Protein Timing - Robert Seik, PharmD

The Protein Timing intake is very important for an athlete. It should be taken immediately after a workout, within ten minutes. During your workout you are breaking down muscle, so afterwards you need to ingest your protein portion.

An athlete's protein timing portion varies depending on the size of the athlete and the training demand. A good equation to remember is 0.8-1.4 grams of protein for every kg of Lean Body Mass. Lean Body Mass is muscle, organs and bone. There are a number of different ways to measure your Lean Body Mass and remember that 1 kilogram equals 2.2 pounds.

So, within ten minutes after training, an athlete should ingest his protein and it should be an easily digestible protein source. The maximum the human body can digest per hour is 30-40 grams. Robert Seik recommends 20-30 grams of protein following a training session. This protein will help repair tissues that were broken down, reduce muscle soreness and reduce the amount of stress hormones released.

Remember to choose a good protein supplement that is easily digestible and make sure you take the right amount of protein to suit your body size and workout.

by Robert Seik, PharmD