Below is our protein recommendation for all exercisers:
Have a great day!
Lifetime Protein Intake Solution:
1gram per pound of lean body mass (LBM) divided 4-5 times daily.
If exercising use 25-35 g (depending on age) fast acting protein 30-40 min before & repeat immediately following.
Size, age, health, energy balance & activity determines protein requirements for maximizing overall muscle protein synthesis (MPS) throughout all stages of life
- 1 g/LB/LBM daily2,7 divided between meals every 3-4 hours7,44,45 including before & after exercise 13,14,71-90 and a final dose before bedtime71.
- Additional protein may be appropriate during prolonged calorie restriction as required by physique competitors, wrestlers or other athletes who must attain a specific weight loss or body fat level2,3,19-34,50,51
- Single dose maximum anabolic response is ~20-30 g/meal (increases with age12,22,64-67) of high-quality protein or scaled to 0.14 g/LB of body mass – i.e. amino acid “muscle full effect.137,138 This does not account for protein intake that spares breakdown.139,141-144 Larger and more active the person the more can be used, which is why the .14g/LB or body mass is more accurate.