POWER-UP WITH PROTEIN
Are you hitting the gym hard, sweating it out during training sessions, but aren’t seeing results in muscle gain? Or maybe you find yourself constantly famished, especially after an intense sports session, desperately searching for something to satisfy your hunger and give you that fullness you crave?
If these struggles sound all too familiar, it's time to shine a spotlight on the amount and types of protein you're consuming. Protein is a superstar with multiple roles in the body. It repairs and builds tissue, amps up muscle protein synthesis, and provides the essential building blocks for bones and skin. And here's the bonus: protein also helps keep you feeling fuller for longer after a meal!
Now, let's dive into the nitty-gritty of why protein matters for muscle gain. When you engage in heavy, high-intensity exercise, your body goes into full protein synthesis mode to promote growth. But wait, there's a catch! Your muscles also undergo a breakdown process during workouts. It's like remodeling a house: old proteins are replaced and repaired to make room for new ones. But if you skimp on protein during recovery, those muscles won't get the TLC they need, resulting in subpar gains and potentially muscle loss.
5 tips to power-up WITH PROTEIN:
1 —
CALCULATE DAILY PROTEIN GOAL
Athletes need more protein than the average person to maintain strong, lean muscles. The exact amount you require depends on factors like exercise intensity, body composition, competition phase, and your performance goals. For personalized protein recommendations, consult a sports registered dietitian. If you're up for a bit of math, here's a fun equation: Take your weight in pounds, and divide it by 2.2 to get it in kilograms. Let's say you weigh 150 lbs—dividing by 2.2 gives you roughly 68 kg. Now, multiply your weight in kilograms by 1.2 and 1.8. Ta-da! You've got the general athlete range of daily protein in grams. For example, between 82-124 grams of protein daily would be the aim for a 150 lb athlete.
2 —
FIND FAVORITE PROTEIN-PACKED FOODS
Knowing which foods are protein powerhouses is a game-changer. Stock up on protein foods that you prefer to help you reach your daily protein goal for optimal athletic performance.
Top Animal-Based Protein Sources Include:
Chicken
Steak
Turkey
Lamb
Pork
Salmon
Tuna
Shrimp
Eggs
Greek Yogurt
Cottage Cheese
Ham
Fairlife Milk
Beef Jerky
String Cheese
Top Plant-Based Protein Sources Include:
Tempeh
Lentils
Black Beans
Almond
Edamame
Tofu
Chickpeas
Nuts
Seeds
Quinoa
Soy Milk
Nutritional Yeast
3 —
ESTIMATE PORTION SIZES
When it comes to enjoying protein-rich foods, you don't need a scale by your side. Just eyeball and estimate the protein content in your portion sizes. After a strength-training workout or an intense training session, athletes generally aim for 15-25 grams of protein within two hours to kickstart their recovery. Here's a neat trick: your hand can be your guide! The size of your palm is roughly 3 oz, which packs around 20-25 grams of protein in red meat, poultry, or fish. Feeling beany? A fist-sized hand portion equals about 1 cup of cooked beans, giving you a protein boost of approximately 15 grams.
4 —
SPREAD PROTEIN THROUGHOUT THE DAY
We're all about equality here—especially when it comes to protein distribution. Since athletes have a hearty appetite for protein, relying solely on a protein-packed dinner won't cut it. Spread that protein love throughout the day! Aim for 20-35 grams of protein per meal and 5-15 grams for snacks. Research even shows that muscles thrive when protein intake is evenly distributed across breakfast, lunch, and dinner, unlike the traditional approach of saving most protein for dinner. Give those muscles the constant fuel they deserve!
5 —
SIP LIQUID PROTEIN POST-WORKOUT
You've finished a grueling workout or practice session, and guess what? You have no appetite and do not feel like eating a whole meal— that's totally normal! But here's the thing: consuming protein within two hours of training is vital for repairing muscle tissue and sparking those adaptations that help your body synthesize new protein. Instead of force-feeding yourself to hit your protein goals, why not sip on some liquid protein sources? Think delicious protein shakes, protein powder-infused smoothies, or a refreshing 8-12 oz of good old cow's milk.
So there you have it— your protein power-up guide! Embrace the protein-packed journey, fuel your muscles like a champ, and watch as your gains skyrocket.
