PROTEIN MAP

WHEN TO

USE IT

	THROUGHOUT THE DAY Protein should be taken multiple times per day to ensure your body gets the nutrition it needs, timing your intake around workouts.
	POST-WORKOUT It is especially important to take protein within 30 minutes of a workout so muscles have the necessary fuel for building and repair.

HOW MUCH

TO TAKE

15 TO 45 GRAMS POST WORKOUT Consuming 15 to 45 grams of high-quality, intact protein as part of post exercise recovery is critical. Depending on the intensity of your workout and your fitness goals, you may need to fuel your body with more protein. Examples of high-quality protein include whey, (isolate or concentrate), casein and soy protein.

DAILY NEEDS

VARIED BY

FITNESS

The average adult needs at least .5 grams of protein per pound of body weight. Protein needs will vary based on age, gender and the type of athlete.

	ENDURANCE .5 to .6 grams of protein per pound of body weight
	STRENGTH .5 to .8 grams of protein per pound of body weight