@GOOD Asks: Send Us Your Health-Related Questions. Personal Tainer Kevin Asuncion Answers @GOOD Asks: Send Us Your Health-Related Questions. Personal Tainer Kevin Asuncion Answers

@GOOD Asks: Send Us Your Health-Related Questions. Personal Tainer Kevin Asuncion Answers

by Hillary Newman

October 25, 2011

ASUNCION: The first thing I would say about protein supplements is to figure out whether there is a gap in your diet at all, you may be taking in enough protein and calories already.  If you take in enough, then other factors are at play like the effectiveness of your workouts.  Depending on your goals you may require .8 grams of protein per kg of bodyweight for everyday consumption, or for most athletes, 1 to 1.5 g per kg of bodyweight. So since you are currently 150lbs you would consume anywhere between 54 to 102 grams of protein.

To figure out if you have a gap I’d suggest tracking your diet for a week. A good old notebook will do the trick, but you can also use other online offerings like Daily Burn or cobble together social media tools like Instagram & Twitter to track what you’re eating visually.  If you notice there is a gap in protein, and your goals dictate that you require more than the minimum amount then the next step would be to see how you could include more protein from real foods. Sometimes a gap can be filled by some smart planning and some simple lifestyle changes.

If you still need to take in more protein to meet your goals then you have two choices, animal based (whey or casein) or plant based (soy, rice, hemp etc.).  Which one’s healthiest? Well that depends on your needs and values.  For example if you’re a vegan or vegetarian or care about your impact on the environment then reducing your dependence on animal based products might be the best choice.  If personal athletic performance matters the most and your values don’t restrict you from consuming animal based products then whey or casein protein supplements would be better since they are complete proteins meaning they have all the essential amino acids needed (most plant based proteins are incomplete). I personally supplement with whey versions, but also have on hand plant based versions like soy and take those on occasion. The bottom line is before you purchase any protein supplement first see if you have a deficit in your diet, second see if you can make some simple lifestyle changes to make up for any deficits, and third, if you still lack the needed amount of protein to support your goals consider your values, budget and lifestyle and see which protein supplements are the best fit for you. 

ASUNCION: The short answer is no. It’s suffice to say that there isn’t a consensus on where the rule actually started and why it perpetuates to this day. Water requirements depend on many things including climate, activity levels and personal health factors meaning that there isn't one hard or fast rule that fits everybody.  With that said there are a few intuitive ways to know when you should drink up.  One way that some readers might not know is to take note of the color of your urine. If it is clear or light yellow you’re good to go, but if it is a darker shade then perhaps you should down a glass.  If you’re an otherwise healthy individual then here’s what I suggest, drink water when you wake up, when you eat, when you exercise, when it’s hot, when you sweat, when your urine is dark, and of course when you are thirsty. 

ASUNCION: The best time to work out is the best time for you.  That might seem like a cop out answer but it’s true.  Some people prefer the morning, others are night owls, while some like to break up their day with a 2pm workout.  It really depends on you and when you feel inspired and energetic enough to exercise. Personally I’ve found the morning works best for me as it helps set a more active tone for the day and doesn’t allow me to rationalize out of my workout.  So whatever your schedule permits and your body promotes go with that time.

In terms of how often to train with weights as I’ve suggested in some of the previous answers, it really depends on your goals. For general health benefits 2-3x a week should suffice if you train your entire body in an integrated way, but you can adjust frequency and other factors depending on your personal goals. 

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@GOOD Asks: Send Us Your Health-Related Questions. Personal Tainer Kevin Asuncion Answers