Protein for Muscle Building NYC personal trainers say because protein is the basic building material for muscle tissue, if you strength train, or want to increase muscle size, you need to consume more protein than sedentary individuals or non-athletes. Personal trainers NYC agree However, most strength athletes may overestimate their protein needs. The USDA (United States Department of Agriculture), recommends that the average person requires about 0.4 grams per pound per day. Sports nutritionists recommend that strength athletes consume about 0.6 to 0.8 grams of protein per pound of body weight per day, not to exceed 1 gr/pound/day. That’s about 90 to 115 grams of protein/day for the 140-pound athlete and 128 to 164 grams for those weighing 200 pounds. NYC personal training You can get adequate protein by eating a healthy diet that includes low-fat dairy, eggs, lean meats such as fish and chicken, and a variety of fruits, nuts, and legumes, but some athletes find that a protein drink, or bar is another convenient way to increase daily protein intake. Fat NYC personal trainer after you’ve met your carbohydrate and protein needs there is room for fat. Fat is an essential nutrient, however, you require a small amount of it to remain healthy. Less than 30% of your total daily calories should come from unsaturated fat, such as olive oil, lean meats and fish, nuts, seeds, and avocados. Water Personal trainer NYC In addition to the regular eight glasses of water every day, you need to drink to replace fluids that are lost during exercise. To be confident that you are well hydrated before workouts, drink 2 cups of fluid 2 hours before exercise. During your workout, drink 4 to 8 ounces every 15 to 20 minutes. After exercise, replace any further fluid losses with 16 ounces of water. If you want to be precise, you can weigh yourself before and after workouts. For each pound lost during exercise, you should be drink 16 ounces of fluid. Consuming some carbohydrate along with protein after your workout helps fuel muscle growth and replenish glycogen stores for your next workout. Research shows this carbohydrate-protein cobination within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen. The optimal carbohydrate to protein ratio for this effect is 4:1 (four grams of carbohydrate for every one gram of protein). Eating more protein than that, however, has a negative impact because it slows rehydration and glycogen replenishment. Consult a registered nutritionist, physician or other health care provider for personal nutritional counseling. This information is not intended as a substitute for appropriate medical treatment.
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