How to ensure that your hard work at the gym doesn’t go to waste!
It’s such a great feeling to be back home after spending hours at the gym, knowing that you might feel a bit sore tomorrow. But there’s something important that many people overlook and that’s making sure you get enough protein. Protein is crucial for repairing those little muscle tears that happen when you do strength training.
Now, let me share some tips on how to make sure you’re getting enough protein in your diet.
Tip #1: Set a goal
One of the first things you need to do is set a goal for your protein intake. This will help ensure that you’re actually getting enough protein in the first place.
For weightlifters, sources like the Academy of Nutrition and Dietetics, the American College of Sports Medicine and the International Society of Sports Nutrition recommend consuming about 0.7 to 1 gram of protein per pound of body weight (or 1.5 to 2.2 grams per kilogram). However, it’s important to remember that this is just a guideline and individual needs can vary based on factors such as age, gender, fitness goals and training intensity.
Here’s a handy tip; try incorporating a good source of protein into each of your meals. There are plenty of options available like meats, poultry, fish, eggs, dairy products, legumes and nuts.
Keep in mind that our bodies can only handle around 10 grams of protein per hour for digestion. So, if you consume 40 grams of protein in one sitting, it may take approximately 4 hours or more to fully digest it. Instead of relying heavily on expensive protein shakes or powders that often contain added sugar or other additives, I recommend opting for natural sources of protein.
Protein is an essential nutrient that plays a crucial role in building and repairing tissues in our bodies. It is particularly beneficial for muscle growth and recovery after exercise. To ensure you’re meeting your protein needs, try incorporating a source of protein into every meal. You have several options such as lean meats, poultry, fish, eggs, dairy products, legumes and nuts.”. Keri Gans
Another helpful tip is to snack on high protein foods throughout the day to increase your overall intake. Here are some excellent choices; yogurt, cottage cheese, protein bars as well as convenient snacks like nuts or roasted chickpeas. It’s important to prioritize options without added sugars and additives while also considering a balance of other nutrients like fiber, healthy fats and complex carbohydrates.
If you find it difficult to meet your protein requirements solely through food sources alone, you may consider adding a protein supplement to your diet. There are various options available such as whey protein, casein protein or plant based powders.
It is important to choose a high quality supplement and use it in moderation to avoid excessive calorie or nutrient intake.
Keep in mind that protein powders should be considered as a supplement to your diet rather than a complete replacement. If whey protein doesn’t agree with your stomach, you can try using plant based alternatives instead.
In summary, meeting your daily recommended protein intake is essential for overall health, muscle growth and post exercise recovery. By incorporating protein rich foods into your meals and snacks, planning and preparing your meals in advance and being mindful of your protein requirements, you can ensure that you are getting an adequate amount of protein to support your fitness goals and maintain optimal health. Remember that a balanced diet with various sources of protein is vital for meeting your daily protein needs. With these suggestions, you can guarantee that you have enough fuel from protein to stay prepared for any challenges that may come your way!
