Do you find yourself walking into the gym and skiddishly hiding behind equipment to do those ten bicep curls with five pound dumbells? All while the 200-pound-all-muscle-hunk right next to you is casually pumping away like he’s Spongebob with his teddy bear weights? Worry no more ladies, I’m about to fill you in on proper protein consumption and supplementing to get you those gains you’ve always wanted.
Disclaimer: I am not a nutritionist or dietician. Thanks to Dr. McAnulty in the exercise science program at App State, here is what you need to know:
HOW MUCH?
These equations can be slightly confusing, so bear with me. Good news boys, the amount of protein you need is also based off of these equations. You’re welcome.
- Start by converting your weight from pounds to kilograms. You can do this by dividing your weight by 2.2. For example: if you weigh 110 pounds, that would be 50 kilograms. Or what most of you will do instead, Google your weight in pounds to kilograms.
- Are you an endurance athlete (a.k.a anything cardio), strength athlete (a.k.a lifting heavy things), or non- athlete? How much protein you should be taking depends on what kind of athlete you are.
- ENDURANCE ATHLETES: should be consuming 1.2-1.4 grams of protein/ kilogram of body weight every day.
- STRENGTH ATHLETES: should be consuming 1.7-1.8 grams of protein/ kilogram of body weight every day.
- NON-ATHLETES: Lucky for you, a normal American diet provides you with enough protein in your daily life.
Now, I know what you’re thinking. More protein= more gains. Well, unfortunately you can’t spoon feed yourself whey protein powder all night and wake up looking like the hulk. Your body can only absorb a maximum of two grams of protein per kilogram of body weight everyday. Eating too much protein can lead to unwanted fat, dehydration, and kidney problems. You also have to exercise while taking in protein to gain muscle. It is unfortunate, but we can’t just binge eat protein powder.
HOW TO GET PROTEIN?
You can get protein through food and supplements. You will naturally get some protein through your normal diet, but if you’re exercising you will more than likely have to compensate with either more food or protein supplements. Both work the same, but you get other nutritional benefits from eating protein through food. Some high protein foods are: meats, eggs, milk, fish, peanut butter, and nuts. If you are going to use suppements you should use a good brand that has been in use for a long time, such as EAS. It is important that you eat high protein food or take protein supplements as soon as possible after you exercise, since you’re body is in a more sensitive state to absorb it.
Good luck ladies, and may the gains be ever in your favor.
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