how can I calculate proteins

[vauxball]

Hello,

Everybody talks here about protein grams, precentages, amounts. Okay, okay. I am clear how I can calculate let s say proteins from a supplement. But, I am very unclear how can I calculate whatever adds from the food. I am 171pounds and I understand that I need 171 g of protein per day. How much should I take from supplements, how much should I eat from regular food. How do I know let s say if I eat some fish or turkey with some broccoli, how much protein is there?
Also, is it necessary to add aa to proteins?
When should be protein as a supplement consumed? before, during or after the workout?
Many thanks for your time.

[chicken2good]

calculator

[JimmyChew]

Hello,

Everybody talks here about protein grams, precentages, amounts. Okay, okay. I am clear how I can calculate let s say proteins from a supplement. But, I am very unclear how can I calculate whatever adds from the food. I am 171pounds and I understand that I need 171 g of protein per day. How much should I take from supplements, how much should I eat from regular food. How do I know let s say if I eat some fish or turkey with some broccoli, how much protein is there?
Also, is it necessary to add aa to proteins?
When should be protein as a supplement consumed? before, during or after the workout?
Many thanks for your time.

I've found the best way is to simply web search the food you're curious about. "How much protein per serving of ____" and you can compare a few different results to see if they are what you are consuming. That's really the best way I've used, there may be other methods. I have heard of programs/apps you can DL that do some calculating for you, but I'd rather do the research on my own.

As far as protein supplementing, there's no "right" answer. You want to spread out your intake over the course of the day, for sure, but as far as how you do it--I don't have great advice. I've always been a "small protein shake before working out" and "larger shake after working out" type of lifter--but that's just what works for me. I think it's worth noting that different protein supplements contain different things (many of which contain BCAA's, as you asked) and will often have "for best results" written on the container.

Hope this helps some! Cheers