are from Carb sources
30 percent of calories are from Protein sources.
Best wishes
Chillen