Every novice athlete, who only recently decided to start taking sports nutrition , invariably faces the question of how to plant it, and how much to take. From this article you will get answers to all your questions regarding how much protein you need to drink per day.
The intake of protein
According to experts, every person who does not engage in sports should consume 1 g of protein per kilogram of body weight (a girl weighing 60 kg - 60 grams of protein a day). If you have training - you need to use protein for 1.5 g per kilogram (a girl weighing 60 kg - 90 grams of protein a day). Those who submitted to weightlifting, the protein should be much more: 2 grams per kilogram of body weight (a girl weighing 60 kg - 120 grams of protein a day).
Based on this, you can calculate how much protein to drink before and after training, and also during the day in general.
How much to drink protein?
In order to start taking the protein and not to harm the body, you need to know your weight, and also calculate your approximate diet and find out how much protein you get with food.
From the normative number for you (how to calculate - described above) you need to take away the amount of protein that you get with food. It will be necessary to tinker and calculate your typical diet on the calculator of calories, which considers the ratio of proteins, fats and carbohydrates. So you get your exact figure, which will tell you the amount.
Consider that in sports nutrition there is no 100% protein - this figure ranges from 70% to 95%. Thus, taking 100 g of protein powder, you will receive 70-95 g of protein (specify the composition on the packaging of your additive).
To the question of how much to drink protein at a time. The total amount should be divided into 4 receptions and systematically take them during the day.