ExerciseIs This the New Celebrity Diet?. Read more ... » doesn’t increase your proteinGot Milk? Try Chocolate Milk After Your Workout. Read more ... » need unless you’re an elite athlete.
Your body doesn’t use much protein for energy3 Day Refresh and Shakeology: Break Bad Habits. See Success.. Read more ... » production. It prefers to use glucose that comes from the foods you eat or are converted from your body’s fatHow to get rid of back fat. Read more ... » stores. But your body does need protein to build and repair tissues, including the muscles used during exercise.
The amount of protein in a typical diet10 Things Everyone Has Thought About at Least Once During Yoga. Read more ... » is adequate; most people don’t need to increase their intake when they increase their physical activity.
How Much Protein Do I Need When I Work Out?
The Recommended Daily Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. That’s about 55 grams per day for someone who weighs 150 pounds, and it’s the same whether you’re a couch potato or a daily exerciser.
That might seem like a lot of protein, but it doesn’t take much food to get up to that amount. Three ounces of lean beef has about 24 grams of protein, and one cup of yogurt has 12 grams. Plants have protein, as well. One cup of cooked pasta has 5 grams of protein, two tablespoons of peanut butter has 8 grams, and one cup of broccoli has 6 grams or protein.
Good Sources of Protein
Protein is found in a variety of foods, but the most protein is found in meat, poultry, fish and seafood, eggs, legumes, nuts and seeds. The proteins found in animal products are complete proteins, which means they have all the amino acids you need.
Most plant-based protein sources are called incomplete proteins because they’re missing some of the amino acids. Not a problem, though, because if you combine your plant foods, you’ll get all the essential amino acids.
Choose protein-rich foods that are low in fat, such as non-fat milk, lean cuts of beef, skinless chicken breasts, seafood, and plants. Keep your protein sources healthful by choosing cooking methods that don’t add excess fat, sugar, sodium or caloriesHow Many Calories Should I Eat?. Read more ... », like baking, poaching, broiling and stir-frying.
What About Muscle-Gainer Aids?
You may have seen advertisements for dietary supplements that promise to give you big muscles. They’re mostly a mix of proteins, specific amino acids and substances like creatine. While some of them might help a little with recoveryWhat is a Recovery Workout?. Read more ... » time or performance, the supplements themselves are not going to make your muscles any bigger.
MuscleSee How I Gained 20 Pounds of Lean Muscle with P90X. Read more ... » growth requires resistance training10 Ways to Avoid Injury When Resistance Training. Read more ... » (weight liftingWeight training for women. Read more ... ») to put stress on your muscles. If muscle growth increases your body weight, then your protein requirement will grow a little bit too.
Elite Athletes Do Need More Protein
The average everyday exercise enthusiast doesn’t have any exceptional protein needsHow To Build Muscles with Proper Nutrition. Read more ... ». However, elite athletes and performers do need more protein. Endurance athletes, like marathon runners and triathletes, need 1.2 to 1.4 grams of protein per kilogram body weight because they will use some protein as energy.
Weight lifters and body builders need even more protein — about 1.2 to 1.7 grams of protein per day, to provide enough amino acids for muscle repair and growth.None found.