Macronutrient Ratio – A common misconception when it comes to protein intake is that you have to consume mass amounts after your workout. There are general guidelines you should follow in terms of the quantity of protein you consume a day, but we must also take into account the quality of the protein you’re consuming as well as maximizing your protein synthesis to promote muscle recovery.
Learn more about optimal protein consumption in our article below!
The recommended daily intake for your bodyweight is usually 0.36 grams of protein per pound, or 0.8 grams per kg a day. Although the recommended intake can vary depending on a person’s activity level, overall health, muscle mass, age, and other factors.
Before focusing simply on the quantity of protein consumed, we must also take into account the quality of the protein we’re consuming. Animal source proteins are the best way to consume protein with complete amino-acid profiles (i.e. it has the correct amount and ratio of the essential amino acids that makes it a complete protein source). Another example of a complete protein, and an option for plant-based diets is soy, which contains all of the essential amino acid profiles and doesn’t need to be supplemented with a complimentary protein source. Alternatively you can consume rice and pea proteins which when combined can make a complete protein. Lastly, you can of course supplement with a whey or casein protein after workouts to help reach the optimal protein intake throughout the day in addition to through our regular diet.
Macronutrient Ratio
Protein consumption is also a very important component for weight loss and boosting metabolism; consuming 25-30% of your daily caloric intake from protein is what is recommended. A higher protein consumption also helps to increase feelings of fullness, while reducing appetite and caloric intake, which can be helpful for weight loss or preventing weight gain.
Next, let’s talk about consumption throughout the day; there is little to no point in consuming all of your protein for the day in one meal; your body needs protein balanced throughout the day for optimal muscle protein synthesis and to aid muscle recovery and building. Oftentimes proteins get bunched up into our dinner or meals later in the day, and often lack in breakfasts. Make sure you are balancing out your total protein intake by spreading it out throughout the day for your body to best use the protein and amino acids you are consuming for muscle recovery.