Protein is a MUST following intense exercise, especially weight-resistance exercise. And MOST especially a source that is highly bio-available to the body, since the body will be craving aminos like MAD.
In helping the young aspiring fitness/figure lady referenced in another post below, she did not realize the importance of taking in protein after a workout.
Studies will argue about how much time can pass after the workout before it becomes too late to benefit from the protein; some studies will state that it MUST be taken in within 45 minutes, others will say any time within two hours is fine.
Why chance it…I stick to the 45 minute window and make sure I, or the person I’m working with, is getting the highest quality bio-available protein there is (the raw whey protein) even DURING the workout, and definitely immediately after, fully consumed within that 45 minute window.
The amount will depend on the person’s overall size. For extreme bodybuilders, they can often consume a full two grams worth per pound of bodyweight, per day…a 200 pound bodybuilder can take in a whopping 400 grams per day.
These are crazy amounts in our opinion, but studies suggest, that for a bodybuilder SPECIFICALLY, with the demands they place on their bodies, that the body may indeed be able to metabolize that much protein during a day.
In our opinion, the bodybuilder really needs to maintain the amount of daily work he/she is engaged in, to be taking in those amounts. Taking in too much protein, especially over time, can tax the kidneys too much, an issue we absolutely want to avoid.
But a solid one gram’s worth per pound of body weight for our figure/fitness competitor is a great happy-medium. As referenced elsewhere, if muscle soreness is still experienced, occasional supplemental glutamine can be used to compensate (see our other post on that topic).
A clean raw whey protein is the most bi0-available source of aminos that there is, and we use Dr. Webster’s over at completehealthdallas.com. If you want to try it, put Tim’s name…facelessfatloss…in the coupon code and you’ll get a discount on the most awesome whey protein on the planet. Clean, no added ingredients, no hormones, grass-fed-cow-sourced the way nature intended.