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How much protein should I consume?

You know what it’s like. Those little details, yes the bits we all tend to miss from time to time, or simply let loose too much.

Whether you like it or not, these make all the difference when it comes to you accomplishing your fitness goals.

Many of us, who are on low-carb diets and relentlessly try to avoid consuming bread, rice or pasta, draw a blank at some point. How does one get their macronutrients right? Sounds familiar?

You know what it’s like. Those little details, yes the bits we all tend to miss from time to time, or simply let loose too much.

Whether you like it or not, these make all the difference when it comes to you accomplishing your fitness goals.

Many of us, who are on low-carb diets and relentlessly try to avoid consuming bread, rice or pasta, draw a blank at some point. How does one get their macronutrients right? Sounds familiar?

To have a healthy and balanced diet you really want to make sure you not only up your exercise levels, but also consume enough protein to allow repair and regeneration of muscle tissue.

The average person rarely looks at what he or she consumes in a day. It takes an extraordinary commitment and mindset shift to make the effort and record it daily.

You will be amazed at how blind you were to your own nutrition and health once you start documenting them. So where do you start?

Fitbanker - Fitness, Bodybuilder

There are lots of apps to support you with this, including our fitness and nutrition favourites: myfitnesspal and Runkeeper and of course, our very own participants-only Fitbanker app (more on these in our future posts).

Some Fitbanker FBX90 challenge participants recently raised the question of how to reach their daily protein levels.

The truth is, getting the macros right is a lot harder than just hitting your calorie goal. You know why? Well… we humans are not really wired to follow instructions, but that’s not my point really…

The real reason is, that most natural sources of protein come as a constituent in foods that have carbs and fats with them.

For example, 100 grams of boiled red kidney beans, a good source of protein (8.7g), carry also 22.8 grams of carbs. It will simply blow your budget!

To really get the amount of protein you need from natural sources, you will over-consume carbs and fat. So what is the solution?

Supplementing. Supplementing correctly and in a timely fashion.

 

Worry not, we are here to help

After you’ve done an intense workout such as a bootcamp class or weight training, within the 30 minutes after your workout you want to consume 20 to 25% of your whole day’s allowance.

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So for instance, if you are a female with an active lifestyle, weighing 60kg, and goal is 90 grams of protein a day, you want to consume 18-22.5 grams of protein right after your workout.

Then for maximum effectiveness, split the remaining balance to three or four portions, every two to three hours, or maximum of every four hours.

So in our example above, if you consumed 20 grams of protein after your work out, you are then left with 70 grams that can be split to four portions of around 17.5 grams each.

We know there’s more to it and in the next couple of posts we are going to really show you how you can take the right supplements at the right time to aid you in your fitness goals.

 

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