From Rob in Princeton, NJ, a 21 year old beginner who asks how much of his daily protein intake should come from supplements, shakes and bars.  His question is:

Dear Mike:

I read so much about how important it is to eat a lot of protein throughout the day.  It is really hard to eat a lot of protein with food meals, so I was wondering how much of my protein intake should come from supplements, shakes, bars or whatever else is out there.  I am trying to eat around 200-250 grams per day.  Is this too much for my bodyweight of 192 lbs.?  I am trying to gain size.  Thanks, Mike. 

Dear Rob:

Thanks for the great question.  Your question is a popular one - I estimate that I get asked about this at least once a week.

Protein intake is a very important aspect of gaining muscle.  When we train, we tear down the muscle.  In order to help it recuperate and grow stronger and bigger, we need to feed it properly.  There are a lot of different philosophies floating around regarding the amount of protein one should consume and additionally, what sources the protein should come from.

When I was trying to gain muscle, the guideline I used was as follows:

	I took in 1.5 - 2 grams of protein per pound of bodyweight
	30% of the protein came from supplements (protein shakes)
	70% of the protein came from whole food sources (chicken, fish, turkey, egg whites)

I hope you find this information helpful.  Also, remember to get blood work done on a periodic basis to make sure your liver enzymes are normal and your kidneys are functioning properly.

Good luck, Rob.

Mike Francois

Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.