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. |
