Proteins are main part of daily routine food habits. we all know that“Proteins are the main part of human body, They are building blocks of our body” Wikipedia
As you know, when you do weight training it is important to consume more protein than non-sports people.
This is due to two main reasons:
1 – Firstly, the protein turnover: that is to say the amount of protein that is destroyed and recycled every day. The more you do sports, and this amount of protein increases destroyed, and this is even more true with weight training. And the problem is that the recycling of proteins is not perfect, and therefore it is necessary to add to our daily diet to compensate for what will be completely destroyed and eliminated from the body.
2 – Next, growth and muscle recovery: for these two functions, the muscle needs large amount of protein: to repair, and then to grow.
As a result of these two points, it follows that we must increase his protein intake to allow for the proper functioning of muscles, recovery, but also their growth. And of course, this growth is conditioned in training you will follow and the rest of your diet. Eating only protein you are never gain muscle mass, carbohydrates are important as well as fat. It is for this reason that some products combine these three macro nutrients.
In dosing, it is considered that it takes between 1.5 g and 2.5 g of protein per kilogram of body weight. This means that a person weighing 80 kg will need to consume between 120 to 200 grams of protein per day.
The range is quite wide because it depends on the rest of your diet (eating more liquid and less carbohydrates and you would need protein) but also your physical activity and muscle mass. So already sporting the final muscular and makes frequent and intense workouts will need more protein than a beginner in bodybuilding.
But be careful not to make the mistake that some beginners: the amount of protein is from adding all your animal protein (that is to say, all proteins from meat, fish, eggs and dairy products) to your protein powder. It is not to consume 150 grams of protein powder a day!
The protein powder will be there to supplement your intake if you are not able to eat enough, but also on key moments, such as whey protein at the end of your workout.
At that time, the body a much needed protein, because the muscles have been damaged by the drive, so the fast protein will be very useful.
At other times (snack), take the slow protein (such as casein ) or the gainer will be preferable. The choice between the two will depend on your goal is just to increase your dose of protein, more widely increase your calories with protein + carbs