In fact, researchers suggest that both men and women should be at least aiming for 1.2g of protein per kg of bodyweight each day (which would eclipse these government recommendations) 1,2.Īthletes may want to pay particular attention to this point researchers have proposed that you may need as much as 1.6 to 2.2g of protein per kg of bodyweight per day 1 to make up for all the added performance and recovery demands.Ī protein powder supplement is a very useful means of achieving these higher targets as well as being way more cost and calorie efficient.Ĭarbohydrates or “carbs” aren’t the devil nor are they simply shuttled straight to your hips (despite what the internet gurus may tell you). Now I know that doesn’t sound like a lot… because, well, it’s not. How much protein do we need though? Well, government recommendations advise around 55g of protein a day for men and 45g a day for women. This process of breaking down and repurposing is how we essentially grow our muscle (alongside the necessary stimulus like weight or resistance training). These building blocks are then used by our body to build new protein structures again or repair damaged ones (like when we cause muscle damage during training). Our body digests these protein containing foods and breaks down the protein provided into its own individual building blocks (amino acids). We get these building materials from our diet from the dietary protein we eat. From our skin to our organs, to our hair and muscle, protein constitutes the bulk of these structures. Protein is essentially our body’s “building materials and structures”. Adjusting calories for weight loss or gain.This article will explain what macros are, calculate your maintenance calories, and both present to you how to adjust your calories for weight loss or weight gain as well as work out your macro needs for protein, fats, and carbohydrates. Its flexibility is great in that it gives you the ability to enjoy social situations without needing to restrict yourself from enjoying alcohol or specific food groups. This sounds brilliant, doesn’t it? Well, look no further - our macro calculator enables you to calculate the perfect nutrition plan so you can prepare for success.įlexible dieting or IIFYM (If it fits your macros) is a popular nutritional intervention designed to give you the ability to pick and choose what you wish to eat in order to avoid going below or above your calorie intake in a day. Picture this scenario, being able to eat a range of foods with no restriction that allows you to hit your goals whether it be building muscle, losing or maintaining weight.
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