The entire Protein issue is a head buster. Seriously. The suggested amounts are all over the place. The US RDA is about 46 for an adult woman and 56 grams for an adult male. But – check out this calculation at LiveStrong.

There is also the fact that a portion of protein and particularly excess protein is converted into the equivalent of carbs – glycogen – by the process called glycogenolysis.

How much protein – a question mark. There are those that do blood tests to establish their personal levels – which change with age, activity and maybe even the alignment of the stars and the planets. OK – that was tongue in check.

So – back to Plan A.

The Muscle-Building Time Zone

The Nutrition Tactic: Workout Nutrition

The Benefits:

  • Dramatically accelerates muscle growth
  • Speeds workout recovery

When You’ll Use This Tactic: From 60 minutes before you lift weights to 30 minutes after your training session.

What You’ll Eat: Depending on your goals (i.e. faster fat loss or more muscle), you’ll either eat a snack of protein — such as a protein shake or some tuna — or a snack that contains both protein and carbohydrates, like a turkey sandwich.

Why It Works: Resistance training primes your muscles to grow — all you have to do is feed them. So you’ll always include protein during this time, since this nutrient provides the raw materials for muscle growth, without inhibiting your ability to burn fat. And if you’re okay with temporarily slowing fat loss, you can also down a hefty dose of carbohydrates, which will boost muscle-growth even more.

Protein Only

(TNT Plans A and C)

Prepare a protein shake (mixed with water) that provides a blend of at least 40 grams of whey and casein protein. When choosing a product, look for one that contains both whey and casein protein, and which has only small amounts of carbs and fat.

Drink half of the beverage 30-45 minutes before your workout; drink the other half immediately after your workout.

Eat a Fat-Burning Time Zone meal or snack that contains high-quality protein within 30 minutes to an hour after your training session. (Your snack could be another 20 to 40-gram protein shake.)

Add that up – and what you get is easily 40-8o grams of protein around exercise. This leaves – maybe another 40-60 grams for the rest of the day. That is – 30 grams a meal.or 3-6 ounces of meat at each meal.

If you check out the suggested recipes – you will find that – 3 ounces or so is approximately what’s called for. 

Check out the various “pages” listed to the right – I’ve been bouncing around the protein issue for years. Me – now – well – I have reduced my exercise protein to maybe 20 grams mixed into my morning coffee prior to working out. After the workout – I have breakfast with easily another 25 grams mixed into a high fat meal.

I wish there was an easy formula without sticking myself and drawing blood.

Any suggestions?

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