How often to use protein shakes ?

[lindamarie]

Hi Cathe

I am doing your Hardcore muscle strength rotation, and I was wondering how often you use protein supplements ? Do you use it
only on weight training days or do you use it every day that you
are on that rotation? I also was wondering if there is a formula
for calculating how much protein you need. I have heard that too
much is hard on your kidneys. Please let me know as I recently
lost 36 lbs. using mostly your fat loss rotations. Now I am in
desparate need of building lean muscle mass. I also wanted to let
you know I love the Hardcore series. Thankyou Cathe !

P.S. This is my first post I hope I did it right

 

[Cathe Friedrich]

Hi Lindamarie! Welcome to the forums!

I like to take a protein supplement only after my weight training sessions. As far as the protein calculation formula goes, for the average sedentary adult, the Recommended Dietary Allowance (RDA) is 0.4 grams of protein per pound of body weight (0.8g/kg). If you exercise more vigorously, (ie: weight lifting, running or cycling) protein needs increase by about 25 to 50 percent above the RDA. Depending on training intensity and duration, a range of 0.55 to 0.8 grams of protein per pound of body weight (1.2 to 1.8 g/kg) is sufficient. If your workouts are less intense, stick to the lower end of the range. If your workouts are more intense or competitive in nature, stick to the 0.8 grams of protein per pound of body weight.

Good luck and congratulations on your current weight loss

 

[lindamarie]

Cathe, Thankyou so much for the useful information. This really helps a lot.