top
21Day Fix Series Real Time Workouts
Get Free Online Coaching from Coach Rich Dafter
21 Day Fix Sample Real Time Workout

Free 21 Day Fix Sample Workout

Free Coaching

Best Deal

Save $50-$115.00

Free Coaching

Stream Workouts

Superfood Nutrition

Diet & Weight Loss

Shop Fitness

Shop Health

Shop Running

Shop Polar

Visit My Blog

Contact

Home

Knowledge Base

Protein After Training

by Phil Campbell - Ready, Set, Go! Synergy Fitness for Time Crunched Adults

Protein is essential for building muscle.

Researchers show the daily requirement for protein increases with high-intensity fitness training. And anyone following one of the five Ready Set Go Fitness plans should consider increasing their current level of dietary protein to 1.6 to 1.7 grams of protein per kilogram of bodyweight. The chart below shows what this means in pounds rather than kilograms, (Protein nutrition and resistance exercise, 2001, Evans; Effects of exercise on dietary protein requirements, 1998, Lemon, PW).

Some supplement companies sell protein supplements loaded with sugar. Researchers conclude, "Carbohydrate has, at most, a modest effect to enhance the response to amino acid (protein) ingestion after exercise, (Effects of amino acid intake on anabolic process, 2002, Wolfe).

Daily Protein Requirements Increase For
Endurance Training & High-Intensity Strength Training

Your Weight

Moderate intensity  training*

High intensity training**

100 lbs. (45.359 kg)

54 - 63 grams

72 - 77 grams

150 (68.039 kg)

81 - 95 gm

108 - 115 gm

200 (90.718 kg)

108 - 127 gm

145 - 154 gm


* Medium-intensity formula: 1.2 to 1.4 grams of protein per kilogram of bodyweight.   **High-intensity formula: 1.6 to 1.7 grams


What does this mean to you?

Time-crunched adults frequently find it hard to reach the daily protein goal. Personally, 20 to 25 grams of protein after training helps to reach the daily protein goal. And it seems to lessen the desire for dietary sugar.

The following Protein Quick List for after training nourishment may be helpful.



THE 25-GRAMS of PROTEIN QUICK LIST

Water packed TUNA

6 oz. = 25 grams

Chicken / Fish / Beef

4 oz

Eggs

3

Nutritional Yeast

8 Tbsp.

Beef / Turkey Jerky

1 Cup

Cashew nuts

1 ¼ cup

Protein Supplement

1 scoop



Have a great day!

Phil Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness


   

National Institutes of Health research cited in newsletter,
Research Summary1
Research Summary 2

NOTE: The purpose of this article is to expand thinking about fitness as an informational source for readers, and is not medical advice. Before attempting the Synergy Fitness program, the Sprint 8 Workout, or any high-intensity exercise program, consult your physician. This is not just a liability warning; it's wise to have a baseline medical exam before beginning a fitness program. Make your physician a partner in your fitness improvement plan.

back to top

Offers and Opportunities

Save Between $50.00 and $200.00 with a Fitness and Nutrition Bundle
Team Beachbody Challenge Packs

Save $12.00 on Superfood Dense Shakeology on Home Direct with $2.00 Shipping!
Superfood Dense Shakeology

Find out How to Lose Weight Without Exercise with 2B Mindset
Bethany's 2B Mindset Results

Join My Team and Get Complete Support Running Your Own Fitness and Health Business
Become a Team Beachbody Coach

Sign Up for Your Best Deal on Beachbody On Demand Streaming Workouts or Get the 14 Day Free Trial
Beachbody On Demand 14 Day Free Trial

On
Facebook
On
Twitter
On
Instagram
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram

Team Beachbody Coach Rich Dafter

Hi, I'm Rich Dafter - full time dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life as a full-time Team Beachbody Coach since 2007. more...

Family owned and operated since 1995
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals.
Click here to learn more about Team Beachbody Coach Rich Dafter.


© 2019 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home