How Much Protein Should I be Taking?

So how Much Protein Should I be Taking?

This depends on your body size, training schedule and program. It is important that you increase your intake to cater for your training so your muscles can survive your training sessions.

Protein intake required for the average person - who performs a light amount of exercise.

Approximately 1 gram of protein per kilo of body weight

Protein intake required an Athlete who has a heavy training schedule that involves alot of resistance exercise, sports specific training or weight training

Approximately 2 grams of protein per kilo of body weight

Protein intake required for the person - who has a hard core heavy weight training schedule.

Approximately 2.5 grams of protein per kilo of body weight

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The above are approximations and examples to give you some idea of what the bodies requirements are for protein. Notice the difference in the protein intake for the programs that involve more muscle damage?

Keeping Up with Consuming Larger Amounts of Protein

Such high intakes of protein can be difficult to keep up with on a daily basis. So as well as including the following protein sources in your low fat healthy eating program you can also use a protein powder. (see below)

Sources of protein:

Lean Red Meat, Lean White Meat: Fish, Chicken or turkey (no skin), Eggs (preferably egg whites) Beans and legumes (which are high in carbohydrates). Nuts (nuts are also high in fat)... just to name a few.

Its important to intake protein after muscle toning exercises because your muscles tear and need to rebuild themselves. Protein is the ingredient for recovery.

Protein Shakes and Protein Bars provide high proteins and can be consumed while you are on your way to work.

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