Lean Mean Protein (Part 2)
❓So how does one properly incorporate protein into their diet and workout routine?
▶️The FDA recommends adults consume 50 grams of protein per day based on a 2,000-calorie diet. For anyone who is moderately to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline per ISSA. This means that for an athlete who weighs 175 pounds (about 80 kilograms), protein in the range of 160 to 240 grams per day is reasonable.
▶️Generally, daily protein intake is spread across meals throughout the day; however, @Bodybuildingcom suggests specific times of the day with its associated benefits:
✅The most important time is right after a workout. Your muscles are like a sponge and need instant nutrition for muscle recovery and growth.
✅Right before bed. You're about to sleep for 6 to 8 hours. That's a long time without protein. Could you imagine going throughout your day (when awake) not eating 6 to 8 hours?
✅Right upon waking. Same thing, you've just gone 6 to 8 hours without proper nutrition. Your body needs protein quick.
✅Half hour before a workout. This sets up the "anabolic window" before your workout and provides your muscles with adequate nutrition so that the effects of weight training (weight training breaks down muscle-called catabolic) are not as severe.
Season ain't over but we getting ready for spring...and despite the talent that these kids displayed on the field, it's not enough!!!! My kids will learn that the impeccable work ethic I'm teaching them off the field is imperative to them having impeccable games on the field...no one with a lack luster work ethic ever left a legacy worth remembering💯