14632 522 261 522 0 405. Protein shake for breakfast earn a commission for products purchased through some links in this article.
If you’re looking to build muscle quickly, boost your macros and even shrink your recovery time, it’s hard to beat a decent protein shake — whether it’s whey or vegan. But remember, with great amounts of protein comes great responsibility. It’s important to know that protein supplementation isn’t a catch-all solution for guys looking to add mass quickly. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
It’s not just average Joes tripping up, either. Firstly, let’s go back to basics. If you know what you are actually consuming, then you are less likely to make mistakes. There are 20 different amino acids in all, nine of which the human body can’t produce. These are known as ‘essential’ amino acids and we need to get them from food. So, How Much Protein Do I Need?
It depends on your training goals. The US Food and Nutrition Board’s current guidelines for the average adult is 0. 8g of protein per kg of bodyweight. If you’re looking to bulk up, you’ll need to increase this number, but that’s not as easy as simply stuffing your face. You have to play it a bit smarter. Instead of reaching for calorie-dense foods, opt for high-protein foods.
For example, if you weigh 100kg, you’d need to be eating the equivalent of seven chicken breasts every day. The amount you need to eat is a complex topic, and there is no one size fits all. It’s important to tailor your intake to your workouts. What Food Should I Be Eating?