BrandyRelaxing님의 저널, 2011년 06월 11일

I'll let the heavy lifters answer the when/why/how much questions. But here is a Protein 101 link: How Much Do You Need & Best Sources of Protein (http://tinyurl.com/n3kc9h). Some people do protein before and after workouts. I use 1 scoop (24 g) Dymatize Elite Whey Isolate - banana flavour after workouts, especially weight training. I mix it with water and don't need anything else. I use a lot of other plant protein during the day: brown rice protein, pea protein and my new favorite, Orac Energy Protein Greens, with 22 g protein & the antioxidant equivalent of 24 servings of fruits & vegetables. Other people I know mix it with fruit juice, often acai juice and/or fruit for a smoothie. I mix with water and a little stevia, if necessary. I hope to make some almond milk this week and may mix with that. Also, I've posted this before: 20 Super Foods You Need to Build Muscle & Lose Fat (http://tinyurl.com/6g2uvn). It's a good site.  

The amount of protein you need depends on your lean body mass. That's easy enough to calculate by taking your measurements & plugging them into a calculator like the one on healthcentral.com. Search for Home Body Fat Test. Depending on your activity level you'll multiply your lean body mass by a number somewhere between 0.5-1.0, probably around 0.7 or so if you exercise at least 30 min 3 times a week. Since I strength train so intensely I have a very high protein target & get the vast majority from my food, so feel free to browse the weekday entries of my food journal. I use EAS 100% whey, both vanilla & chocolate. They have 23g protein per serving & I typically limit them to 2 servings per day. I mix my shakes with almond milk because it's low carb & I like it, though they taste just fine mixed with water. I keep it low calorie by not mixing it with stuff. Once you start blending them & adding fruit & other things, the calories add up quick. Protein can be calorie-dense, but you get a lot more bang for your buck there. 150 calories of protein will be far more satisfying than 150 calories of carbs, so if you hesitate to "spend" calories on protein, think of it as an investment vs. an impulse buy. It's worth it.