If
you are an athlete or go to the gym frequently, you most likely hear about the
additional protein you should consume each day. You see people using different
protein shakes, bars, powders, and many other things that contain huge amounts
of protein. But how much protein do you really need? With all the different options
in adding protein to your diet, it is hard to find the right balance. Overall,
an athlete’s protein should make up about 10 to 15 percent of their calorie
intake a day. Another way to gauge the amount of protein you should be
consuming is by your body weight. For power athletes, consuming 1.2 to 1.7
grams of protein per kilogram of body weight each day is recommended, while for
endurance athletes consuming 1.2 to 1.4 grams of protein per kilogram each day
is ideal. To improve muscle repair and growth, protein should be consumed
within two hours after a workout. What about supplements and protein powders?
Whole foods are the ideal source of protein, but some athletes do not have time
to consume a meal with protein within the two hour window after their workout.
Powders and supplements are recommended when an athlete does not have time to
consume food sources of protein within two hours after a workout.
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