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How Much Protein Should I Take?

This is one of the most asked questions. The generally accepted rule is 1 grams of protein to 1 lbs. Of body weight. So if you weighed 175 lbs. Then you should look towards consuming around 175 grams of protein a day. Protein in your diet ensures good muscle growth. It is useful if you were to spread out your protein intake within your 5 meals a day. Protein is found in chicken, fish, meats, and other natural foods. When you don’t have the time to cook chicken or are somewhere where you need to eat something now but can’t, such as work, the protein shakes are very useful as a meal replacement. Protein supplements shakes are full of protein and other essential nutrients that help to encourage muscle growth. Creatine is also a useful supplement but is very hotly debated on its effectiveness. Possible harmful side effects of creatine are discussed further within the Creatine section of Muscle Extreme.
See our Protein Table to find out how much proteins are there in foods.

Supercharge Your Favorite Protein Shake Recipe!

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So, what are some of my favorite tricks?

DON'T USE ICE IN YOUR PROTEIN SHAKES -- USE FROZEN VEGETABLES

I always cringe when I see "ice" as an ingredient in a protein shake recipe. Of course, it is a reasonable ingredient to have, but it's wasted potential to me. This is because I've found that grinding frozen broccoli into my shakes -- please stay with me here! -- rather than ice provides the EXACT same function with almost NO difference in taste. Except, I am getting more than the function of ice with this trick -- I'm getting an extra serving or two of one of the world's best fibrous vegetables! I've found that I can generally get about one full cup of frozen broccoli into any shake or smoothie that has at least one cup of liquid in it. If you can't stomach that, just do half a cup. This is my absolutely best protein shake recipe trick!

USE A FIBER SUPPLEMENT

It's so easy to just dump a tablespoon of a fiber supplement into a shake that there's no reason not to. Most people just mentally skip over this idea, but this will not only lower the glycemic index of your shake (as anything with more fiber will do), but will help you become a little more "regular," something just about every bodybuilder I've ever met could use. My personal favorite fiber supplement is psyllium husks, which you can get at just about any supermarket or health food store.

USE EGG WHITES INSTEAD OF JUST WATER

If a protein shake recipe calls for one cup of water, put in half a cup of water and half a cup of pasteurized liquid egg whites, which you can get in a carton at any grocery store. Pasteurized liquid egg whites are completely safe to eat raw -- any bacteria has been cooked out of them -- and it will not only add more protein to your shake, but it will improve the consistency and thickness of it significantly.

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