I have been following the 2008 American Dietetic Association’s fall conference topics and noticed a study done at Stetson University in Florida, that was presented re: Protein and thought I might share the info with you all.
This study shows that to prevent and treat lost muscle mass, you must consume 1.5 grams of protein for every kilogram of body weight per day (1 pound=2.2 kilograms). This is significantly higher than previous studies. For example, if you weigh 140#, convert pounds to kilograms 140 divided by 2.2= 63.6 kilograms. 63.6 kilograms x 1.5 = 95 grams protein per day.
Your sources of protein should be high quality complete proteins such as eggs, dairy, meat, fish and soy. Try to include protein in every meal and snacks, this willl help keep your blood sugar steady, as well as provide adequate intake of protein.
Also, remember that after a grueling workout, the best time to replete your stores is that 15 minute “window” after your workout.
This entry was posted
on Tuesday, November 11th, 2008 at 11:27 am and is filed under nutrition.
You can follow any responses to this entry through the RSS 2.0 feed.
Both comments and pings are currently closed.
Digg! this story.
Entries (RSS)
November 12th, 2008 at 12:30 pm
if the workout is grueling (long), add some protein to your drink as well. maybe ~4-1 or 10-1 carbs to protein (experiment). otherwise your body will eat itself.
seems like we may have discussed this in another thread…
November 13th, 2008 at 6:14 pm
Thanks for the tip. I usally don’t eat after I workout because I’m too tired to eat. However, I think I’ll force myself to try this and see how it works. I’m always looking to find new ways to eat better.
November 13th, 2008 at 7:26 pm
I don’t usually feel much like eating either after a hard workout, but I think you’ll find that your recovery time is much faster if you can eating something within 15 minutes after a workout. Be careful with adding protein to your drink while working out, a lot of times it’s not tolerated well.
November 21st, 2008 at 12:27 am
Thanks for the tip. One of my favorite things after a workout is to down a fruit smoothie on the way home in that 15-30 minute window after the workout. I’ll try adding protein to the mix to help with muscle recovery.