: Protein supplement recommendation based on diet I am body building along with 1 day cardio but i think that i am not taking enough protein in a day. So this is what my diet is : Preworkout : Milk or sometimes oats with milk

Breakfast

Oatmeal (Steel Cut Oats)
Fats: (Min-Mod)
Protein: ~20 grams
Source of Barley*

*Coats your small intestine, decreasing the Glycemic Index of foods you eat throughout the day in half. One Source: Sprouted Grain
Bread

Pre Workout

30 to 45 minutes before your workout

Whey Protein (~25-40g)
Complex Carbs (~30-55g)
Low Glycemic, Fiber Based Foods
Sprouted Grain Bread
Yogurt / Raw Fruits etc.)
Fats: (Minimal)

Post Workout:

Immediately after your workout

Whey Protein (~25-40g)
No Fiber, High Glycemic Foods
Simple Sugars - Fructose and Glucose (Processed Foods)
Fats: (Min-Mod)
White Bread
Table Sugar
Honey

Rationale:

Whey Protein as it's one of the fastest digesting proteins


Studies have shown increased hypertrophy (muscle growth) by stacking these pre and post workout.


Fructose as fructose has different carriers than glucose, delivery of protein and therefore recovery and muscle growth has shown
to increase when taken as part of a post workout drink.

Sucrose - Simple sugars as your muscles are starving - refined sugars post workout spike your insulin allowing maximum delivery of
protein.

Before Bed

Carbs: Low
Protein: ~20 grams (Casein Protein Ideal i.e Glass of Milk, Greek Yogurt) *
Fats (Highest) **

*Casein is a Slow digesting protein
**Vital to regenerating hormones

Related Studies

PRE-POST supplementation demonstrated a greater increase in lean body mass and 1RM strength in two of three assessments. The changes
in body composition were supported by a greater increase in CSA of the
type II fibers and contractile protein content. PRE-POST
supplementation also resulted in higher muscle Cr and glycogen values
after the training program

www.ncbi.nlm.nih.gov/pubmed/17095924

"As suggested in several publications, a bolus of 15-20 g protein
(from skimmed milk or whey proteins) and carbohydrate (± 30 g
maltodextrine) drinks is needed immediately after stopping exercise to
stimulate muscle protein and tendon collagen turnover within 1 hour."

www.ncbi.nlm.nih.gov/pubmed/22666780

We conclude that a small dose (10 g) of whey protein with carbohydrate (21 g) can stimulate a rise in MPS after resistance
exercise in trained young men that would be supportive of a positive
net protein balance, which, over time, would lead to hypertrophy.

www.ncbi.nlm.nih.gov/pubmed/18059587

"Ingestion of 40g whey protein following
whole-body resistance exercise stimulates a greater myofibrillar protein synthesis (MPS) response than
20g in young resistance-trained men."

www.ncbi.nlm.nih.gov/pubmed/27511985

"Protein ingestion before sleep represents an effective dietary
strategy to augment muscle mass and strength gains during resistance
exercise training in young men."

www.ncbi.nlm.nih.gov/pubmed/25926415

Ingestion of an amino acid and/or carbohydrate solution during the
initial hours following a single bout of resistance exercise promotes
an acute increase in protein net balance compared to the fasted state.
The precise mechanism involved has not been elucidated but seems
related to an increased availability of intracellular amino acids
and/or an increase in plasma insulin concentration. As a practical
recommendation, therefore, postexercise feeding appears to be very
important.

www.ncbi.nlm.nih.gov/pubmed/11098159

"In conclusion, whey protein supplementation enhances whole body anabolism, and may improve acute recovery of exercise performance
after a strenuous bout of resistance exercise."

www.ncbi.nlm.nih.gov/pubmed/28696380

"A 20-g dose of whey protein is sufficient for the maximal
stimulation of myofibrillar protein synthesis (MPS) in rested and
exercised muscle of ~80-kg resistance-trained, young men"

www.ncbi.nlm.nih.gov/pubmed/24257722

We conclude that chronic postexercise consumption of milk promotes
greater hypertrophy during the early stages of resistance training
in novice weightlifters

www.ncbi.nlm.nih.gov/pubmed/17684208

The results demonstrate that where post-exercise liquid protein
ingestion may enhance the adaptive response of skeletal muscle, this
may be possible without affecting gross energy intake relative to
consuming a low energy drink.

www.ncbi.nlm.nih.gov/pubmed/25049135

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Let me put some primary points out that anyone doing resistance training needs to understand.

Programming

You need to follow an effective training program. Not some lifts you think are the right ones, not something out of a magazine. There are very well known strength training programs out there with solid track records: follow them. Understand where you are on internationally recognized strength standards, and aim to get to the intermediate level in all areas.

Diet

Directly answering your question, you should eat north of 260 grams of protein per day. This has been well studied, and most people advocating for more than 3.3g/kg are trying to sell you supplements. From Lyle McDonald:

... strength/power athletes should aim for 1.5 g/lb protein per day
(again, this is about 3.3 g/kg for the metrically inclined).

Personally, I shoot for 2.1 g/kg because I can accomplish that without severely altering my diet and don't have to eat chicken and whey seven times a day. The diet of a high level body builder is very different than what normal people eat. Planning, structuring, and preparing your meals is something that takes a lot of time, every day.

Ultimately I feel that a "pretty good" diet that you can actually stick with is better than the "perfect" diet which you can't effectively maintain.

Be Patient

There really are no shortcuts to physical fitness. Our bodies take a while to respond, and it is the steady, consistent, and regular effort that wins. Give yourself at least six months to see any changes in the mirror, and two years is a reasonable time for people to honestly not recognize you anymore. Again, that's two years of steadily following the right diet and following an effective program.

Protein Supplementation

Eating real food is much better than supplements. Your body needs fiber, fats, minerals, and nutrients that are not found in protein supplements.

Find out the total amount of calories you need via a calculator. It's not going to be exact, but it will be close, and much closer than you guessing.
Figure out your macronutrients also using a calculator.
Start tracking your calories and macros. You know what you need (calories and macros) and now you can see what you're actually putting in. You should do this for at least a week, and anytime you can't honestly tell yourself down to the ~100 calorie mark how much you've had that day.
Adjust your diet until you are meeting your macros and calories.

If this seems like a ton of work, you can start to see why everyone isn't walking around with 5% body fat and squatting 315lb.

But what you will probably find is that it is logistically tough and expensive to eat such a large amount of protein. Fats and carbs are cheap and easy to come by but protein is rare and expensive. This is the reason that people supplement with products like whey. Some proteins (like red meat) eaten on the regular have their own health problems as well.

Adjust your real-food diet as much as you can to target your macros. If and when you fall short, do exactly what the name implies: supplement.

Whey protein in particular is cheap, safe, and easy to prepare. A caveat to any supplementation (including whey) is consider the other ingredients as well. I personally have switched to the "natural" whey products without artificial sweeteners, because of the recently discussed link between those artificial sweeteners and dementia.

Especially if you're going to be taking a scoop or two of some product every day for years on end, you really want to know the safety of what you're consuming.

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