Please help...Advice on amount of grams of protein/day and /serving necessary fo!
Question: Please help!.!.!.Advice on amount of grams of protein/day and /serving necessary for recovery!?
Im 6'1" and 175lbs!. Im naturally really skinny!. I actually dont look 175, most people guess im about 150!. Before I started working out, on and off for past couple years, I was 135!. Even though ive put on mass, I still dont look muscular!. I dont think im taking right amount of protein to recover!. My question is how much per serving should I take and how often if I want to meet the required 1(g)protein/day!. or get 175 grams a day!. Any advice!. Thanks!.Www@Answer-Health@Com
Answers:
Blame it on your constitutional makeup and bone structure!. Your body is classified into three types!.
Ectomorphic-Small, thin build (runners, basketball players)
Mesomorphic-medium, muscular build(arnold, bodybuilders, football running backs)
Endomorphic-fat or large build(football linemen, burly people)
In other words, your physical build is "ectomorphic" in nature!. Your bone structure and body build is all relative to how you will look when you do put on muscle!. NO amount of protein will make you look bigger and more muscular!. Eating more calories will!.
I have the same problem!. I am 6ft and 180 pounds put people think I look 150!. I have long arms and long legs(34 inches) Haveing long limbs makes me look thin!. I work out constantly! However, when I did get past the 190lb mark!.!.!.I did start looking more mesomorphic in nature!. But it was soo hard to maintain that bodyweight cause my metabolism is so fast!.
I have tryed excess protein intake(bad for your kidneys) and have tryed high carb diets!.
The best thing I can tell you is to eat MORE CALORIES!. and do squats! Squats is the best thing you can do to add MORE SIZE overall!. Eat more peanut butter, beans, pasta, fish, etc!. Eating junk food sometimes is necessary in order for us skinny guys to gain muscle!. Squat, squat, squat!. You will get bigger!.
!.Www@Answer-Health@Com
Ectomorphic-Small, thin build (runners, basketball players)
Mesomorphic-medium, muscular build(arnold, bodybuilders, football running backs)
Endomorphic-fat or large build(football linemen, burly people)
In other words, your physical build is "ectomorphic" in nature!. Your bone structure and body build is all relative to how you will look when you do put on muscle!. NO amount of protein will make you look bigger and more muscular!. Eating more calories will!.
I have the same problem!. I am 6ft and 180 pounds put people think I look 150!. I have long arms and long legs(34 inches) Haveing long limbs makes me look thin!. I work out constantly! However, when I did get past the 190lb mark!.!.!.I did start looking more mesomorphic in nature!. But it was soo hard to maintain that bodyweight cause my metabolism is so fast!.
I have tryed excess protein intake(bad for your kidneys) and have tryed high carb diets!.
The best thing I can tell you is to eat MORE CALORIES!. and do squats! Squats is the best thing you can do to add MORE SIZE overall!. Eat more peanut butter, beans, pasta, fish, etc!. Eating junk food sometimes is necessary in order for us skinny guys to gain muscle!. Squat, squat, squat!. You will get bigger!.
!.Www@Answer-Health@Com
Check Muscle & Fitness magazine & bodybuilding!.com for more info!.
The book says 1 to 1!.5 grams/day!. Since you seem to be a hard gainer try for more than 175 grams!.
Eat five or six meals a day every 2,3 hours!. Have a 40/40/20 ratio of protein/carbs/fat!. Keep the calorie total between 400-700 calories!. That's about what your body can handle at a time!.
Have a 20g protein shake before you work out and a 20-40g protein shake postworkout!. Postwork out should include 20-40g of a fast digesting carb like fruit!.Www@Answer-Health@Com
The book says 1 to 1!.5 grams/day!. Since you seem to be a hard gainer try for more than 175 grams!.
Eat five or six meals a day every 2,3 hours!. Have a 40/40/20 ratio of protein/carbs/fat!. Keep the calorie total between 400-700 calories!. That's about what your body can handle at a time!.
Have a 20g protein shake before you work out and a 20-40g protein shake postworkout!. Postwork out should include 20-40g of a fast digesting carb like fruit!.Www@Answer-Health@Com
an example:
a bowl of tuna and sweetcorn
with salad
drink vitamin c (orange juice)
fish is healthy!. just a small servingWww@Answer-Health@Com
a bowl of tuna and sweetcorn
with salad
drink vitamin c (orange juice)
fish is healthy!. just a small servingWww@Answer-Health@Com
Yes, 175g of protein a day is good for you, according to the 1g protein : per lb body weight rule!. That's a good start!.
You said "taking the right amount"!.!.!. I'm assuming that means you are using a whey protein supplement!? If so, keep in mind that whatever amount of whey you are taking PLUS+ whatever protein you get in your diet, should be 175g's!.!.!. not 175g's of whey!.
Ok, so the fun part!. What I understand from reading and personal experience is; Generally, your body only digests and uses about 30g's of protein in a sitting!. Therefore, the whey products that advertise 58 GRAMS OF PROTEIN!!! Are generally wasteful!. Instead of spending the money on the catchey label, look around for a protein that is in the 30g range and the main ingredient is "whey protein isolate"!.!.!. NOT-"whey concentrate" or others!. Also, try to find one with the highest amounts of BCAA's!. BCAA's are the building blocks for protein, your body needs them in order to repair muscles!.
Now that we've got some good whey info, we're ready to rock!. With your goal being 175g's a day, I would recommend 4 whey servings @ 30g's = 120g's!. That leaves you with 55g's to get from your diet!. However, most people will start having constipation/bloating with this amount of whey!. I found that a few heaping tablespoons of ground Flax seed (fiber) in every whey serving keeps everything right!. I enjoy the flavor and I also believe (complete oppinion here) that the mixture of Flax lets my body use the protein in the best way!. Flax also contain good amounts of Omega-3 and Omega-6 fatty acids, something most people don't get enough of!.
Diet, you need to be constantly aware and thinking of what you're putting in your body!. Obviously, stay away from fast food!.!.!.restaraunts in general really!. Some great high protein foods - All your meats/fish, beans/legumes (my favorite), milk/yogurt, eggs, soy, thats all I can think of!. I would recommend eating any of these items with a fiber! The beans are already high in fiber, so thats a one shot deal!. However, for the others combine with a high-fiber side dish ( brown rice, whole grain bread & pasta, fresh fruits & vegetables) Notice WHOLE GRAINS!.!.!.period!. There is no need for the white refined ****!.
I think thats all of it man!. Let us know how it works out for you!.Www@Answer-Health@Com
You said "taking the right amount"!.!.!. I'm assuming that means you are using a whey protein supplement!? If so, keep in mind that whatever amount of whey you are taking PLUS+ whatever protein you get in your diet, should be 175g's!.!.!. not 175g's of whey!.
Ok, so the fun part!. What I understand from reading and personal experience is; Generally, your body only digests and uses about 30g's of protein in a sitting!. Therefore, the whey products that advertise 58 GRAMS OF PROTEIN!!! Are generally wasteful!. Instead of spending the money on the catchey label, look around for a protein that is in the 30g range and the main ingredient is "whey protein isolate"!.!.!. NOT-"whey concentrate" or others!. Also, try to find one with the highest amounts of BCAA's!. BCAA's are the building blocks for protein, your body needs them in order to repair muscles!.
Now that we've got some good whey info, we're ready to rock!. With your goal being 175g's a day, I would recommend 4 whey servings @ 30g's = 120g's!. That leaves you with 55g's to get from your diet!. However, most people will start having constipation/bloating with this amount of whey!. I found that a few heaping tablespoons of ground Flax seed (fiber) in every whey serving keeps everything right!. I enjoy the flavor and I also believe (complete oppinion here) that the mixture of Flax lets my body use the protein in the best way!. Flax also contain good amounts of Omega-3 and Omega-6 fatty acids, something most people don't get enough of!.
Diet, you need to be constantly aware and thinking of what you're putting in your body!. Obviously, stay away from fast food!.!.!.restaraunts in general really!. Some great high protein foods - All your meats/fish, beans/legumes (my favorite), milk/yogurt, eggs, soy, thats all I can think of!. I would recommend eating any of these items with a fiber! The beans are already high in fiber, so thats a one shot deal!. However, for the others combine with a high-fiber side dish ( brown rice, whole grain bread & pasta, fresh fruits & vegetables) Notice WHOLE GRAINS!.!.!.period!. There is no need for the white refined ****!.
I think thats all of it man!. Let us know how it works out for you!.Www@Answer-Health@Com