Protein Benefits and How Much You Need
study and report by Nicol Akins

If you are a runner or you just like to workout, you have to make sure that you getting enough protein to help rebuild muscle that has been torn down from your workout.  I suggest that you get your protein in no later than an hour after your workout.  So, when you pack those sneakers and towels for your workout, throw in a good protein bar or drink.  If you have been keeping up with this blog, our entry on "Building Muscle" gives you the formula to figure out how much protein you will need each day.  If not, here it is again. 

For Example: body weight is 160 lbs.
1.  160 lb.  X  0.45 = 72kg body weight
2.  72 kg X  0.8 = 57.6 grams of protein per day

Protein helps to build and repair muscle tissue.  When exercising, there is muscle tear down and damage, protein allows for muscle repair, synthesis and hypertrophy (an increase in muscle fiber size).  After resistance exercise is done, the body’s muscles can be in synthesis above resting levels for up to 48 hours. During these periods, the body uses protein to support these muscle gains.  Other benefits of protein: boosts the immune system, replaces red blood cells and helps with growing hair and nails (which I like).  

Again, use the formula above to calculate your protein intake.  Once you have done that, check out the "Food and Nutrition" section of this blog and review the list of protein portions that you can use to help build your protein each day through natural foods and not always through powders.

If you are always on the go and need to use powders, here are a few that you can research and decide on using!
Prograde Protein http://www.getprograde.com
MAX Gourmet Protein  http://www.maxmuscleonline.com
Trader's WHEY Protein  Trader Joe's
Hydro Whey http://www.gnc.com
**Ask your local gym or personal trainer what they would recommend for you!**