| It's important
to maintain a positive nitrogen balance throughout the day, so it's essential
to spread your protein intake over the entire day. The standard equation
is: take your weight in pounds and multiply it with 1 or 1.5, so that's
200-300 grams of protein daily for a 200 pound elite athlete.
Now divide this by the number of meals you take in a day. For the average
individual they may want to start by ingesting 2-3 shakes per day, depending
on activity level.
The greater the activity, the greater the amount of protein needed. Most
importantly, consistent whey protein intake coupled with exercise will
result in consistent muscle building. The best times for supplementing
protein are upon rising, as your body is starved for protein, within two
hours after a training session, and 30-45 minutes before bedtime.
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