Free-Tip Tuesday Volume XXVIII: Practical Protein
This weeks' tip deals with question #2 from your meal-time quiz - "Are you eating enough protein?" So, how much is enough?
For women, shoot for 3 fist-sized portions per day. For men, 3-5 fist-sized portions per day. As a general rule of thumb a drug-free strength training individual would need anywhere from 1/2 to 3/4 of their body weight in grams... of protein. So a 200 pound individual for example, would require anywhere from 100-150g in protein per day. In our experience any more than that doesn't add anything except excess fat gain.
Trained professionals use factors such as current weight & body-fat percentage, lifestyle, goals, and intensity and duration of exercise to determine a more precise amount on an individual basis.
Each first-sized portion correlates to approximately 3-6 oz. of food - equaling anywhere from 20-40g of protein per serving. Good choices include: chicken, turkey, fish, lean beef, and other leaner game meats.
Protein supplements may be used as a last resort if you have difficulty obtaining enough protein through real food, or for situtations where you are rushed and don't have time to prepare a meal.
Many would have you believe that you need as much as 1-2g of protein per pound of bodyweight. It is our opinion that this is nothing more than marketing hype in order to convince the public to buy un-necessary and pricey protein supplements.
This weeks' tip deals with question #2 from your meal-time quiz - "Are you eating enough protein?" So, how much is enough?
For women, shoot for 3 fist-sized portions per day. For men, 3-5 fist-sized portions per day. As a general rule of thumb a drug-free strength training individual would need anywhere from 1/2 to 3/4 of their body weight in grams... of protein. So a 200 pound individual for example, would require anywhere from 100-150g in protein per day. In our experience any more than that doesn't add anything except excess fat gain.
Trained professionals use factors such as current weight & body-fat percentage, lifestyle, goals, and intensity and duration of exercise to determine a more precise amount on an individual basis.
Each first-sized portion correlates to approximately 3-6 oz. of food - equaling anywhere from 20-40g of protein per serving. Good choices include: chicken, turkey, fish, lean beef, and other leaner game meats.
Protein supplements may be used as a last resort if you have difficulty obtaining enough protein through real food, or for situtations where you are rushed and don't have time to prepare a meal.
Many would have you believe that you need as much as 1-2g of protein per pound of bodyweight. It is our opinion that this is nothing more than marketing hype in order to convince the public to buy un-necessary and pricey protein supplements.
No comments:
Post a Comment