Protein and a balanced diet
For optimal use, protein powders must be combined with a balanced diet and proper hydration. Supplements should provide no more than 1/3 of your daily intake of protein, with 2/3 being provided by your normal diet.
Remember, a balanced diet consists of 3 meals per day, give or take a snack. Spread across these meals, you need:
- Starchy foods with each meal to provide energy
- Meat, fish or eggs to provide protein
- Fruits and vegetables, at least 5 portions a day, to provide vitamins and fibre
- Dairy products, 3 per day, to provide calcium and protein
- Fats should be eaten in moderation, but not eliminated completely, as they are also a good source of vitamins and other nutrients
- Sugary products should be kept to a minimum
- Salt should be kept to a minimum
- An unlimited quantity of water can be consumed throughout the day.
Calculate your protein requirement based on your goal
In general, protein needs are covered with a protein intake of between 12 to 14% of your overall energy intake.
- The protein requirements of endurance athletes are between 1.2 and 1.7 g per kg of body weight per day. These values can vary according to the level of training.
- The protein intake requirement to maintain muscle mass is 1.3 to 1.5 g per kg of body weight per day
- The protein intake requirement to build muscle mass is 2.5 g per kg of body weight per day. This intake should not be continued for more than 6 months and should only be used under medical attention.
How to calculate your daily protein intake requirement
Example: Max weighs 70 kg and he wishes to maintain his muscle mass. I recommend an intake of 70 x 1.5 = 105 g of protein per day.
For this intake, we must distinguish between protein powder and protein provided by the normal diet. Protein powder must not exceed 1/3 of the daily intake. Therefore 105 / 3 = 35 g. For Max's protein intake, 35 g of the protein will come from protein powder.
To optimise his recovery, I recommend Whey 9. So he will consume 1 shaker of Whey 9 at the end of each workout.
When to take protein powders
Depending on your goals, the time you take them can vary. Protein powder should only be taken on the days you work out
Goal: muscle recovery.
The recovery stage is crucial for progress and physical performance. It begins directly after exercise and continues for the two and a half hours that follow. This phase is called the "anabolic window" and it is conducive to the rapid replenishment of the resources of nutrients used. It is the ideal time to take in what your body needs, particularly carbohydrates and protein.
Straight after exercise it is necessary to replenish your stocks of depleted muscle protein, by providing 20 g of rapidly absorbed protein rich in BCAA (leucine, isoleucine and valine), amino acids for recovery.
In practice: 1 shaker of Whey 3 or Whey 9 within 30 minutes of exercising.
Goals: muscle maintenance and development
These goals depend on two inseparable components: training and diet. The protein intake is 1.3 g to 1.5 g per kg of body weight per day for muscle maintenance and 2.5 g per kg of body weight per day for muscle development.
Protein powders are intended to enrich your normal diet. On average, these intakes represent 1-2 shakers per day.
- > 3 workouts per week: consume 1 shaker of Whey3 or Whey 9 directly after your workout to enable you to manage your workouts in quick succession. If you have a second shaker, drink it in the morning or before exercise.
- 2 to 3 workouts per week: Consume a shaker of Casein at bedtime. Casein is a slowly digested protein, it will act throughout the night. If you have a second shaker, drink it in the morning.
- 1 to 2 workouts per week: Consume a shaker of Milk & Soy at bedtime or in the morning. If you have a second shaker, drink it in the morning or in the evening, depending on when you had the first one.
Goal: Weight control
There is a common goal during cutting, getting lean and weight loss periods, which is to lose fat. You must modify your diet and your training sessions. Concerning the diet, your daily calorie intake is reduced by 250 to 500 kcal. To maintain muscle mass, the daily protein intake is increased to 1.5 to 2 g per kg of body weight per day.
In practice: Consume a shaker of Lean 9 directly after your workout.