Are you ready for the weekend? I sure am.
Kids going back to school next week! How many moms are excited? :)
I'm still forging ahead in Grad school. Reading endless scientific study after study.
One topic that we had to cover this week, in the nutrition for peak performance course, was protein. All of the studies that I read confirmed what I teach and preach.
Post workout nutrition is critical to receive optimal gains from your workout and that consuming sufficient amounts of protein throughout the day provides optimal results.
The International Society of Sports Nutrition states that exercising individuals’ protein needs are between 1.4
and 2.0 g/kg/day.
The mainstream RDA is .8g of protein per kg of bodyweight. Studies have shown this to be low for active individuals who exercise. It is recommended that active people consume at least 1g of protein per kg of bodyweight. If you train hard then the 1.4g - 2g is a better range.
To figure out your protein needs in grams, google your bodyweight in lbs converted to kg. Example: I google 215lbs = kg and it gives me 97.5kg. I multiply 97.5 x 1.4 for 136g and 97.5 x 2.0 for 195g.
I weigh 215 which is 97.5kg. So I need between 136g to 195g of protein each day, depending on my workout intensity. So a standard chicken breast contains roughly 30g of protein.
So i would need to eat approximately 4.5 chicken breasts to get my 136g of protein or 6.5 chicken breasts to get around 195g of protein. That is a lot of chicken.
Some days I can eat that much and some days it proves to be challenging. On the challenging days, some times I use protein shakes to get in that extra protein.
It is easier (not better) for me to drink protein shakes and eat a couple of chicken breasts, rather than to eat 6 chicken breasts on the challenging days.
So if you need a quality source to get in that extra protein, Here is one of the protein powders that I use, sell and recommend.
I weigh 215 which is 97.5kg. So I need between 136g to 195g of protein each day, depending on my workout intensity. So a standard chicken breast contains roughly 30g of protein.
So i would need to eat approximately 4.5 chicken breasts to get my 136g of protein or 6.5 chicken breasts to get around 195g of protein. That is a lot of chicken.
Some days I can eat that much and some days it proves to be challenging. On the challenging days, some times I use protein shakes to get in that extra protein.
It is easier (not better) for me to drink protein shakes and eat a couple of chicken breasts, rather than to eat 6 chicken breasts on the challenging days.
So if you need a quality source to get in that extra protein, Here is one of the protein powders that I use, sell and recommend.
Prograde Lean Meal Replacement Shake
And to help you save some cash, while getting a high quality protein source, Prograde is offering you 20% off for a limited time. Simply use the coupon code POWDER20 at checkout.
Prograde Lean
Now if you already have your protein powder of choice, then here are 51 free recipes that you can make, with your protein powder. These recipes can provide variety and give you a break from your standard meat and poultry meals.
So no matter how you do it, you need to get your protein in every day to get fit, healthy and lean.
Now if you already have your protein powder of choice, then here are 51 free recipes that you can make, with your protein powder. These recipes can provide variety and give you a break from your standard meat and poultry meals.
So no matter how you do it, you need to get your protein in every day to get fit, healthy and lean.
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com
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