Ready to transform your body and reach your fitness goals?
Whey protein is your perfect ally to gain muscle mass, but do you know how to take it correctly? Here we explain it to you!
How Much Protein a Day Do You Need?
The first thing is to know how much protein your body needs.
The amount of protein a person needs per day to maintain or increase muscle mass varies according to several factors, including:
Physical activity level:
People who do resistance exercise (such as weight lifting) need more protein than sedentary people.
Age:
As we age, our bodies may require more protein to maintain muscle mass.
Individual goals:
Those looking to increase muscle mass will need more protein than those simply looking to maintain it.
For endurance exercisers, it is recommended to consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day.
For the general population, the recommendation is 0.8 grams of protein per kilogram of body weight.
Healthy Protein Sources
It is important to get protein from healthy sources, such as:
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Lean meats (chicken, turkey, fish).
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Eggs.
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Low-fat dairy products (Greek yogurt, cottage cheese).
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Legumes (beans, lentils).
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Nuts and seeds.
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Whey Protein.
It is advisable to distribute protein intake throughout the day, rather than consuming a large amount at one meal.
That is why it is advisable to incorporate high quality options such as the protein known as “Whey Protein”.
With this type of protein you can make shakes and delicious recipes with high protein content, being a healthy, practical and easy to prepare option.
Protein is an essential component for the construction and repair of muscle tissue.
Similarly, it is crucial to combine adequate protein intake with resistance exercise to maintain and increase muscle mass.
When and How to Take Whey Protein?
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Post-workout: this is the ideal time to drink your protein shake. It helps repair and rebuild muscles after exercise.
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At breakfast: starting the day with a protein shake will give you energy and help keep your muscles nourished.
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Between meals: if you are having difficulty reaching your daily protein intake, a protein shake between meals is an excellent choice.
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Preparation: mix whey protein with water, milk or your favorite vegetable drink - you can add fruits, vegetables or nuts for a more complete shake!
Delicious Recipe with Whey Protein: Choco Coconut Smoothie
Ingredients:
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1 banana
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1 cup (30g) spinach
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1/2 cup (120g) shredded coconut
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1 cup (250 ml) vegetable milk
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1 serving (32g) of M+S chocolate flavored whey protein (25g protein)
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1/2 teaspoon (2.5ml) vanilla extract
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1/2 teaspoon (2.5ml) almond extract
Blend all ingredients in a blender and voila, enjoy!
Foods to avoid:
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Processed and sugary foods.
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Saturated and trans fats.
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Excess alcohol.
With effort, dedication and these tips, you will reach your goals and feel stronger and healthier than ever. Yes you can!
