The
Ready Set GO Fitness plan
recommends 25 grams of protein after training, why?
Toning and building muscle turns your body into a fat-eating machine.
Protein is essential for building muscle.
Researchers show the daily requirement for protein increases with high-intensity fitness training. And anyone following one of the five Ready Set Go Fitness plans should consider increasing their current level of dietary protein to 1.6 to 1.7 grams of protein per kilogram of bodyweight. The chart below shows what this means in pounds rather than kilograms, (Protein nutrition and resistance exercise, 2001, Evans; Effects of exercise on dietary protein requirements, 1998, Lemon, PW).
Some
supplement companies sell protein supplements loaded with sugar. Researchers
conclude, "Carbohydrate has, at most, a modest effect to enhance
the response to amino acid (protein) ingestion after exercise, (Effects
of amino acid intake on anabolic process, 2002, Wolfe).
Daily
Protein Requirements
Increase For
Endurance Training & High-Intensity Strength Training
|
Your Weight |
Moderate intensity training* |
High intensity training** |
|
100 lbs. (45.359 kg) |
54 – 63 grams |
72 – 77 grams |
|
150 (68.039 kg) |
81 – 95 gm |
108 – 115 gm |
|
200 (90.718 kg) |
108 – 127 gm |
145 – 154 gm |
*
Medium-intensity formula: 1.2 to 1.4 grams of protein per kilogram
of bodyweight. **High-intensity formula: 1.6 to 1.7 grams
What does this mean to you?
Time-crunched adults frequently find it hard to reach the 1-gram per pound of bodyweight goal. Personally, I find that 25 grams of protein after training helps to reach the daily protein goal. And it seems to lessen the desire for dietary sugar.
The
following Protein Quick List for after training nourishment may
be helpful.
THE 25-GRAMS of PROTEIN QUICK LIST
|
Water packed TUNA |
6 oz. = 25 grams |
|
Chicken / Fish / Beef |
4 oz |
|
Eggs |
3 |
|
Nutritional Yeast |
8 Tbsp. |
|
Beef / Turkey Jerky |
1 Cup |
|
Cashew nuts |
1 ¼ cup |
|
Protein Supplement |
1 scoop |
Have a great day!
Phil
Campbell, M.S., M.A., FACHE
Author Ready, Set, GO! Synergy Fitness
 |
National
Institutes of Health research cited in newsletter,
Research
Summary1
Research
Summary 2
|
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NOTE: The purpose of this newsletter is to expand thinking about fitness as an informational source for readers, and is not medical advice. Before attempting the Synergy Fitness program, the Sprint 8 Workout, or any high-intensity exercise program, consult your physician. This is not just a liability warning; it's wise to have a baseline medical exam before beginning a fitness program. Make your physician a partner in your fitness improvement plan.