How to determine your protein intake
People who are concerned about their healthy lifestyle always eat wisely and carefully. No matter how tempting the food is, they are highly selective about what they eat and how do they treat their bodies. Their diet plan consists of low-fat, healthy food items, therefore, making it a balanced healthy diet. It is not at all easy to follow a diet strict plan along with a break down of protein intake. However, the amazing results are what drives the motivation of the ones who are in love with their bodies.
Researches have shown that people who workout regularly and follow a diet plan have lower chances of falling ill and are less prone to different diseases. Exercise breaks down muscle fibers which reduce muscle building and strength. To offset this break down, appropriate nutrition is required during the day as well as after a workout.
Of all the components in a diet plan, protein plays a vital role in the building and maintenance of muscles. Coupled with this, protein also burns fat, reduces tiredness and hunger pangs. Protein intake is crucial after having a workout session for a boost. However, protein intake quantity varies from person to person and depends on the aim of the workout program. Those who wish to gain muscle mass are required to have higher protein intake as compared to the rest. This is because protein intake plays an important role in muscle building and proper recovery after a vigorous body building exercise.
Now the question arises, how much protein intake is good for the body after a workout? There are some researches that provide an answer to this question. For instant, an article, “Nutrition and Muscle Protein Synthesis: A Descriptive Review”, was published in the Journal of the Canadian Chiropractic Association in 2009, says that 25 grams of protein after a workout session is ample to refuel the body for building and repairing muscle. The article also suggests that this protein intake should occur within two hours after completing the exercise for maximum outcome. However, athletes need an extra 25-30 grams of protein serving during the day or before bedtime.
One should know the moderate quantity of protein that is healthy enough to be consumed in a day. According to Montana State University-Bozeman’s Sports Nutrition Site, 0.64 to 0.82 grams per pound of body weight is the right amount of protein that should be taken by an adult athlete. Therefore, a 150-pound person should consume 96 to 123 grams of protein in a day. On the other hand, a normal, non-athlete adult is recommended to consume 0.4 grams per pound of body weight. The above-mentioned requirement of protein can be easily fulfilled if a person eats a balanced diet. Instead of using supplements, real food should be utilized to regain muscles after workouts.
There are some sources of protein. It is a misconception that post-workout protein comes only from a beverage. Studies reveal that chocolate milk drinkers tend to build more muscular mass in four to five weeks of workout programs as compared to those who consume carbohydrate beverages after workouts. High-quality protein foods include beans, meats, soy, seeds, milk and dairy products.
Larger athletes require 30-40 grams of protein intake after a workout.
To make it easier for you to understand, a 30-35 grams portion of fish, meat or poultry is about the size of a mobile phone. An egg in any form and a one-ounce serving of nuts provides nearly 6 grams of protein. A cup of cottage cheese or nonfat yogurt contains 30 grams of protein. A half cup of beans also fulfills the need of 30 grams protein intake. However, vegetarians need to have supplemental protein after body building exercises to meet the requirement of leucine in their diets.
However, researchers from Gatorade Sports Science Institute suggest that at 40 grams of protein per serving, there is a cap on protein’s benefits. Thus, for a person to consume 50 grams of protein after a workout may not work as better as 20-25 grams of protein per serving. We usually tend to believe that if a particular thing is healthy in a moderate amount, then it must be super healthy in greater amounts. Hence, the idea of consuming more and more protein for a better muscular body is a misconception.
Therefore, one needs to follow a regular workout session coupled with the moderate protein intake to see positive results in the body. If you are doing body building exercises, then you need to have proper portions of protein, carbohydrates, calories and supplements in their diet plan. On the other hand, if you are trying to lose weight, then you need to have lesser calories than proteins.