-
General received wisdom is to consume around 2 - 2.2g protein for every KG of bodyweight (0.8-1g per pound) . protein should equate to 30-40% or your calorie intake. This can vary somewhat based on the individual and goals , but it's a good starting figure
Here's a decent article on the subject:
https://legionathletics.com/how-much-protein-do-i-needI'm somewhere between 90-95kg atm . I eat around 200g of protein per day . This is spread across 3 meals and 3 protein powder shakes , s0 ~33g of protein for each (it's too much protein powder really, but it's quick and convenient).
chrismanc-
I can’t remember what I weight. Probably about 14 stone.
When I have a protein shake I tend to put about 3/4 scoops in so about 25-30g per scoop.
I read an interesting article about only consuming protein before lunch as the effects of the protein work best after a workout. And subsequent protein didnt really do a lot
Light_EDDed
My current diet looks like this;
Before the gym - pre workout, bcaas, greens in a shaker
After the gym - litre of water plus bcaas, protein powder plus 100g oats and a beetroot. I drink this in two stages otherwise I’ll boke.
Meal 1 - rice, lentils, veg, quorn chicken fillets
Meal 2 - as above
Meal 3 as above but could be fish instead.