Training in the gym and not eating enough protein and overall calories is like getting a loan from the bank and not having enough money to pay it back.
DONT BE IN DEBT!
Like any loan, if you are not meeting the required repayments they will send out someone to collect on the debt. This is essentially what your body will do to repair damaged muscle fibres after you train. Meaning your hard-earned muscle will be broken down to repair another torn up muscle.
SO HOW MUCH PROTEIN SHOULD YOU HAVE?
You should aim for a minimum of 1.5g to 2g of protein per/kg of body weight. These measurements can vary considering the individual’s body fat levels. Leaner athletes can benefit from anywhere up to 3g per/kg of body weight, as they have less body fat to utilise for energy and subsequently more muscle is sacrificed for fuel. This is a problem I’m not really faced with!
For example a 100kg person should have around 150-200g of protein minimum per day.
HOW OFTEN SHOULD YOU EAT PROTEIN?
The old school body building myth of having to eat every two hours is rubbish for most of us. Protein breaks down over a 4-hour period in your digestive system, so four meals a day, every four hours is more than adequate for most people. But again this can vary from individual to individual and the amount of overall calories and protein required.
Example (100kg person)
Meal 1 – 7 am: 37.5g – 50g
Meal 2 – 11am: 37.5g – 50g
Meal 3 – 3pm: 37.5g – 50g
Meal 4 – 7pm: 37.5g – 50g
CAN YOU HAVE TOO MUCH PROTEIN?
There are no studies available that can conclude definitively that the overconsumption of protein has any side effects. It is better to have an abundance of amino acids for your body to utilise to repair and build than not enough. In saying that listen to your body.
IN SUMMARY
◾ Failing to prioritise protein into your plan is like trying to build a house with no frame.
◾Consume 1.5g to 2g of protein per/kg of body weight.
◾ Consume protein around every 4 hours, but you don’t need to be over-obsessive with timing.
◾ Listen to your body to what it can handle.