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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.
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