getting enough protein in when working out is essential to get results. but many people think that they must eat tons of meat and spend a fortune to get that protein in.
the amount of protein you need depends on your fitness level, work regimen, body composition and the intensity and duration of your exercise. the total calorie intake, which includes carbs, also plays an important role in your protein intake. but keep in mind that protein is not only a source of energy but it also gives your body the power to repair itself and build new muscle tissues.
and if the type of sports that you are involved in is an endurance type (cardio), you will often burn protein for fuel (ye, i know you thought it was fat... but it's not. that's why i keep posting about the negative effects of cardio on body composition). in this case the need for protein is more elevated.
you should also consider that you body burns more protein if you do not consume enough calories. if you don't get enough protein, your body will break down the muscle tissue in order to get the protein it needs.. yes, heart included, cos heart is a muscle.
now you wonder how much protein you should eat. as i wrote above, the quantity of protein depends on many factors, but a good rule of thumb for a healthy and balanced diet is 30% of protein of your total calorie intake.
for example: if you need 2,000 calories to achieve your goal, 30% of protein represents 600 calories (150g of protein). you think this is a lot, but it's rally not. if you eat 5-7 meals a day, that's about 20-30g of protein per meal. 1 small piece of chicken breast has already 25g of protein. add some brown rice and you hit the numbers.
#protein #mealprep #proteinintake #caloricintake #healthydiet #nutrition
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