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Hi, Since An Year, I Am Going To Gym 4-5
Question: Hi, since an year, I am going to gym 4-5 days a week with the aim to reduce weight and also to be fit. I weigh 94 and height 5.11". and I recently started taking protein powder (no sugar in it) to aid my muscle growth and also to help my body recover from the strenuous workout. how many grams of protein I need per day ? also I am not an athlete or something. so I don't think the online stats of 0.4 gms per pound can be applicable. Am I going on right direction?? (I go to gym in the evening and take protein powder after the gym and dinner of 2 rotis and subzi and then sleep .. I stay in hostel. )
Brief Answer:
A detailed answer is given below.
Detailed Answer:
Dear User,
Thanks for contacting "Ask A Doctor"
The Recommended Dietary Intake of Protein is 0.8gm per kg body weight. So 75gm protein per day is what you needed. This also includes dietary protein. If you can help me with the Protein content per 100gm and the usage directions of the powder you are already taking I can tell the protein you are getting from that. Also let me know your daily diet.
The type of protein supplement to be administered as post workout meal depends on the type of exercises that you are doing. If it is lightweight training with cardio then you may take a Whey Protein concentrate, in the suggested amount. While if you are doing intense workouts which include heavy anaerobic exercises then a Whey Protein Isolate would be more suitable. Whey isolates are 100 percent protein and have higher absorption rate.
The commercial protein supplements are concentrated and therefore to be safe the dosage should be carefully followed as per the instructions. Consuming sufficient fluids is important while taking the supplements to facilitate the elimination of waste produced as a result of protein digestion. Consuming the supplements are safe as long as you maintain the activity levels.
Also, include high-quality protein foods in your daily diet to get more protein. You may consider taking an egg, lean meats like chicken and fish (if you are nonvegetarian) and paneer, chole, rajma, dals, milk and milk products, nuts etc to add more protein in your diet.
Hope I was able to help You
Thanks,
Neethu
A detailed answer is given below.
Detailed Answer:
Dear User,
Thanks for contacting "Ask A Doctor"
The Recommended Dietary Intake of Protein is 0.8gm per kg body weight. So 75gm protein per day is what you needed. This also includes dietary protein. If you can help me with the Protein content per 100gm and the usage directions of the powder you are already taking I can tell the protein you are getting from that. Also let me know your daily diet.
The type of protein supplement to be administered as post workout meal depends on the type of exercises that you are doing. If it is lightweight training with cardio then you may take a Whey Protein concentrate, in the suggested amount. While if you are doing intense workouts which include heavy anaerobic exercises then a Whey Protein Isolate would be more suitable. Whey isolates are 100 percent protein and have higher absorption rate.
The commercial protein supplements are concentrated and therefore to be safe the dosage should be carefully followed as per the instructions. Consuming sufficient fluids is important while taking the supplements to facilitate the elimination of waste produced as a result of protein digestion. Consuming the supplements are safe as long as you maintain the activity levels.
Also, include high-quality protein foods in your daily diet to get more protein. You may consider taking an egg, lean meats like chicken and fish (if you are nonvegetarian) and paneer, chole, rajma, dals, milk and milk products, nuts etc to add more protein in your diet.
Hope I was able to help You
Thanks,
Neethu
Above answer was peer-reviewed by :
Dr. Vaishalee Punj
I have attached the screenshots that can help u to know protein content and usage directions . I do 3 Kms of thread mill jogging cum walking in 25 mins and burn around 250-300 calories. then I move on to strength which I focus on individual muscles each day. For ex; chest, arms, back, legs and shoulders. i would say it's vigorous as I lift weights more than an average individual. and I do for almost 1.5 hrs to 2 hrs 4-5 days a week. I go to gym @ 6-8 pm and then I have this protein powder of one scoop and then 2 rotis with subzi and 2 egg whites and sleep. i am an eggeterian and I stay in hostel . so rajma , planner and Chole aren't available and Dal is there everyday . but I eat it once a week in lunch . I drink milk in the mrng. hope I have provided the required information. if I missed anything, please let me know. thanks in advance Dr Neethu
Brief Answer:
Detailed Answer is given below,
Detailed Answer:
Dear user,
The Protein powder will provide you around 25 gms of protein per serving per day, which is around 18-20 % of your daily protein intake.
Apart from this, you need to take more protein-rich foods to increase the protein intake per day.
You may consider taking 2 glass of milk every day and include more milk products like curd and buttermilk. Try to include any variety of dal on an everyday basis which is provided in the hostel. Since you are doing more strength training and weight lifting you may take up to 4 egg whites per day, which will also increase the protein content of your daily diet. Have nuts like badam and cashew for evening or late evening snacks.
Hope This helps,
Neethu.
Detailed Answer is given below,
Detailed Answer:
Dear user,
The Protein powder will provide you around 25 gms of protein per serving per day, which is around 18-20 % of your daily protein intake.
Apart from this, you need to take more protein-rich foods to increase the protein intake per day.
You may consider taking 2 glass of milk every day and include more milk products like curd and buttermilk. Try to include any variety of dal on an everyday basis which is provided in the hostel. Since you are doing more strength training and weight lifting you may take up to 4 egg whites per day, which will also increase the protein content of your daily diet. Have nuts like badam and cashew for evening or late evening snacks.
Hope This helps,
Neethu.
Above answer was peer-reviewed by :
Dr. Kampana
Hello Doctor, thanks for the detailed review. The milk that is available in my hostel is not skimmed hence I am afraid to have 2 cups of it as it might increase my weight. I'll have to buy the skimmed milk from outside. I am taking 5 badam soaked overnight. let me know if I need to take more. my last question is as I am taking the protein powder at night before bed, but it was after the workout of course. So is that going to increase my weight ?? I can skip having rotis at night if needed . I'll have just the protein powder in water and then egg whites. will that be ok ?? or too less ? Thanks again .
Brief Answer:
Detailed Answer is given below,
Detailed Answer:
Dear User,
You may take skimmed milk in tetra pack and store in the hostel to consume if you don't want to take the full-fat milk. 5 nos of almonds will be fewer. You may take a handful of nuts per day. You may take the protein supplement after 20 minutes of the workout, which will not end up in your weight gain. You should not avoid carbohydrates (roti), because
While the protein would provide the required amino acids for muscle development, carbohydrates are required for supplying the energy required to carry out the workout, and to allow the proteins to carry out their intended function.
Hope this helps.
Thanks,
Neethu
Detailed Answer is given below,
Detailed Answer:
Dear User,
You may take skimmed milk in tetra pack and store in the hostel to consume if you don't want to take the full-fat milk. 5 nos of almonds will be fewer. You may take a handful of nuts per day. You may take the protein supplement after 20 minutes of the workout, which will not end up in your weight gain. You should not avoid carbohydrates (roti), because
While the protein would provide the required amino acids for muscle development, carbohydrates are required for supplying the energy required to carry out the workout, and to allow the proteins to carry out their intended function.
Hope this helps.
Thanks,
Neethu
Above answer was peer-reviewed by :
Dr. Remy Koshy
sure Dr Neethu, I will follow these things that you advised. if I may ask one very last question, as per HEALTHIFY app that I use the to track daily calories intake it suggested 2500 calories budget. however my daily intake is almost 1000-1500 plus I workout so I loose more calories. however I am not able to lose weight . any known reasons or something that I am not doing right ?? Thanks heaps again .
Brief Answer:
Detailed Answer is given below.
Detailed Answer:
Dear User,
The process of weight loss is different from person to person. Results will be always depending on your body type and how it responds to the diet and exercise routine.
Be patient and stick to the diet and exercise routine. You will get results for sure.
Thanks,
Neethu.
Detailed Answer is given below.
Detailed Answer:
Dear User,
The process of weight loss is different from person to person. Results will be always depending on your body type and how it responds to the diet and exercise routine.
Be patient and stick to the diet and exercise routine. You will get results for sure.
Thanks,
Neethu.
Above answer was peer-reviewed by :
Dr. Kampana
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