If you are
training on a regular basis, it is important to ensure that you are taking in
adequate
protein to assist with muscle repair and recovery. Lean muscle burns
more calories at rest so ensuring muscles are trained, fed and rested is
integral to muscle growth. How much protein per day?
This can vary
depending on age, gender and the types and quantity of training being
performed; however, the recommended daily intake of protein for an average
adult is approx 50-65 grams. There are four calories per gram of protein
compared to nine calories per gram of fat.
When should you
have protein?
As a general
guide each meal should contain a serve of protein, along with some
carbohydrate
and monounsaturated fats. It is also beneficial to have some protein within the
first 20 to 30 minutes following a training session.
Sources of
protein from food include:
ƒ. Meat, poultry
and fish
ƒ. Eggs
ƒ. Low-fat dairy
products
ƒ. Seeds and
nuts
ƒ. Beans and
lentils
ƒ. Soy products
such as tofu
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