13 янв. 2023 г. · You need to make sure you get at least 1 gram per 10 lbs body weight right in your anabolic window exactly 24 minutes after your workout session.

12 дек. 2016 г. · In a study from 2009 it was concluded that 20-25g of protein taken after a workout was enough to maximize Muscle Protein Synthesis (MPS).

20 янв. 2016 г. · Consume 10-20 grams of protein before a workout and 20-25 grams within 10 minutes of finishing the workout. This should include the essential amino acids.

30 мар. 2023 г. · I believe the consensus these days is that you're fine if you've had protein within a few hours before a workout.

20 янв. 2012 г. · My post-workout shakes consist of two scoops of whey protein (52g), three to four tablespoons of peanut butter (10-14g), and some whole milk ...

13 дек. 2022 г. · All in all, small people should aim for at least 160 grams per day for “optimized protein intake” while larger people can use the .85 g per ...

16 июн. 2024 г. · Some people will say you need 1 g protein per pound of bodyweight. Others will say you need 1 g protein per kilogram of bodyweight.

20 февр. 2019 г. · The current recommendations go up to 1.8 grams per kilogram. I have read the 1gram per pound lean which, will sort of kinda line up with the per ...

4 июн. 2018 г. · .8g per lb is a safe average. It depends on your body composition though as that calculation would be too much for largely overweight people.

14 апр. 2023 г. · In general, no. Post workout protein has shown some benefits, but otherwise, your daily intake timing won't make much of a difference.