My protein shakes usually have about 30 grams of protein. Also, I
usually have a protein shake no sooner than a half hour before the
workout, so that there will be about 1 and a half hours between the
shakes. That's a total of 60 grams within 1 and a half hours of high
physical activity.

Rob recommends spreading the protein intake so that the average meal
contains about 30-35 grams, adding up to about 2 grams of protein per
kilo bodyweight. If you have two 50 gram protein shakes, and you weigh
75 kilos, it would leave 50 grams of protein for the rest of your
meals (e.g. 3 meals).

Protein is rather expensive and it will be excreted in the urine when
taken in excess. Because the hormonal and muscle protecting benefits
of protein are achieved with moderate amounts (and because taking in
more can stimulate insulin too much), why not keep the pre- and post
workout shakes at around 30 grams?

Simon

On 2/23/06, jrosart295 <joel.rosart@...> wrote:
> Wow, quiet in here......
>
> Question:
>
> Rob endorses a 50 gram per meal protein limit & a minimum time between
> meals of 2 hours. So, if you have a protein shake before training and
> then another one an hour later, does this mean each shake should only
> have 25 grams of protein maximum? Or does the increased uptake of
> nutrients during & after training negate these rules? I suspect the
> latter although Rob has never mentioned it explicitly.
>
> Cheers,
>
> Joel
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