What protein foods can I take and how much?

When it comes to weight training and building muscle, protein (specifically whey protein) is the ‘king’ of them all. Without protein your muscles will not grow and your body will not develop into the way you want it to. However, many people are not sure of what protein foods are and exactly how much protein they should be consuming. The aim of this article then is to answer those questions and help you in your training routine.



Protein foods

To begin with, we will talk about what foods contain protein and which ones are more effective than others. With that said, a list of ‘protein foods’ can be seen below:

Tuna
Fish
Chicken (breast)
Turkey
Eggs
Beans
Almonds
They are just a few of the common ones that people consume but there are literally loads of various foods you can take that contain high levels of protein. You would also need to take specific protein products along side these such as Nitro Tech for example or any other protein shake as this is quick, easy and very convenient.

What is the best time to take protein?

There really isn’t a best time to take protein but there is a certain time where you can take certain protein products. For example you should definitely take a protein shake immediately after your workout. This is seen as the ‘golden window’ because this is the time where your muscles will immediately consume the protein as they have been worked on for the past 45 minutes to an hour therefore making it a lot more effective. Furthermore, you can also take a protein shake before you go to sleep or even during the night so while your muscles are relaxing, there is still protein travelling in and around your body!

How much protein should I take?

This is a question that will give you mixed responses. Some people will say one thing, another people will say another. Magazines will say something else and personal trainers will recommend a different amount. At the end of the day though, most people will say you should be consuming 1.5 to 2 grams of protein per body weight. This is the minimum/maximum depending on how much you weigh. This can be done through say 30g of protein in each meal you take. 30x6=150g. Out of your 6 meals in the day, each one would contain 30g. (That is just a rough example as to how you can take it in the day). As mentioned before, it would depend on your weight.



So, in conclusion, there are many protein foods that you can take in order to build muscle. These can be taken throughout the day and even in the night (mainly the protein shake). Furthermore, do not think the more protein I take, the better. No. Your body only uses a certain amount and the rest will just be excess therefore ensure that you balance it out and take it when need be. Lastly, you must take a protein shake after your workout as this is the best time for consuming the liquid and taking the protein to the muscles that need it most.