Hi Tim, my name is Jeremy, I am 20 years old and currently in the military. I have been hitting the gym pretty hard lately and just want to make sure I'm doing the right thing. I weigh about 190 lbs and am trying to gain muscle mass but lose some fat in the gut area. I take pre-workout before the gym to get me going, and I take one scoop of whey protein after my workout. I am confused on how much protein is in one scoop. I'm pretty sure it is 24 grams but I'm not %100. I'm pretty active being in the military so I feel like I should be getting more protein. I drink a lot of milk and try to mix some meats in my diet. Should I take more than one scoop of protein? I'm worried about my calorie intake because I don't want to gain anymore fat. Any help is appreciated. Thanks.
Hi Jeremy, first of all thanks for your service. I'm glad to help you out.
The average protein intake for athletes and weightlifters is about one gram per pound of bodyweight. Thats actually a minimum if you're training seriously.
This should come from a combination of protein powders and whole foods.
The average scoop is about 20-25 grams. It is best to get in a scoop before and 2 scoops after. So figure 20-30 grams of whey protein pre workout than 40-50 post workout. Take your pre workout supplement then wait 30 minutes. Drink a shake then hit the gym. Within 30 minutes after your workout have the 40-50 gram shake.
Keep in mind that protein by itself will not cause fat gain. The body can't store protein so there is no reason to worry about it contributing to fat gain. Keep in mind though that whole food sources usually contain fat and/or carbs. This is where a misconception comes in with stuff like high fat meat or dairy. They are of the protein marconutrient group but contain unhealthy extras.
For whole food sources stick with poultry breast, salmon, tuna, eggs, low fat dairy, and lean beef.
Contrary to what is said eggs are not bad for you. And when it comes to dairy some fat is good. I'll never understand the appeal of skim milk, it is tasteless and basically just sugar water. The less fat something has the more sugar you'll usually find.
Start the day with a protein shake to cut off muscle break down then 30 minutes later eat breakfast. Eat 5-6 times a day every 3 hours. I'm sure being in the military you're kept pretty active so you can afford a higher caloric intake.
Feel free to write back if you need anything else.
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