Usage of Whey Protein with cardio / off days

[iceyd]

Hey there, got a newbish question.

I decided to start using whey protein and I know that it's most useful after workouts to help with muscle repair, but was wondering if I should be using as much (if any at all) on days when I do just cardio (45 mins on a exercise bike) and days where I take a day off from working out.

Thank you!

[Dolphinski]

Keep your protein levels the same on rest and training days. If you need a protein shake to help you do that then do that. Your muscles are growing on rest days too!

[Elvis]

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Your muscles are growing on rest days too!

Or as I heard it put: "Exercise makes your muscles weaker, rest makes them stronger."

You will want to try to consistently eat 2g per kg of body weight total protein (food + supplemented).

[iceyd]

Thanks for the replies guys - had a pretty hectic week so apologies also for the late response. I've got a few more questions so I'd may as well put them here.

According to a few websites, I am told that I should be having an intake of around 130 grams per day and would like confirmation that it isn't too much. The MP site suggests 70g which was my original plan but I just want to make sure before starting. (I'm currently 201lbs / 91kg and my height is 6ft 1inch. I also plan on doing cardio a minimum of twice a week with weight training twice a week and my overall goal is to lose weight and retain muscle mass).

Thanks again

[Pkant2002]

I would say aim for BW x 1.5 or so for protein intake. I would suggest you eat a min 200g but aim more for 250. Do that through food a shakes if need be.

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[wilfred]

You will hear a lot of advice about how much protein to take, anywhere from 1.5-4 grams per kg depending who you are listening to.
However 70 is def too little, 130 sounds like too little as well given that you are 91kg. How lean are you? Do you know your body fat %?

As you are new to this is you tell me you are 15%, I will assume that means 20%! No offence, but people tend to underestimate. If you are a lean 91kg though, your protein requirement is gonna 250-300grams most likely. A safe bet regardless of your bodyfat would be 200g for the mo, if you lose too much muscle, up it. It isn't just about protein, other macronutrients and total calorie intake will dictate that as well. Not to mention rest/sleep.

[iceyd]

Quote

You will hear a lot of advice about how much protein to take, anywhere from 1.5-4 grams per kg depending who you are listening to.
However 70 is def too little, 130 sounds like too little as well given that you are 91kg. How lean are you? Do you know your body fat %?

As you are new to this is you tell me you are 15%, I will assume that means 20%! No offence, but people tend to underestimate. If you are a lean 91kg though, your protein requirement is gonna 250-300grams most likely. A safe bet regardless of your bodyfat would be 200g for the mo, if you lose too much muscle, up it. It isn't just about protein, other macronutrients and total calorie intake will dictate that as well. Not to mention rest/sleep.

The scale that I use at home (relatively cheap but gave the exact weight measurement as the one @ the gym) says that I have 19.3% body fat (so you're more or less spot on lol).

[wilfred]

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The scale that I use at home (relatively cheap but gave the exact weight measurement as the one @ the gym) says that I have 19.3% body fat (so you're more or less spot on lol).

Cool, well at then 150-200g is gonna be a good shout. Your carbs and fat intake is gonna dictate muscle gain/fat loss. I personally eat a third of my calories from each group, but you will want to play round with your macronutrient proportions, to be honest though as long as you are working hard aren't eating absolute crap and eat below maintenance consistently for 10 weeks you should see good results.