In the pursuit of optimal nutrition and fitness outcomes, we all seek efficient pathways to success.
Protein, a fundamental building block of our cells, plays a crucial role in preserving our hard-earned gains from the gym.
Experts suggest a protein intake of 1 gram per pound of body weight for enhanced performance, fat loss, muscle retention, and overall health benefits (Nunes, E. et al., 2022).
But what about those who aren’t as physically active? Without sufficient protein intake and strength training, individuals may miss out on gains in lean body mass, bone density, and disease prevention (Mertz et al., 2021).
Moreover, increasing protein consumption alongside weight training offers the added advantage of boosting metabolism, leading to greater calorie expenditure even at rest. This dual approach not only aids in performance enhancement but also promotes fat loss and overall well-being (Antonio & Ellerbroek, 2018).
Weight training recommendations:
2-3 days per week
4-5 exercises for upper body and lower body
6-12 repetitions (reach muscle fatigue) with a slow tempo (3 seconds on the stretch phase)
Multi-joint exercises as the main focus (Squat, deadlift, overhead press, bench press, rowing)
Adult Strength Training
Aging Adult Program
Protein recommendations:
1 gram of protein/pound of bodyweight throughout each day (150 pound individual=150 grams of protein)
30-50 grams of protein within 1 hour post-training to aid in muscle protein synthesis (Lemon, P. W., 1991 & Boone et al., 2018).
Beef is an excellent source of B-6 and B-12 as well as many other minerals (zinc, selenium, niacin, etc.). Other good sources are Greek yogurt, pork, fish, and eggs.
Conclusion
Realizing your full potential requires dedication and perseverance, but with the right resources and a strategic approach, any goal is within reach. Surround yourself with like-minded individuals who share your ambitions for optimal results. Prioritize protein intake, particularly post-workout, and ensure you provide your body with at least 1 gram of protein per pound of body weight. By incorporating these essential elements into your routine, you pave the way for success in achieving your fitness aspirations.
References:
Boone, T., Board, R., Astorino, T., Baker, J., Brock, S., Dalleck, L., Goulet, E., Gotshall, R., Hutchison, A., Knight-Maloney, M., Kravitz, L., Laskin, J., Lim, Y., Lowery, L., Marks, D., Mermier, C., Robergs, R., Vella, C., Wagner, D., & Wyatt, F. (2018). Journal of Exercise Physiologyonline Volume 21 Number 1 Editor-in-Chief JEPonline Case Reports on Well-Trained Bodybuilders: Two Years on a High Protein Diet. https://www.asep.org/asep/asep/JEPonlineFEBRUARY2018_Antonio.pdf
Lemon, P. W. (1991). Protein and Amino Acid Needs of the Strength Athlete. International Journal of Sport Nutrition, 1(2), 127-145. Retrieved Mar 18, 2024, from https://doi.org/10.1123/ijsn.1.2.127
Mertz, K. H., Reitelseder, S., Bechshoeft, R., Bulow, J., Højfeldt, G., Jensen, M., Schacht, S. R., Lind, M. V., Rasmussen, M. A., Mikkelsen, U. R., Tetens, I., Engelsen, S. B., Nielsen, D. S., Jespersen, A. P., & Holm, L. (2021). The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults: A randomized controlled trial. The American Journal of Clinical Nutrition, 113(4). https://doi.org/10.1093/ajcn/nqaa372
Nunes E. A., Colenso-Semple L., McKellar S. R., Yau T., Ali M. U., Fitzpatrick-Lewis D., Sherifali D., Gaudichon C., Tomé D., Atherton P. J., Robles M. C., Naranjo-Modad S., Braun M., Landi F., and Phillips S. M. (2022) Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults, Journal of Cachexia, Sarcopenia and Muscle, 13, 795–810, https://doi.org/10.1002/jcsm.12922