What time shall I eat Protein? (a regular cyclist who wanna gain shoulders)
I'm a little confused due to my situation. I bicycle a lot everyday as a mode of transport, however I do weight training 3 times a week specifically focusing on arms and shoulders.
Overall, I'm new in the protein/weightlifting business. My focus is to gain specific mass around upper body and not gain overall weight, so I have to be extra careful. All my workout is in the upper body (shoulders & arms), however with a lot of cycling the protein I'm afraid could be redirected to legs as Im doing more legs (via cycling) than shoulders and arms.
So when do I eat protein? Cause I feel due to cycling the protein is going towards my legs and I don't see much growth in my arms. And on a rest day, I'm still riding, so its not a rest day for the legs!
Not to mention I easily gain weight (fat) so Ive to be very precise in timing and what I consume (calories especially).
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As general rule of thumb, every day you should try to take in 1 gram of protein for every pound of muscle (if you are on steroids, you can bump that to 2 grams of protein per pound of muscle).
When you work your muscles, you tear fibers. When your body repairs those fibers, the muscle tissue grows back bigger. If you work legs in cycling and arms/shoulders in the gym, just be sure to get enough protein to rebuild those muscles.
If you are losing weight and do not want to, then you need to increase your total calorie count. If you are gaining weight and want to go down, reduce your daily calorie intake.
The average body can only process around 30 grams of protein in an hour. If you slurp down a 60 gram protein shake, whatever your body does not process during that hour window typically gets stored (as fat) or flushed out (restroom break).
To grow faster, you will want to break up your protein intake into smaller meals, spread across your day, so that your total protein grams is equal to your muscle mass in pounds and you are not taking in too many grams of protein at any one time.
Protein shakes are convenient, but there are other sources. Beef jerky, low-fat cottage cheese, and grilled chicken breasts are my favorites.
Also, some carb and fat rich foods come with good sources of protein, like avocado, nuts (peanuts and almonds), eggs, and oatmeal.
I have 4 boiled eggs, Jack's beef jerky, and a 2-lb container of Quaker Quick Oats on the other side. In the breakroom, I have a quart of cottage cheese. I keep these for snacks during the day, keeping my protein intake high.
The most important thing is that you eat enough throughout the day.
The only time window that is of any significance is the 1 or 1 and a half hours after working out. Consuming quality foods at this period will help your body recover from the workout.
I would also suggest you read up on the answers on this question.
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