PROTEIN FOR ATHLETES INTRODUCTION
Carbohydrates and fats all have their problems, but no one can deny the benefits of protein for the body, especially the intake of protein after exercise.
Protein-rich foods provide all the nutrients needed to repair and regenerate muscles after a heavy sweating session, helping us feel full and less likely to eat unhealthy foods.
The important and difficult part here is figuring out how much protein we need to get the most out of it. Here are five factors that affect the amount of protein you add to your daily diet:
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HIGH ACTIVITY LEVEL.
Protein isn’t just for marathon runners. Powerful foods are good for all bodies. Protein-rich foods not only build lean muscle and give you a long-lasting feeling of fullness but also boost your metabolism; Because your body needs more energy than carbohydrates to break down protein and digest.
Whether you exercise or not, all adult males should consume at least 56 grams per day and all adult females 46 grams of protein per day.
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YOU ARE DOING RESISTANCE EXERCISES.
Aerobic exercise stresses muscles in different ways. Which necessitates the need for special nutrition for your fitness plan. “Research shows that after physical activity, such as resistance training (like lifting weights…), more serious muscle damage occurs,” says Marie Espano, a sports nutritionist in Atlanta.
As a result, you may want to eat 20 to 25 grams of high-quality protein on the days you gain weight to encourage muscle growth and repair.” Don’t know how this happens? Fill your portion with three boiled eggs.
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DO YOU PREFER AEROBIC EXERCISE?
Endurance activities such as walking, swimming, or jogging do not cause much muscle strain, so adding 10 to 15 grams of protei.n is enough to eat a cup of Greek yogurt and fresh berries or make a prot.ein powder shake. ALOHA, get it easy.
If your endurance training is very heavy, such as running or a marathon, you may want to increase your pro.tein intake to the level of strength training instructions.
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YOU ARE OVER 50 YEARS OLD.
So double your prot.ein. A study in the Journal of Physiology recommends that older adults need twice as much prote.in as younger adults to build and maintain muscle properly.
Espano says:
Normally, physical activity destroys muscle, and then our immune system destroys the old prot.ein and replaces it with the new one.
Research shows that as we age, we become less productive at building this new muscle, a condition known as anabolism resistance, so as we age, we need to increase our pro.tein intake to get the most out of new pro.tein and growth.
If you are over 50, after strength training, add 40 grams of high-quality protein instead of 20 grams, and after endurance training, consume 10 to 15 grams of prot.ein. Here’s a Spanish idea: Try a 28-gram piece of grilled chicken with a glass of milk. Dried beef or a slice of turkey and cheese can also be smart ideas.
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YOU ARE CONSUMING PLANT PROTEIN.
If you don’t like meat and are suspicious of the unnatural artificial compounds commonly found in store-bought protein shakes, getting your daily protei.n intake can be a challenge. Fortunately, there are some amazing alternatives, like ALOHA, which is an organic plant prote.in made from pumpkin seeds, green peas, and hemp seeds.
Add 2 tablespoons of this natural plant powder to a regular smoothie for 18 grams of prote.in (plus plenty of healthy antioxidants, vitamins, minerals, and omega-3s).
It is generally said that animal proteins are complete protei.ns, that is, they contain all the amino acids needed to make new prote.ins. While plant prote.ins may be deficient in this regard. So you have to eat more plant pr.otein to get the prote.in you want.
According to Aspen, “Where you need 20 to 25 grams of pr.otein consuming dairy, you have double, you may need 30 to 40 grams of prote.in now. (Consuming plant-based prote.ins such as rice, green peas or soybeans are also excellent prote.in options.)
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