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Are you in a fat loss phase? Do you feel like you’re losing too much muscle? Let’s dive into the deep end of the pool that the little kid just shit in and discuss why.

There are a butt load of reasons why you may be losing muscle, but the most common that I see in regards to nutrition is an insufficient amount of protein.

The RDA, recommended dietary allowance, is .8 x your total bodyweight in KG. However, Harvard Medical found that .8 x your total body weight in kg is only to meet your basic nutritional requirements. Basically, the minimum amount you need to keep from getting sick.

However, this is not enough protein to maintain muscle.

Precision Nutrition recommends a minimum of .8 x your lean body mass (LBM) in order for your body to maintain its current muscle mass.

In addition, the longer that you are in a caloric deficit, the more likely you will lose muscle. To reduce this, do not create an extreme deficit, being in a slight caloric deficit will still allow you to lose weight/fat, but also help maintain your current muscle.

So, try to consume .8-1.1 grams of protein x LBM in grams per day.

If you have any questions please don’t hesitate to ask.

Love ya,

I think another kid just shit in the pool 💩🏊
.
.
.
#onlinecoaching #weightlossjourney2019 #fatlosscoach #connecticutfitness #bodybyryan #fatlosstips #weightlosstips #fatlosshelp #weightlosshelp #maintainance #musclemaintenance #proteins #howmuchprotein #proteinintake

Are you in a fat loss phase? Do you feel like you’re losing too much muscle? Let’s dive into the deep end of the pool that the little kid just shit in and discuss why.

There are a butt load of reasons why you may be losing muscle, but the most common that I see in regards to nutrition is an insufficient amount of protein.

The RDA, recommended dietary allowance, is .8 x your total bodyweight in KG. However, Harvard Medical found that .8 x your total body weight in kg is only to meet your basic nutritional requirements. Basically, the minimum amount you need to keep from getting sick.

However, this is not enough protein to maintain muscle.

Precision Nutrition recommends a minimum of .8 x your lean body mass (LBM) in order for your body to maintain its current muscle mass.

In addition, the longer that you are in a caloric deficit, the more likely you will lose muscle. To reduce this, do not create an extreme deficit, being in a slight caloric deficit will still allow you to lose weight/fat, but also help maintain your current muscle.

So, try to consume .8-1.1 grams of protein x LBM in grams per day.

If you have any questions please don’t hesitate to ask.

Love ya,

I think another kid just shit in the pool 💩🏊
.
.
.
#onlinecoaching #weightlossjourney2019 #fatlosscoach #connecticutfitness #bodybyryan #fatlosstips #weightlosstips #fatlosshelp #weightlosshelp #maintainance #musclemaintenance #proteins #howmuchprotein #proteinintake

As the old cliche saying goes:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Give them a fish, they’re fed for a day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Teach them to fish, they’re fed for a lifetime. 🎣
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Good coaches don’t just give you the answer, but rather teach you how to find it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That’s where you’ll learn and benefit the most.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hopefully by follow along, you’ve gotten a little better on the open waters. 🌊

As the old cliche saying goes:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Give them a fish, they’re fed for a day.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Teach them to fish, they’re fed for a lifetime. 🎣
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Good coaches don’t just give you the answer, but rather teach you how to find it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That’s where you’ll learn and benefit the most.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hopefully by follow along, you’ve gotten a little better on the open waters. 🌊

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Check out our nutrition pro and what she has to say about protein

Posted @withrepost • @taylorrempelfit Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.⠀
⠀
Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.⠀
⠀
How much protein are you getting in your day and how much do you think you should be getting? If you are working out or staying on a consistent exercise schedule, making sure you are getting enough protein in the day is so important. ⠀
⠀
For every 1lb that you weigh, you should be eating 1g of protein a day just to maintain your muscle. Try tracking your food for a day and see if you are getting enough. If you have questions on how to do this please message me and we can find a way that works best for you!

#fitness360forwomenwaterloo #personaltrainingforwomenwaterloo #nutritionforwomen #proteincarbsfats #learntoeatright #howmuchprotein

Check out our nutrition pro and what she has to say about protein

Posted @withrepost@taylorrempelfit Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.⠀

Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.⠀

How much protein are you getting in your day and how much do you think you should be getting? If you are working out or staying on a consistent exercise schedule, making sure you are getting enough protein in the day is so important. ⠀

For every 1lb that you weigh, you should be eating 1g of protein a day just to maintain your muscle. Try tracking your food for a day and see if you are getting enough. If you have questions on how to do this please message me and we can find a way that works best for you!

#fitness360forwomenwaterloo #personaltrainingforwomenwaterloo #nutritionforwomen #proteincarbsfats #learntoeatright #howmuchprotein

Should you be eating only limited amounts of your protein source of choice at any given time ????⁉❓❓
________________________________________ ➖It is impossible, for the moment, to trace the exact fate of the amino acids, once they’re absorbed in the small intestine into the bloodstream. 
______________________________________________ ➖ Bigger meals are slower to digest, and therefore the nutrients in them take longer to be fully absorbed – which is also why having 1, 2 or 3 big meals instead of 6-8 smaller ones, including snacks, feels more satisfying for most people. 
______________________________________________
➖ protein takes time to absorb, and the digestive system can slow the whole process down when you eat a lot of protein at once, especially if you combine it with other macronutrients. 
______________________________________________
➖ study points out that for optimal muscle protein synthesis to be provoked, it is necessary to consume 30 g protein at once. 
______________________________________________ ➖ It’s advised to not rely only on fast absorbing protein sources, such as whey, but instead to have a variety of high quality protein sources that are slower to digest, such as meat, dairy and eggs, 
______________________________________________ ➖ If you make sure to hit your protein macro daily (remember, “protein is a goal”), you’d likely benefit from all types of protein distribution throughout the day.

#protein #howmuchprotein #proteindigestion #proteins💪 #proteinhouse #proteinlover #proteinlovers #fitness #gymlover #gymlovers #gymlover💕 #gymlover💪 #lovegym #eatrightforyourtype #healthytips #bodybuilding

Should you be eating only limited amounts of your protein source of choice at any given time ????⁉❓❓
________________________________________ ➖It is impossible, for the moment, to trace the exact fate of the amino acids, once they’re absorbed in the small intestine into the bloodstream.
______________________________________________ ➖ Bigger meals are slower to digest, and therefore the nutrients in them take longer to be fully absorbed – which is also why having 1, 2 or 3 big meals instead of 6-8 smaller ones, including snacks, feels more satisfying for most people.
______________________________________________
➖ protein takes time to absorb, and the digestive system can slow the whole process down when you eat a lot of protein at once, especially if you combine it with other macronutrients.
______________________________________________
➖ study points out that for optimal muscle protein synthesis to be provoked, it is necessary to consume 30 g protein at once.
______________________________________________ ➖ It’s advised to not rely only on fast absorbing protein sources, such as whey, but instead to have a variety of high quality protein sources that are slower to digest, such as meat, dairy and eggs,
______________________________________________ ➖ If you make sure to hit your protein macro daily (remember, “protein is a goal”), you’d likely benefit from all types of protein distribution throughout the day.

#protein #howmuchprotein #proteindigestion #proteins 💪 #proteinhouse #proteinlover #proteinlovers #fitness #gymlover #gymlovers #gymlover 💕 #gymlover 💪 #lovegym #eatrightforyourtype #healthytips #bodybuilding

We need at least 0.8 g/kg (0.36 g/lb) of protein each day. There are three groups of people who need more. They are: athletes, people recovering from injury, and…

Read about it in my post at happierhealthierhumans.com

Protein is an interesting nutrient because your body burns some calories to digest it; this is how it can boost your metabolism. It also helps you feel full longer after eating. 
Plus, Want a quick dinner? A delicious dinner? A high-protein dinner? I’ve got you covered with this recipe... HappierHealthierHumans.com .
☆ Get Going! 》☆》 Keep Going! ☆ .
Happier Healthier Humans !! .
Healthy Living 》 Movement, Meals, Mindset 》 Follow @wisemanintegrative 💪😍👍 .
•••
#protetin #nutrients #easydinner #proteindinner #howmuchprotein #proteinpost #proteineachday #movemore #activelife #happyhealthy #healthgoals #healthyroutine #healthylife #stressrelief #painrelief #healthcoach #movementcoach #yourbodyyourlife #walkmore #getgoingkeepgoing #wisemanintegrative #happierhealthierhumans 

We need at least 0.8 g/kg (0.36 g/lb) of protein each day. There are three groups of people who need more. They are: athletes, people recovering from injury, and…

Read about it in my post at happierhealthierhumans.com

Protein is an interesting nutrient because your body burns some calories to digest it; this is how it can boost your metabolism. It also helps you feel full longer after eating.
Plus, Want a quick dinner? A delicious dinner? A high-protein dinner? I’ve got you covered with this recipe... HappierHealthierHumans.com .
☆ Get Going! 》☆》 Keep Going! ☆ .
Happier Healthier Humans !! .
Healthy Living 》 Movement, Meals, Mindset 》 Follow @wisemanintegrative 💪😍👍 .
•••
#protetin #nutrients #easydinner #proteindinner #howmuchprotein #proteinpost #proteineachday #movemore #activelife #happyhealthy #healthgoals #healthyroutine #healthylife #stressrelief #painrelief #healthcoach #movementcoach #yourbodyyourlife #walkmore #getgoingkeepgoing #wisemanintegrative #happierhealthierhumans

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HOW MUCH PROTEIN PER MEAL?🍔⁣⠀
-⁣⠀ After my last post about the importance of protein in an athletes diet I received a lot of questions about "how much protein" and "how often"⁣⠀
-⁣⠀
First I want to debunk the idea that you anything over 30g isn't "used". Remember, anything you eat, no matter the macro, provides energy. This means all things will either be used as fuel OR stored⁣⠀
-⁣⠀
Protein consumed in excess results in an increase in protein oxidation (breakdown). This means that the "extra" protein was metabolized rather than being incorporated into the protein synthetic process aka extra protein isn't contributing to your "gainz"⁣⠀
-⁣⠀
With regards to each meal, we need to consider the reason WHY we are ingesting protein; aka the stimulation of muscle protein synthesis (MPS)💪🏼⁣⠀
-⁣⠀
Several publications indicate that maximum stimulation of MPS occurs with intakes of 20-30g of HIGH-QUALITY PROTEIN (discussed in my last post)⁣⠀
-⁣⠀
The difference in protein goes back to amino acid profiles and maximizing MPS has been shown to do with the leucine content within that given protein source. This DOES NOT MEAN that all essentials are not important, as they all play a role within the body.⁣⠀
-⁣⠀
With regards to leucine content, getting 2-3g per meal is sufficient in maximizing MPS throughout the day. The next post will be about HOW OFTEN protein should be ingested throughout the day, but for the sake of getting too lengthy, I'll end this topic here.⁣⠀
-⁣⠀
#protein #musclegain #howmuchprotein #usfexercisescience #workout #postworkout #recovery #mtsnutrition

HOW MUCH PROTEIN PER MEAL?🍔⁣⠀
-⁣⠀ After my last post about the importance of protein in an athletes diet I received a lot of questions about "how much protein" and "how often"⁣⠀
-⁣⠀
First I want to debunk the idea that you anything over 30g isn't "used". Remember, anything you eat, no matter the macro, provides energy. This means all things will either be used as fuel OR stored⁣⠀
-⁣⠀
Protein consumed in excess results in an increase in protein oxidation (breakdown). This means that the "extra" protein was metabolized rather than being incorporated into the protein synthetic process aka extra protein isn't contributing to your "gainz"⁣⠀
-⁣⠀
With regards to each meal, we need to consider the reason WHY we are ingesting protein; aka the stimulation of muscle protein synthesis (MPS)💪🏼⁣⠀
-⁣⠀
Several publications indicate that maximum stimulation of MPS occurs with intakes of 20-30g of HIGH-QUALITY PROTEIN (discussed in my last post)⁣⠀
-⁣⠀
The difference in protein goes back to amino acid profiles and maximizing MPS has been shown to do with the leucine content within that given protein source. This DOES NOT MEAN that all essentials are not important, as they all play a role within the body.⁣⠀
-⁣⠀
With regards to leucine content, getting 2-3g per meal is sufficient in maximizing MPS throughout the day. The next post will be about HOW OFTEN protein should be ingested throughout the day, but for the sake of getting too lengthy, I'll end this topic here.⁣⠀
-⁣⠀
#protein #musclegain #howmuchprotein #usfexercisescience #workout #postworkout #recovery #mtsnutrition

Tag someone who doesn’t know 💚💪🏼 Let me know your thought and how much protein you aim for 👇🏼 And stay tuned for my post tomorrow about “the perfect food for human beings”, lets see how much protein is in there. Maybe you can already guess what it is 😉
➖➖➖➖➖➖➖➖➖➖➖➖➖
💡Vegan Nutrition & Training Ebook: vegains.org
📱Vegan Meal Plan App: vegains.org (link in bio @vegainstrength)
📹YouTube: Vegains & Vegains DE
👕Merch: @vegansavage
🥣Food Channel: @vegainsfood

Tag someone who doesn’t know 💚💪🏼 Let me know your thought and how much protein you aim for 👇🏼 And stay tuned for my post tomorrow about “the perfect food for human beings”, lets see how much protein is in there. Maybe you can already guess what it is 😉
➖➖➖➖➖➖➖➖➖➖➖➖➖
💡Vegan Nutrition & Training Ebook: vegains.org
📱Vegan Meal Plan App: vegains.org (link in bio @vegainstrength)
📹YouTube: Vegains & Vegains DE
👕Merch: @vegansavage
🥣Food Channel: @vegainsfood

#MeritageTips:  Protein edition! 💪🏽 Why do we need protein in our diets?
Protein is often referred to as the “building block of life,” and there is a good reason why. When consumed, protein is digested into chains of amino acids that help our bodies perform vital tasks such as building and repairing tissue. Everything from our brain and our heart to our fingernails and skin is constructed from amino acids. Amino acids even play a major part in creating the chromosome structure that contains our genetic DNA. 💪🏽How much protein should you eat per day?
While protein intake varies by age, health, sex, and level of activity, according to the Institute of Medicine, protein intake should be at least 10% of our daily diet, but no more than 35%. This equates to about 45 grams of protein a day for healthy women and about 56 grams a day for healthy men. 💪🏽What is the best type of protein?
There are hundreds of sources of protein, all providing varying benefits. When picking your proteins, it is important that you consider the whole package. Some sources of proteins, such as meat and eggs, are considered “complete” proteins, meaning that they contain all nine of the essential amino acids. Although many plant-based sources are incomplete proteins on their own, they can be combined to form complete proteins. This is partly why rice and beans are such a historically important and popular combination.

#MeritageTips : Protein edition! 💪🏽 Why do we need protein in our diets?
Protein is often referred to as the “building block of life,” and there is a good reason why. When consumed, protein is digested into chains of amino acids that help our bodies perform vital tasks such as building and repairing tissue. Everything from our brain and our heart to our fingernails and skin is constructed from amino acids. Amino acids even play a major part in creating the chromosome structure that contains our genetic DNA. 💪🏽How much protein should you eat per day?
While protein intake varies by age, health, sex, and level of activity, according to the Institute of Medicine, protein intake should be at least 10% of our daily diet, but no more than 35%. This equates to about 45 grams of protein a day for healthy women and about 56 grams a day for healthy men. 💪🏽What is the best type of protein?
There are hundreds of sources of protein, all providing varying benefits. When picking your proteins, it is important that you consider the whole package. Some sources of proteins, such as meat and eggs, are considered “complete” proteins, meaning that they contain all nine of the essential amino acids. Although many plant-based sources are incomplete proteins on their own, they can be combined to form complete proteins. This is partly why rice and beans are such a historically important and popular combination.

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💪 MUSCLE MASS 💪
.
Tag a friend who wants to build muscle!
.
Here is the Sub7 Fitness lean bulking pyramid. Nutrition may be 75%-80% of reaching any fitness goal, but if you aren’t getting stronger , you’re not giving your muscles any reason to grow 👎.
.
There are a few cases where muscle can be built while in a deficit, but the next layer of the pyramid is calories. If you want to put on muscle or build out your curves as quickly as possible you will want to be in a slight surplus ✅. .
You will also need adequate protein about 0.82 grams of protein per pound of lean body mass. This isn’t a crazy amount by any means, but does require an emphasis ‼️.
.
As always you should be eating quality fruits 🍎 and and veggies 🥕to get your micros in... and get some quality sleep as well 😴. .
Finally, you can use supplements 💊 like creatine and caffeine, but they aren’t necessary!
.
Any questions about lean bulking? Drop em below ⬇️

💪 MUSCLE MASS 💪
.
Tag a friend who wants to build muscle!
.
Here is the Sub7 Fitness lean bulking pyramid. Nutrition may be 75%-80% of reaching any fitness goal, but if you aren’t getting stronger , you’re not giving your muscles any reason to grow 👎.
.
There are a few cases where muscle can be built while in a deficit, but the next layer of the pyramid is calories. If you want to put on muscle or build out your curves as quickly as possible you will want to be in a slight surplus ✅. .
You will also need adequate protein about 0.82 grams of protein per pound of lean body mass. This isn’t a crazy amount by any means, but does require an emphasis ‼️.
.
As always you should be eating quality fruits 🍎 and and veggies 🥕to get your micros in... and get some quality sleep as well 😴. .
Finally, you can use supplements 💊 like creatine and caffeine, but they aren’t necessary!
.
Any questions about lean bulking? Drop em below ⬇️

Ever wondered how much protein you should eat a day? Why is Protein so important to us? What happens if you eat too much or not enough? Its confusing right? I have the perfect solution for you! These pots and the plan I use work it all out for you. There are many things that determine how much we should eat and guessing wont cut it! Give me a shout if youd like some help 
#tomuchprotein #notenoughprotein #musclebuildingtips #musclewastage #healthynutrition #littleredpots #potsandfood #therightfood #foodtips #howmuchprotein #healthyprotein #quickandeasymeals #foodmadeeasy

Ever wondered how much protein you should eat a day? Why is Protein so important to us? What happens if you eat too much or not enough? Its confusing right? I have the perfect solution for you! These pots and the plan I use work it all out for you. There are many things that determine how much we should eat and guessing wont cut it! Give me a shout if youd like some help
#tomuchprotein #notenoughprotein #musclebuildingtips #musclewastage #healthynutrition #littleredpots #potsandfood #therightfood #foodtips #howmuchprotein #healthyprotein #quickandeasymeals #foodmadeeasy

When someone asks you about your protein intake

#Proteinintake
#howmuchprotein
#GYMSHIMMALL
#MissionMakingIndiaFitter

When someone asks you about your protein intake

#Proteinintake
#howmuchprotein
#GYMSHIMMALL
#MissionMakingIndiaFitter

Blood sweat and tears went into this took me ages to do.
.
Right how much protein do we actually need?
.
This is everything I’ve done the last week concluded.
.
This is one of the boring topics around weight loss done, no more Will Ferrell pics 💔.
.
Next topic weight loss strategies.

Blood sweat and tears went into this took me ages to do.
.
Right how much protein do we actually need?
.
This is everything I’ve done the last week concluded.
.
This is one of the boring topics around weight loss done, no more Will Ferrell pics 💔.
.
Next topic weight loss strategies.

Depending on your goal, there is a recommendation for how much protein you have to eat per day. The general recommendation is to eat 0.8-1.2g/ per kg of body weight per day. This amount is usually not hard to get into your diet, and a lot of people eat more than that without thinking. If you are keen on building muscles, a slightly higher protein intake of around 1.2-2g per kg of body weight a day could be beneficial. This will limit muscle breakdown and stimulate muscle building. For example, if you weigh 65kg it would be around >80g protein per day. Based on this calculation, how much protein should you eat per day? Oh, take our #proteinquiz on stories! and see if you are a high protein diet expert!⁣
.⁣
.⁣
.⁣
.⁣
#proteinsources #eatprotein #howmuchprotein #proteinfoods #funnutrition #lifesumnutrition #lifesumapp #lifesum #30gprotein #gainz #muscles #musclegain

Depending on your goal, there is a recommendation for how much protein you have to eat per day. The general recommendation is to eat 0.8-1.2g/ per kg of body weight per day. This amount is usually not hard to get into your diet, and a lot of people eat more than that without thinking. If you are keen on building muscles, a slightly higher protein intake of around 1.2-2g per kg of body weight a day could be beneficial. This will limit muscle breakdown and stimulate muscle building. For example, if you weigh 65kg it would be around >80g protein per day. Based on this calculation, how much protein should you eat per day? Oh, take our #proteinquiz on stories! and see if you are a high protein diet expert!⁣
.⁣
.⁣
.⁣
.⁣
#proteinsources #eatprotein #howmuchprotein #proteinfoods #funnutrition #lifesumnutrition #lifesumapp #lifesum #30gprotein #gainz #muscles #musclegain

1.0 g/kg/day, let’s see why this could be a good starting point.
.
What might you see?
⬆️Performance (strength, endurance).
.
⬆️Muscle growth and recovery.
.
⬆️Satiety (full feeling).
.
⬇️Loss of muscle IF trying to lose weight
.
AGAIN benefits are similar.
.
HOWEVER what I will say with lower protein recommendations is IF you’re training some of the above benefits will be greater with higher protein consumption.
.
1.0 g/kg/day was compared to 2.3 g/kg/day, what happened?
.
LESS lean body mass (muscle) was lost when consuming 2.3 g/kg/day compared to 1.0 g/kg/day of protein.
.
This doesn’t mean 1.0 shouldn’t be recommended.
.
Perhaps it’s a stepping stone to a higher protein diet long term, you might not even train and in that case unless you’re looking to reduce Sarcopenia (40 years and above) then there probably isn’t any need to consume high protein.
.
So to summarise 1.0 g/kg/day might be a good starting point it’s very very manageable if you haven’t consumed high protein diets before.

1.0 g/kg/day, let’s see why this could be a good starting point.
.
What might you see?
⬆️Performance (strength, endurance).
.
⬆️Muscle growth and recovery.
.
⬆️Satiety (full feeling).
.
⬇️Loss of muscle IF trying to lose weight
.
AGAIN benefits are similar.
.
HOWEVER what I will say with lower protein recommendations is IF you’re training some of the above benefits will be greater with higher protein consumption.
.
1.0 g/kg/day was compared to 2.3 g/kg/day, what happened?
.
LESS lean body mass (muscle) was lost when consuming 2.3 g/kg/day compared to 1.0 g/kg/day of protein.
.
This doesn’t mean 1.0 shouldn’t be recommended.
.
Perhaps it’s a stepping stone to a higher protein diet long term, you might not even train and in that case unless you’re looking to reduce Sarcopenia (40 years and above) then there probably isn’t any need to consume high protein.
.
So to summarise 1.0 g/kg/day might be a good starting point it’s very very manageable if you haven’t consumed high protein diets before.

Why consume 1.8 g PER kg PER day. I’ll go over this briefly below.
.
What might you see with consuming 1.8 g PER kg PER day?
⬆️Performance (strength, endurance).
.
⬆️Muscle growth and recovery.
.
⬆️Satiety (full feeling).
.
⬇️Loss of muscle IF trying to lose weight
.
Notice how the benefits of consuming this amount are the same as my last post? 😱.
.
Well, 2.9 g/kg/day have been compared to 1.8 g/kg/day.
The outcome? No difference in the above by consuming over 1.8 g/kg/day of protein.
.
SO, 1.8 g/kg/day...
.
It’s well researched, lots of supports the above.
.
Personally I would never go over 1.8 g/kg/day, I am always either on this number or slightly below it.
.
Don’t get too caught up with 1.8 g/kg/day you’ll still see benefits mentioned above at lower doses (look out for subsequent posts). 😄

Why consume 1.8 g PER kg PER day. I’ll go over this briefly below.
.
What might you see with consuming 1.8 g PER kg PER day?
⬆️Performance (strength, endurance).
.
⬆️Muscle growth and recovery.
.
⬆️Satiety (full feeling).
.
⬇️Loss of muscle IF trying to lose weight
.
Notice how the benefits of consuming this amount are the same as my last post? 😱.
.
Well, 2.9 g/kg/day have been compared to 1.8 g/kg/day.
The outcome? No difference in the above by consuming over 1.8 g/kg/day of protein.
.
SO, 1.8 g/kg/day...
.
It’s well researched, lots of supports the above.
.
Personally I would never go over 1.8 g/kg/day, I am always either on this number or slightly below it.
.
Don’t get too caught up with 1.8 g/kg/day you’ll still see benefits mentioned above at lower doses (look out for subsequent posts). 😄

If anyone can maintain this recommendation I will personally buy you a lifetime supply of whey protein 😂.
.
I’m going to give you a brief overview of this protein recommendation (2.9 g PER kg PER day) and why it may or may not be suitable for you.
.
What you might see:
⬆️Performance (strength, endurance).
.
⬆️Muscle growth and recovery.
.
⬆️Satiety (full feeling).
.
▶️Lack of adherence to high protein diet, trust me this is a lot of protein 😂.
.
Potential drawback:
▶️Limited research, not superiors to lower recommended doses of protein.
.
To summarise:
2.9 g PER kg PER day may yield some of the benefits above, again this won’t work for everyone.
.
Research is sparse and needs more investigation, so therefore I wouldn’t recommend going this high.
.
Benefits shown above can be yielded from much lower protein doses which I will go over in subsequent posts!!! 👍🏻👍🏻👍🏻

If anyone can maintain this recommendation I will personally buy you a lifetime supply of whey protein 😂.
.
I’m going to give you a brief overview of this protein recommendation (2.9 g PER kg PER day) and why it may or may not be suitable for you.
.
What you might see:
⬆️Performance (strength, endurance).
.
⬆️Muscle growth and recovery.
.
⬆️Satiety (full feeling).
.
▶️Lack of adherence to high protein diet, trust me this is a lot of protein 😂.
.
Potential drawback:
▶️Limited research, not superiors to lower recommended doses of protein.
.
To summarise:
2.9 g PER kg PER day may yield some of the benefits above, again this won’t work for everyone.
.
Research is sparse and needs more investigation, so therefore I wouldn’t recommend going this high.
.
Benefits shown above can be yielded from much lower protein doses which I will go over in subsequent posts!!! 👍🏻👍🏻👍🏻

If you're struggling to recover from a workout, or struggling to lose weight or gain muscle, it could be something as simple like not getting the right amount of protein. 
Here's a little chart for a rough guide that can work for you. It sits well within the current meta-data out there today from well researched studies. Find your bodyweight, your goal and you should have a rough amount to aim for. Good luck! .
.
#personaltraining #personaltrainer #protein #howmuchprotein #bodybuilding #weightlossjourney #fatloss #strength #strong #instafit #instalike #instafollow #fitfam #fitspo #fitnessmotivation #workout #gymmotivation #gym #gymtime #nutrition #information #recovery #gains #muscle #diet #photooftheday #chart #motivation #healthylifestyle

If you're struggling to recover from a workout, or struggling to lose weight or gain muscle, it could be something as simple like not getting the right amount of protein.
Here's a little chart for a rough guide that can work for you. It sits well within the current meta-data out there today from well researched studies. Find your bodyweight, your goal and you should have a rough amount to aim for. Good luck! .
.
#personaltraining #personaltrainer #protein #howmuchprotein #bodybuilding #weightlossjourney #fatloss #strength #strong #instafit #instalike #instafollow #fitfam #fitspo #fitnessmotivation #workout #gymmotivation #gym #gymtime #nutrition #information #recovery #gains #muscle #diet #photooftheday #chart #motivation #healthylifestyle

I completely understand that getting more protein into your diet is hard and trust me you are NOT the only one, I ALWAYS struggle with it too and have days where I CBA with chicken etc, which is also why my post on good quality protein sources is useful for everyone including myself!
.
Anyway.
.
By the end of this hopefully you’ll have an insight into this protein recommendation.
.
0.8 g PER kg PER day is a GREAT starting point which is a common recommended daily allowance that will meet the needs of the entire adult population.
.
What you may see from consuming0.8g/kg/day?
⬆️Weight loss when maintaining a calorie deficit.
.
⬆️Fat free mass (maintenance of lean body mass/muscle).
.
⬆️Muscle growth and recovery.
.
⬆️Adherence to a higher protein diet and calorie deficit
.
⬇️Hunger levels

In summary if you’re new to protein and perhaps want or need to consume a bit more, then 0.8 g/kg/day is a GREAT starting point.
.
Definitely don’t go lower than this, make protein consumption manageable and see how you go!

I completely understand that getting more protein into your diet is hard and trust me you are NOT the only one, I ALWAYS struggle with it too and have days where I CBA with chicken etc, which is also why my post on good quality protein sources is useful for everyone including myself!
.
Anyway.
.
By the end of this hopefully you’ll have an insight into this protein recommendation.
.
0.8 g PER kg PER day is a GREAT starting point which is a common recommended daily allowance that will meet the needs of the entire adult population.
.
What you may see from consuming0.8g/kg/day?
⬆️Weight loss when maintaining a calorie deficit.
.
⬆️Fat free mass (maintenance of lean body mass/muscle).
.
⬆️Muscle growth and recovery.
.
⬆️Adherence to a higher protein diet and calorie deficit
.
⬇️Hunger levels

In summary if you’re new to protein and perhaps want or need to consume a bit more, then 0.8 g/kg/day is a GREAT starting point.
.
Definitely don’t go lower than this, make protein consumption manageable and see how you go!

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How much protein do we actually need?
.
It’s so confusing, and I do not blame anyone that has no clue who to believe and where to start with hitting a protein recommendation etc etc.
.
I will be trying to cover protein recommendations for the wider population over the next few posts.

How much protein do we actually need?
.
It’s so confusing, and I do not blame anyone that has no clue who to believe and where to start with hitting a protein recommendation etc etc.
.
I will be trying to cover protein recommendations for the wider population over the next few posts.

Tried something new; soaked my high protein bread in egg whites and vanilla protein powder. Came out yummy topped with a splash of real maple syrup. 50 gms protein for breakfast and all ready for an active day, including intense workout with @noblevitalityfit and horse riding! How do you get enough protein? #protein #frenchtoast #bigbreakfast #fulluntillunch #eggs #howmuchprotein #bestbeforeorafterworkout #nicechange #lovemyeggwhites #pleasesendmuscles #shareyourrecipes #shareideas #friendsatwork #healthinbusiness

Tried something new; soaked my high protein bread in egg whites and vanilla protein powder. Came out yummy topped with a splash of real maple syrup. 50 gms protein for breakfast and all ready for an active day, including intense workout with @noblevitalityfit and horse riding! How do you get enough protein? #protein #frenchtoast #bigbreakfast #fulluntillunch #eggs #howmuchprotein #bestbeforeorafterworkout #nicechange #lovemyeggwhites #pleasesendmuscles #shareyourrecipes #shareideas #friendsatwork #healthinbusiness

A rough guide on how much protein to have per day.

Fat loss or maintenance for good health use this formula. 0.8 X body weight in KG. What ever that figure is, will be a rough estimate of how much protein in grams one should have per day.

1.6 X body weight in KG for athletes.

Symptoms of too much protein is kidney problems, indigestion or intestinal discomfort. Excess protein can be stored as fat which can lead to weight gain.

Too little protein can cause muscle loss, depression, hair loss, fatigue and etc.

Therefore it’s vital to consume the right amount of protein per day in order to maximise results for fat loss, maintenance, muscle or strength gain. My fitness pal can help guide you, on macros intake daily.

#macros #countingmacros #protein #proteinintake #proteins💪 #fitness #nutrition #onlinepersonaltraining #onlinepersonaltrainer #onlinecoach #sporteducation #fitnesseducation #manchester #bolton #shropshire #england #bodybuilding #bodybuilder #strongman #fatloss #fatlosstips #coaching #howmuchprotein #howmuchproteinshouldyoueat #nutritionist #youtubechannel #subscribe #healthylifestyle #leanmuscle #sixpackgoals

A rough guide on how much protein to have per day.

Fat loss or maintenance for good health use this formula. 0.8 X body weight in KG. What ever that figure is, will be a rough estimate of how much protein in grams one should have per day.

1.6 X body weight in KG for athletes.

Symptoms of too much protein is kidney problems, indigestion or intestinal discomfort. Excess protein can be stored as fat which can lead to weight gain.

Too little protein can cause muscle loss, depression, hair loss, fatigue and etc.

Therefore it’s vital to consume the right amount of protein per day in order to maximise results for fat loss, maintenance, muscle or strength gain. My fitness pal can help guide you, on macros intake daily.

#macros #countingmacros #protein #proteinintake #proteins 💪 #fitness #nutrition #onlinepersonaltraining #onlinepersonaltrainer #onlinecoach #sporteducation #fitnesseducation #manchester #bolton #shropshire #england #bodybuilding #bodybuilder #strongman #fatloss #fatlosstips #coaching #howmuchprotein #howmuchproteinshouldyoueat #nutritionist #youtubechannel #subscribe #healthylifestyle #leanmuscle #sixpackgoals

SUPPLEMENTS💪🏼 @the_robert_santana joins the podcast to discuss protein supplements and BCAAs. How much is enough protein and where should it come from?
•
Leave us a 5 star review on iTunes if you want to hear more about nutrition!

SUPPLEMENTS💪🏼 @the_robert_santana joins the podcast to discuss protein supplements and BCAAs. How much is enough protein and where should it come from?

Leave us a 5 star review on iTunes if you want to hear more about nutrition!

Don’t waste time letting your body break itself down after workouts, practices, and games. The recovery process starts the second you finish the last rep, sprint, or drill and continues until you start the next one.
.
Protein is required for complete muscle recovery and growth as to not overly stress the body, helping keep your body from being catabolic (breaking down muscle tissue).
.
Let me know what your favorite post-workout protein option is below!
.
.
.
.
.
#recovery #recoverynutrition #protein #howmuchprotein #proteinideas #nutritionhelp #nutritiontips #fuelingstrategies #fuelingideas #recoveryideas #sportsrd #strengthcoach #sportsnutrition #athletenutrition #cscs #nsca #cpsda #dietitian

Don’t waste time letting your body break itself down after workouts, practices, and games. The recovery process starts the second you finish the last rep, sprint, or drill and continues until you start the next one.
.
Protein is required for complete muscle recovery and growth as to not overly stress the body, helping keep your body from being catabolic (breaking down muscle tissue).
.
Let me know what your favorite post-workout protein option is below!
.
.
.
.
.
#recovery #recoverynutrition #protein #howmuchprotein #proteinideas #nutritionhelp #nutritiontips #fuelingstrategies #fuelingideas #recoveryideas #sportsrd #strengthcoach #sportsnutrition #athletenutrition #cscs #nsca #cpsda #dietitian

Let’s talk PROTEIN 💪🏼
...
Copy & paste link in browser to watch 🎥🎥🎥 https://www.facebook.com/bodylovebyjen/videos/410750743014600/
...
PROTEIN is a ✨macronutrient✨, along with carbohydrates & fat. Macronutrients are the 3 nutrients our bodies need in larger quantities to survive & thrive ⛹️‍♂️🏋️‍♀️🤸‍♂️🤾‍♂️🏄‍♀️
...
Throughout the years, there have been trends to *glorify & knock down* different macros. For example, from the 1970s into the 2000s, it was all about being fat-free. But now, fat is glorified, yet carbs are the enemy. 🤷‍♀️🤷‍♀️🤷‍♀️
...
So, what’s the truth?
...
Well, our bodies need a balance of *ALL 3* macronutrients to function at their best! The macronutrients do different things, so it really is not fair to compare them.
...
Copy & paste the link below 🎥 into your browser to discover all you need to know about ✨PROTEIN✨
...
Video includes:
💪🏼 What is protein?
💪🏼 Why does my body need it?
💪🏼 What are different sources?
💪🏼 How much should I consume?
💪🏼 & more!
...
🎥🎥🎥 https://www.facebook.com/bodylovebyjen/videos/410750743014600/
...
Share you questions, comments, & feedback here in the comments 💞
...
Videos on CARBS & FAT coming soon! XO!!
...
#protein101 #proteinpower #whyproteinmatters #macronutrients #proteinfatcarbs #veganprotein #vegetarianprotein #animalprotein #iinhealthcoach #holistichealthcoach #secondaryfood #bodylovebyjen #whatisprotein #howmuchprotein #proteinbuildingblocks #vibranthealth #proteinenergy #balanceyourplate #healthcoaching #yourhealthcoach #getwell

Let’s talk PROTEIN 💪🏼
...
Copy & paste link in browser to watch 🎥🎥🎥 https://www.facebook.com/bodylovebyjen/videos/410750743014600/
...
PROTEIN is a ✨macronutrient✨, along with carbohydrates & fat. Macronutrients are the 3 nutrients our bodies need in larger quantities to survive & thrive ⛹️‍♂️🏋️‍♀️🤸‍♂️🤾‍♂️🏄‍♀️
...
Throughout the years, there have been trends to *glorify & knock down* different macros. For example, from the 1970s into the 2000s, it was all about being fat-free. But now, fat is glorified, yet carbs are the enemy. 🤷‍♀️🤷‍♀️🤷‍♀️
...
So, what’s the truth?
...
Well, our bodies need a balance of *ALL 3* macronutrients to function at their best! The macronutrients do different things, so it really is not fair to compare them.
...
Copy & paste the link below 🎥 into your browser to discover all you need to know about ✨PROTEIN✨
...
Video includes:
💪🏼 What is protein?
💪🏼 Why does my body need it?
💪🏼 What are different sources?
💪🏼 How much should I consume?
💪🏼 & more!
...
🎥🎥🎥 https://www.facebook.com/bodylovebyjen/videos/410750743014600/
...
Share you questions, comments, & feedback here in the comments 💞
...
Videos on CARBS & FAT coming soon! XO!!
...
#protein101 #proteinpower #whyproteinmatters #macronutrients #proteinfatcarbs #veganprotein #vegetarianprotein #animalprotein #iinhealthcoach #holistichealthcoach #secondaryfood #bodylovebyjen #whatisprotein #howmuchprotein #proteinbuildingblocks #vibranthealth #proteinenergy #balanceyourplate #healthcoaching #yourhealthcoach #getwell

>ABOUT PROTEIN<

Also a rather contravercial topic, though not for the same reasons as carbohydrates. It is controvercial in the debate as to which form of protein consumption is the safest, healthiest or best. To be honest, in everything Ive heard and read and researched I circle back to the same place... BALANCE
God created all foods good, He tells us not to call any food bad or unclean, (1 Tim. 4 v 1-10; Acts 10 v 10-16)
Some tips:
☆there are 22 AA's and the 9 Essencial AA's that form the most nb building block for protein synthesis can only be found in meat or animal protein - without these 9 AA's the other 13 we get from vegetables, nuts, fruits and whole grains cannot be made complete and therefore the protein synthesis in the body is incomplete. ☆we only need 0.8g to 2g of protein per kg body weight per day and this includes all your sources for protein (speak to a nutritionist or dietitian if you need to lose weight for a balanced protein intake to support your goal) - athletes do need a little bit more than this but it has to be monitored properly
☆high protein low carb intake has no scientific backing to prove longterm weight loss or health benefits
☆too much protein causes a nitrogen build up in your system and puts unnatural strain on your kidneys and can lead to kidney stones, gout and a break down of calcium in your bones
☆protein suppliments should be thuroughly researched as many products contain added stimulants and other potentially harmful ingredients ☆food sources are still your safest and healthiest option for protein consumption, so try and buy grass fed or free range meats, or eggs from free range chickens

Research for best food choices, combine balanced options, more fish and poultry than red is always better, loads of water consumption, portion size is key (deck of card size is a good estimate) always have more plants on your plate so you can balance your animal protein intake during the day with plant protein

>ABOUT PROTEIN<

Also a rather contravercial topic, though not for the same reasons as carbohydrates. It is controvercial in the debate as to which form of protein consumption is the safest, healthiest or best. To be honest, in everything Ive heard and read and researched I circle back to the same place... BALANCE
God created all foods good, He tells us not to call any food bad or unclean, (1 Tim. 4 v 1-10; Acts 10 v 10-16)
Some tips:
☆there are 22 AA's and the 9 Essencial AA's that form the most nb building block for protein synthesis can only be found in meat or animal protein - without these 9 AA's the other 13 we get from vegetables, nuts, fruits and whole grains cannot be made complete and therefore the protein synthesis in the body is incomplete. ☆we only need 0.8g to 2g of protein per kg body weight per day and this includes all your sources for protein (speak to a nutritionist or dietitian if you need to lose weight for a balanced protein intake to support your goal) - athletes do need a little bit more than this but it has to be monitored properly
☆high protein low carb intake has no scientific backing to prove longterm weight loss or health benefits
☆too much protein causes a nitrogen build up in your system and puts unnatural strain on your kidneys and can lead to kidney stones, gout and a break down of calcium in your bones
☆protein suppliments should be thuroughly researched as many products contain added stimulants and other potentially harmful ingredients ☆food sources are still your safest and healthiest option for protein consumption, so try and buy grass fed or free range meats, or eggs from free range chickens

Research for best food choices, combine balanced options, more fish and poultry than red is always better, loads of water consumption, portion size is key (deck of card size is a good estimate) always have more plants on your plate so you can balance your animal protein intake during the day with plant protein

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Do you know how much protein you should be consuming whether you’re sedentary or an active athlete? .
.
Do you know one of the keys to losing weight or getting that physique you desire, which requires changing your body composition, depends on your protein consumption? .
.
Those of you trying to lose weight or build muscle listen up... here’s how you figure it out: .
🔹Sedentary Adult- minimum 0.8-1.2g protein per kilogram of body weight a day.
.
.
🔹Recreational Exerciser/ endurance athlete (cardio exercise) 1.2-1.4grams protein per kilogram of body weight a day.
.
.
🔹Resistance Trained (gain muscle)  1.4-1.8grams protein per kilogram of body weight a day.
.
.
🔹Resistance Training in Caloric Deficit  1.4-2.0grams protein per kilogram of body weight a day. .
.
SAMPLE CALCULATION:
-protein intake for a person 160lbs.
.
160lbs in kilograms= 73kg .
Key: 1kg= 2.2lbs .
*looking to gain muscle 1.4-1.8g protein per kilogram of body weight a day.
.
.
73kg X 1.8g protein= 131 grams of protein a day. .
.
❌ taking a one size fits all approach to how much protein you should consume, isn’t optimal. Each person and your activity level/ circumstances can vary when figuring out protein consumption. .
.
Any questions on protein help? Message me! .
.
For good quality protein, try ours @1stphorm 
Please use my link in bio or just go to 
1stphorm.com/jodimallory .
.
.
#protein #1stphorm #strengthandconditioningcoach #accountabilitycoach #onlinecoach #1stphormeducation #1stphormlegionnaire #howmuchprotein #training #instafit #instafitness #postworkoutshake #anytimeprotein #proteinfordays #workoutornot #musclebuilder #leanmuscle #leanmusclesupport

Do you know how much protein you should be consuming whether you’re sedentary or an active athlete? .
.
Do you know one of the keys to losing weight or getting that physique you desire, which requires changing your body composition, depends on your protein consumption? .
.
Those of you trying to lose weight or build muscle listen up... here’s how you figure it out: .
🔹Sedentary Adult- minimum 0.8-1.2g protein per kilogram of body weight a day.
.
.
🔹Recreational Exerciser/ endurance athlete (cardio exercise) 1.2-1.4grams protein per kilogram of body weight a day.
.
.
🔹Resistance Trained (gain muscle) 1.4-1.8grams protein per kilogram of body weight a day.
.
.
🔹Resistance Training in Caloric Deficit 1.4-2.0grams protein per kilogram of body weight a day. .
.
SAMPLE CALCULATION:
-protein intake for a person 160lbs.
.
160lbs in kilograms= 73kg .
Key: 1kg= 2.2lbs .
*looking to gain muscle 1.4-1.8g protein per kilogram of body weight a day.
.
.
73kg X 1.8g protein= 131 grams of protein a day. .
.
❌ taking a one size fits all approach to how much protein you should consume, isn’t optimal. Each person and your activity level/ circumstances can vary when figuring out protein consumption. .
.
Any questions on protein help? Message me! .
.
For good quality protein, try ours @1stphorm
Please use my link in bio or just go to
1stphorm.com/jodimallory .
.
.
#protein #1stphorm #strengthandconditioningcoach #accountabilitycoach #onlinecoach #1stphormeducation #1stphormlegionnaire #howmuchprotein #training #instafit #instafitness #postworkoutshake #anytimeprotein #proteinfordays #workoutornot #musclebuilder #leanmuscle #leanmusclesupport

Children need protein too! They need more daily protein than adults per pound of body weight because of their fast growing weight. 
Check out these protein facts for your child. https://healthy eating.sfgate.com/much-protein-should-kid-day-6207.html #kidsandprotein#healthychildren#eathealthy#howmuchprotein#nutrition

Children need protein too! They need more daily protein than adults per pound of body weight because of their fast growing weight.
Check out these protein facts for your child. https://healthy eating.sfgate.com/much-protein-should-kid-day-6207.html #kidsandprotein #healthychildren #eathealthy #howmuchprotein #nutrition

Pomen enakomerne razporeditve beljakovin preko dneva.🍳
-
Zavedamo se dejstva, da potrebujemo določeno količino beljakovin dnevno💪. Koliko jih potrebujemo, pa je odvisno od ciljev in tipa ter intenzitete športne aktivnosti⚽🏆🎿. Pa je dovolj, da ciljamo zgolj na tisto končno X število dnevno zaužitih beljakovin ali je pomembno, da so te beljakovine prav tako enakomerno razporejene preko dneva?
- 
Mamerow idr. (2014) so ugotovili ~25 % višjo stopnjo sinteze mišičnih beljakovin v skupini, ki si je svoje beljakovine enakomerno razporedila skozi dan v primerjavi s skupino, ki tega ni storila.🙌
-
Za koga je ta podatek sploh pomemben?
-
Če se ukvarjate s športom in želite optimizirati svojo športno uspešnost ali telesno sestavo, potem pazite na to, da svoje beljakovine 🍗enakomerno razporedite preko dneva. Če to ni vaš cilj, potem se s tem ne potrebujete obremenjevati; v tem primeru raje namenite več pozornosti drugim, pomembnejših dejavnikom v prehrani (dnevni energijski vnos, prioritizacija živil z višjo hranilno gostoto ipd.). Saj veste, #pozdravipameti 🍎
-
#proteindistribution #protienfeeding #frequency #mealtiming #howmuchprotein #permeal #musclesynthesis #athlete #feelgood #drfeelgoodslovenija

Pomen enakomerne razporeditve beljakovin preko dneva.🍳
-
Zavedamo se dejstva, da potrebujemo določeno količino beljakovin dnevno💪. Koliko jih potrebujemo, pa je odvisno od ciljev in tipa ter intenzitete športne aktivnosti⚽🏆🎿. Pa je dovolj, da ciljamo zgolj na tisto končno X število dnevno zaužitih beljakovin ali je pomembno, da so te beljakovine prav tako enakomerno razporejene preko dneva?
-
Mamerow idr. (2014) so ugotovili ~25 % višjo stopnjo sinteze mišičnih beljakovin v skupini, ki si je svoje beljakovine enakomerno razporedila skozi dan v primerjavi s skupino, ki tega ni storila.🙌
-
Za koga je ta podatek sploh pomemben?
-
Če se ukvarjate s športom in želite optimizirati svojo športno uspešnost ali telesno sestavo, potem pazite na to, da svoje beljakovine 🍗enakomerno razporedite preko dneva. Če to ni vaš cilj, potem se s tem ne potrebujete obremenjevati; v tem primeru raje namenite več pozornosti drugim, pomembnejših dejavnikom v prehrani (dnevni energijski vnos, prioritizacija živil z višjo hranilno gostoto ipd.). Saj veste, #pozdravipameti 🍎
-
#proteindistribution #protienfeeding #frequency #mealtiming #howmuchprotein #permeal #musclesynthesis #athlete #feelgood #drfeelgoodslovenija

We need at least 0.8 g/kg (0.36 g/lb) of protein each day. There are three groups of people who need more. They are: athletes, people recovering from injury, and…

Read about it in my post at happierhealthierhumans.com

Protein is an interesting nutrient because your body burns some calories to digest it; this is how it can boost your metabolism. It also helps you feel full longer after eating. 
Plus, Want a quick dinner? A delicious dinner? A high-protein dinner? I’ve got you covered with this recipe... HappierHealthierHumans.com .
☆ Get Going! 》☆》 Keep Going! ☆ .
Happier Healthier Humans !! .
Healthy Living 》 Movement, Meals, Mindset 》 Follow @wisemanintegrative 💪😍👍 .
•••
#protetin #nutrients #easydinner #proteindinner #howmuchprotein #proteinpost #proteineachday #movemore #activelife #happyhealthy #healthgoals #healthyweight #healthyroutine #healthylife #stressrelief #painrelief #healthcoach #movementcoach #yourbodyyourlife #walkmore #getgoingkeepgoing #wisemanintegrative #happierhealthierhumans

We need at least 0.8 g/kg (0.36 g/lb) of protein each day. There are three groups of people who need more. They are: athletes, people recovering from injury, and…

Read about it in my post at happierhealthierhumans.com

Protein is an interesting nutrient because your body burns some calories to digest it; this is how it can boost your metabolism. It also helps you feel full longer after eating.
Plus, Want a quick dinner? A delicious dinner? A high-protein dinner? I’ve got you covered with this recipe... HappierHealthierHumans.com .
☆ Get Going! 》☆》 Keep Going! ☆ .
Happier Healthier Humans !! .
Healthy Living 》 Movement, Meals, Mindset 》 Follow @wisemanintegrative 💪😍👍 .
•••
#protetin #nutrients #easydinner #proteindinner #howmuchprotein #proteinpost #proteineachday #movemore #activelife #happyhealthy #healthgoals #healthyweight #healthyroutine #healthylife #stressrelief #painrelief #healthcoach #movementcoach #yourbodyyourlife #walkmore #getgoingkeepgoing #wisemanintegrative #happierhealthierhumans

Mixed Grill a la Rachel
.
Rare Rump, Medium Lamb, @heckfooduk pinwheel (1.5 suns for 3 sausages) gammon, egg, roasted onions and veg 2.5 suns for @mccainuk home style lighter chips .
.
I actually had planned this for next week but as I was strolling around @morrisons I forgot what’s is planned for tea so came home with out my chicken for my chicken burgers (I remembered when I got home) 🙄 .
Anyway, this was lovely and super filling 🥩 🍳 🍟 .
.
#slimmingworldmixedgrill #mixedgrill #howmuchprotein #hecksausages #weightlossjourney #instagram #yum #morrisons #swinsta #swfamily #getinmybelly

Mixed Grill a la Rachel
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Rare Rump, Medium Lamb, @heckfooduk pinwheel (1.5 suns for 3 sausages) gammon, egg, roasted onions and veg 2.5 suns for @mccainuk home style lighter chips .
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I actually had planned this for next week but as I was strolling around @morrisons I forgot what’s is planned for tea so came home with out my chicken for my chicken burgers (I remembered when I got home) 🙄 .
Anyway, this was lovely and super filling 🥩 🍳 🍟 .
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#slimmingworldmixedgrill #mixedgrill #howmuchprotein #hecksausages #weightlossjourney #instagram #yum #morrisons #swinsta #swfamily #getinmybelly

In honor of #NationalProteinDay I made this video to help you know how much protein you actually need on a Vegan/Plant-Based diet (also if you eat meat this is for you).
To watch the full video simply click on the link in my bio and it will be the top link ❤
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Let's make your transition or journey in veganism easy and smooth 🌿
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#protein #plantprotein #veganprotein #plantbasedprotein #veganmuscle #veganfit #plantstrong #fueledbyplants #veganathlete #vegantriathlete #veganyoutuber #plantbased #vegancontentcreator #vancouvervegans #vegansofvancouver #veganmuscle #vegainz #vgang #vegancommunity #protein #poweredbyplants #veganfit #veganlove #howmuchprotein #plantbasededucation #veganeducation #veganism #biohacker #biohacking #nitrogenbalance

In honor of #NationalProteinDay I made this video to help you know how much protein you actually need on a Vegan/Plant-Based diet (also if you eat meat this is for you).
To watch the full video simply click on the link in my bio and it will be the top link ❤
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Let's make your transition or journey in veganism easy and smooth 🌿
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#protein #plantprotein #veganprotein #plantbasedprotein #veganmuscle #veganfit #plantstrong #fueledbyplants #veganathlete #vegantriathlete #veganyoutuber #plantbased #vegancontentcreator #vancouvervegans #vegansofvancouver #veganmuscle #vegainz #vgang #vegancommunity #protein #poweredbyplants #veganfit #veganlove #howmuchprotein #plantbasededucation #veganeducation #veganism #biohacker #biohacking #nitrogenbalance

Protein and vegetables are the best for health and function of the body systems. . .
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Protein, in the right amount (.36 g per pound - 56 grams per day for avg man) is important for energy reserves and other mental and physical bodily processes.
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Vegetables provide fiber and an abundance of necessary nutrients for health and energy. .
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Are you getting plenty of veggies?  And the right amount of protein?
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Check out my blog about ways to get more veggies (link in bio).

Protein and vegetables are the best for health and function of the body systems. . .
🍗
Protein, in the right amount (.36 g per pound - 56 grams per day for avg man) is important for energy reserves and other mental and physical bodily processes.
🥦. .
Vegetables provide fiber and an abundance of necessary nutrients for health and energy. .
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Are you getting plenty of veggies? And the right amount of protein?
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Check out my blog about ways to get more veggies (link in bio).

🚨What is Protein? And how does it help you lose weight? (Macronutrients 2 of 3)🚨 Protein is the most over hyped nutrient in the weight loss and general fitness worlds. Protein is a unique macronutrient because unlike carbs and fat it's job isn't to provide energy for the bod. It's designed to build everything that we need (i.e. muscles, dna, organs, bones etc.). It has been so promoted for weight loss because it has a naturally satiating effect but does not increase fat stores so it is great when hungry but do not want to increase weight.

Bennie Oliver, 3 time all American, and Danny Trejo, founder of RX Fit, cover why it matters, how it applies to weight loss and the best practices to improve you own intake for your goals.

We use very intricate systems of tracking management and accountability in order to bring you the best formula for weight loss-tactics and fitness knowledge. 
We are the Recipe for Fitness [RX Fit]

#proteinforweightloss
#howmuchprotein
#whatisprotein
#valine
#isoleucine
#branchchainaminoacids

🚨What is Protein? And how does it help you lose weight? (Macronutrients 2 of 3)🚨 Protein is the most over hyped nutrient in the weight loss and general fitness worlds. Protein is a unique macronutrient because unlike carbs and fat it's job isn't to provide energy for the bod. It's designed to build everything that we need (i.e. muscles, dna, organs, bones etc.). It has been so promoted for weight loss because it has a naturally satiating effect but does not increase fat stores so it is great when hungry but do not want to increase weight.

Bennie Oliver, 3 time all American, and Danny Trejo, founder of RX Fit, cover why it matters, how it applies to weight loss and the best practices to improve you own intake for your goals.

We use very intricate systems of tracking management and accountability in order to bring you the best formula for weight loss-tactics and fitness knowledge.
We are the Recipe for Fitness [RX Fit]

#proteinforweightloss
#howmuchprotein
#whatisprotein
#valine
#isoleucine
#branchchainaminoacids

• How much Protein? • 
By know we all know that protein is the building block of our muscles, and we need it to repair our muscle tissue so it can recover quickly and grow back stronger, but how much do you really need?
🔺
High protein intake isn’t always necessary. Protein tends to become more important when calorie intake is lower. This is usually to prevent lean muscle loss during a calorie deficit.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
• high body fat / high calorie diet / low training load or bulking:
There have been studies that have consistently failed to find any benefit of consuming more than 1.6g of protein per day. If you are bulking, you should consume 1.6-2.2g of protein per kg of body weight, with remaining calories coming from carbs. For example, if you weighed 80kg, the sum for this would be 80 x  1.6 = 128g protein per day.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
• Moderate body fat / moderate training load: 
When training 1-3 times per week at moderate intensity, this may suit best. Although if your goal is weight loss / losing body fat, you could bump this up... check the next slide.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
• High training load / low calories
When calories are lower or training load is higher, a higher protein intake becomes more important. Calorie deficits encourage weight loss, so a higher protein intake will prevent excessive weight loss.

• How much Protein? •
By know we all know that protein is the building block of our muscles, and we need it to repair our muscle tissue so it can recover quickly and grow back stronger, but how much do you really need?
🔺
High protein intake isn’t always necessary. Protein tends to become more important when calorie intake is lower. This is usually to prevent lean muscle loss during a calorie deficit.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
• high body fat / high calorie diet / low training load or bulking:
There have been studies that have consistently failed to find any benefit of consuming more than 1.6g of protein per day. If you are bulking, you should consume 1.6-2.2g of protein per kg of body weight, with remaining calories coming from carbs. For example, if you weighed 80kg, the sum for this would be 80 x 1.6 = 128g protein per day.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
• Moderate body fat / moderate training load:
When training 1-3 times per week at moderate intensity, this may suit best. Although if your goal is weight loss / losing body fat, you could bump this up... check the next slide.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
• High training load / low calories
When calories are lower or training load is higher, a higher protein intake becomes more important. Calorie deficits encourage weight loss, so a higher protein intake will prevent excessive weight loss.

Here we go!! 👍👍👍

Here we go!! 👍👍👍

**PROTEIN** How much protein do you REALLY need?

#1: It depends on your goals. Your age. Your current body composition. And your digestion.

Let's focus on the goals - fat loss (calorie deficit) or muscle gain. Under these circumstances you will need MORE protein than average.

1.1-1.8 g / kg (0.5-0.8 g / lb) is sufficient for building muscle and maintaining muscle in a deficit. There is no evidence that you get additional nitrogen utilization above this amount.

Still think you need more? Studies have shown that the more experienced you are (in building muscle #gymgains), the less you actually need. It's believed your body becomes better at holding onto protein it already has (i.e. less protein catabolism). DIGESTION** This is how much protein your body can tolerate. If you're not used to consuming a lot of protein, I recommend increasing it gradually and playing around with various protein sources. Rather than shock your body. Give your digestive system the chance to gradually upregulate enzymes required for protein digestion. 
Because, if you're not absorbing the protein you're consuming - well.... 💩

Want more informative content, do let me know!? 😘
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#proteinscience #sciencenerd #plantbased #howmuchprotein #protein #nutritionfacts #functionalnutrition #integrativenutrition #mealideas #recipeideas #vegan #bodybuilder #fitmama #momblog #fitnessmum #bikinimum #fitnesscompetitor #youtuber #nutritionscience #knowyourfood #buildyourbody #fuel #healthymum #fitnessinspo #healthyfood #healthymealideas

**PROTEIN** How much protein do you REALLY need?

#1 : It depends on your goals. Your age. Your current body composition. And your digestion.

Let's focus on the goals - fat loss (calorie deficit) or muscle gain. Under these circumstances you will need MORE protein than average.

1.1-1.8 g / kg (0.5-0.8 g / lb) is sufficient for building muscle and maintaining muscle in a deficit. There is no evidence that you get additional nitrogen utilization above this amount.

Still think you need more? Studies have shown that the more experienced you are (in building muscle #gymgains ), the less you actually need. It's believed your body becomes better at holding onto protein it already has (i.e. less protein catabolism). DIGESTION** This is how much protein your body can tolerate. If you're not used to consuming a lot of protein, I recommend increasing it gradually and playing around with various protein sources. Rather than shock your body. Give your digestive system the chance to gradually upregulate enzymes required for protein digestion.
Because, if you're not absorbing the protein you're consuming - well.... 💩

Want more informative content, do let me know!? 😘
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#proteinscience #sciencenerd #plantbased #howmuchprotein #protein #nutritionfacts #functionalnutrition #integrativenutrition #mealideas #recipeideas #vegan #bodybuilder #fitmama #momblog #fitnessmum #bikinimum #fitnesscompetitor #youtuber #nutritionscience #knowyourfood #buildyourbody #fuel #healthymum #fitnessinspo #healthyfood #healthymealideas

Friday Thoughts 💭 Friday Question❔
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✳Are we getting the right amount of protein in our diets ?
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✳Protein is an important component of our body cells and our bodies use this to build and repair..... so always good to have some protein after a workout💪✳it is needed for many reasons – one of them being its ability to contribute to maintaining normal bones, muscles etc .
So make sure your diet has the right portions to contribute to your healthy body. .
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#proteinshake #protein #proteininmanyforms #howmuchprotein #bodycells #buildingblocks #buildyourbody #muscle #tissuerepair #musclerecovery #goodnutrition #healthybodies #balanceddiets #healthandfitnessfusion #mypassion #helpingpeople #withgoodfoodchoices #goodfoodchoices

Friday Thoughts 💭 Friday Question❔
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✳Are we getting the right amount of protein in our diets ?
.
✳Protein is an important component of our body cells and our bodies use this to build and repair..... so always good to have some protein after a workout💪✳it is needed for many reasons – one of them being its ability to contribute to maintaining normal bones, muscles etc .
So make sure your diet has the right portions to contribute to your healthy body. .
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#proteinshake #protein #proteininmanyforms #howmuchprotein #bodycells #buildingblocks #buildyourbody #muscle #tissuerepair #musclerecovery #goodnutrition #healthybodies #balanceddiets #healthandfitnessfusion #mypassion #helpingpeople #withgoodfoodchoices #goodfoodchoices

Por aquí les dejo este post que nos puede dar una referencia de cuanta proteína debemos ingerir según nuestra actividad física y objetivos. Toma en cuenta esta recomendación en tu plan alimenticio. #personaltrainer #entrenadorpersonal #keeptraining #motivationalquotes #fitfam #protein#proteinintake #howmuchprotein #motivation#gym#gymtine#healthyfood #healthylifestyle #fit#proteina

Por aquí les dejo este post que nos puede dar una referencia de cuanta proteína debemos ingerir según nuestra actividad física y objetivos. Toma en cuenta esta recomendación en tu plan alimenticio. #personaltrainer #entrenadorpersonal #keeptraining #motivationalquotes #fitfam #protein #proteinintake #howmuchprotein #motivation #gym #gymtine #healthyfood #healthylifestyle #fit #proteina

Protein Guidelines #howmuchprotein

Protein Guidelines #howmuchprotein

The body is in a constant state of muscle protein turnover. This means that for anyone who is HEALTHY and works out intensively (particularly with resistance), wants to build more muscle or maintain their muscle mass during a cut; a certain amount of protein intake is required💪. Generally speaking; aim for between 1g-1.5g of protein per pound of mass. The key thing to remember here is that this is the intake bracket IF you are healthy and active. Start off at 1g per pound then make upward changes based on your results and how you feel.💥.
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#protein #howmuchprotein #dieting #diettips #nutritiontips #diethelp #nutritionhelp #nutrition #musclebuilding #howtobuildmuscle #dietfacts #nutritionfacts #dailyfacts #instafitness #fitness #health #healthyeating #nutritionist #mondaymotivation #onlinecoach #onlinecoaching #personaltraining #personaltrainer #kingstongym #londongyms #beastmode #bikinifitness #bikiniprep  #prepcoach

The body is in a constant state of muscle protein turnover. This means that for anyone who is HEALTHY and works out intensively (particularly with resistance), wants to build more muscle or maintain their muscle mass during a cut; a certain amount of protein intake is required💪. Generally speaking; aim for between 1g-1.5g of protein per pound of mass. The key thing to remember here is that this is the intake bracket IF you are healthy and active. Start off at 1g per pound then make upward changes based on your results and how you feel.💥.
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#protein #howmuchprotein #dieting #diettips #nutritiontips #diethelp #nutritionhelp #nutrition #musclebuilding #howtobuildmuscle #dietfacts #nutritionfacts #dailyfacts #instafitness #fitness #health #healthyeating #nutritionist #mondaymotivation #onlinecoach #onlinecoaching #personaltraining #personaltrainer #kingstongym #londongyms #beastmode #bikinifitness #bikiniprep #prepcoach

🍗If you missed it, I got a new article up on exactly how much protein you should be eating.
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🥩It discusses the benefits of protein, how much protein for bulking, how much for cutting, make vs female protein needs, and much more.
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📝Link is in my bio.
#proteinbro #brotein #needprotein #howmuchprotein #proteinshakes #gettingprotein

🍗If you missed it, I got a new article up on exactly how much protein you should be eating.
-
🥩It discusses the benefits of protein, how much protein for bulking, how much for cutting, make vs female protein needs, and much more.
-
📝Link is in my bio.
#proteinbro #brotein #needprotein #howmuchprotein #proteinshakes #gettingprotein

HOW MUCH PROTEIN DAILY??? Follow the video n get a lil idea of what needs to be done... DM me for further clarity. Let’s get ur health sorted. Choose wisely, live well. M loving it❤️ #howmuchprotein #dailydose #asktheexpert #sortyourhealth #fitnessandnutrition #dietician #dietitian #dieticiansilversethi #gratitude #mlovingit ❤️

HOW MUCH PROTEIN DAILY??? Follow the video n get a lil idea of what needs to be done... DM me for further clarity. Let’s get ur health sorted. Choose wisely, live well. M loving it❤️ #howmuchprotein #dailydose #asktheexpert #sortyourhealth #fitnessandnutrition #dietician #dietitian #dieticiansilversethi #gratitude #mlovingit ❤️

Dr. Tod Cooperman explains the benefits from protein powders, how to choose the best protein, how much protein to take, and when to take it based on ConsumerLab’s latest review at bit.ly/CLProtein

#protein #proteinpowders #bestsupplements #proteindrinks #proteinreviews #proteinsupplements #howmuchprotein #ConsumerLab

Dr. Tod Cooperman explains the benefits from protein powders, how to choose the best protein, how much protein to take, and when to take it based on ConsumerLab’s latest review at bit.ly/CLProtein

#protein #proteinpowders #bestsupplements #proteindrinks #proteinreviews #proteinsupplements #howmuchprotein #ConsumerLab

What are the benefits of Protein in your diet? How much protein is enough or too much? Click the link for more information 
https://www.webmd.com/men/features/benefits-protein
#protein #howmuchprotein #everyonesdifferent 
Photo Credit: https://www.bulkpowders.co.uk/the-core/cycling-protein-sources/

What are the benefits of Protein in your diet? How much protein is enough or too much? Click the link for more information
https://www.webmd.com/men/features/benefits-protein
#protein #howmuchprotein #everyonesdifferent
Photo Credit: https://www.bulkpowders.co.uk/the-core/cycling-protein-sources/

How much protein do we really need?

The answer is, it depends.

Depending on your age, muscle mass, activity level, etc it will differ.

Since it can vary so much, we will give you some ranges of protein intake for most people.

The recommendations will be in grams per pound of body weight per day.

Best Health: 0.3g (0.8 for athletes) - 2.0g
Endurance Sports: 0.5g - 1.0g
Team Sports: 0.6g - 1.5g
Strength/Power Sports: 0.7g - 2.0g
Hypocaloric Diets: 1.0g - 1.5g
Hypercaloric Diets: ~1.0g

Hope you enjoy this and take something away from it!

References:

1. The Renaissance Diet 2.0 •
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#gymshark #fit #mensfitness #fitnessmodel #fitness #fitspo #fitfam #fitnessmotivation #mensfitness #health #gym #amazing #amazingfitness #amazingfitnessclubs #instagram #instagood #bodybuilding #lifestyle #exercise #sport #art #getfit #life #lifetimefitness #protein #gains #howmuchprotein #science

How much protein do we really need?

The answer is, it depends.

Depending on your age, muscle mass, activity level, etc it will differ.

Since it can vary so much, we will give you some ranges of protein intake for most people.

The recommendations will be in grams per pound of body weight per day.

Best Health: 0.3g (0.8 for athletes) - 2.0g
Endurance Sports: 0.5g - 1.0g
Team Sports: 0.6g - 1.5g
Strength/Power Sports: 0.7g - 2.0g
Hypocaloric Diets: 1.0g - 1.5g
Hypercaloric Diets: ~1.0g

Hope you enjoy this and take something away from it!

References:

1. The Renaissance Diet 2.0 •







#gymshark #fit #mensfitness #fitnessmodel #fitness #fitspo #fitfam #fitnessmotivation #mensfitness #health #gym #amazing #amazingfitness #amazingfitnessclubs #instagram #instagood #bodybuilding #lifestyle #exercise #sport #art #getfit #life #lifetimefitness #protein #gains #howmuchprotein #science

Kickoff: Triathlon training has begun which means my nutrition needs to be dialed in. Thanks to @crossfitroundlake and @podium_performance for your programming to help in this journey. *
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First up = Need to up my protein. Thanks to @redhnutrition & @paleoethics for the tasty grass fed beef chocolate shake with 19g Protein/ 4g carbs/ 1g fat
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#howmuchprotein #goodlawd #triathlete #ironman70point3 #nutrition #coolshaker #crlfamily #gainz #crossfit #hybrid #swimbikerun #lakeplacid

Kickoff: Triathlon training has begun which means my nutrition needs to be dialed in. Thanks to @crossfitroundlake and @podium_performance for your programming to help in this journey. *
*
*
First up = Need to up my protein. Thanks to @redhnutrition & @paleoethics for the tasty grass fed beef chocolate shake with 19g Protein/ 4g carbs/ 1g fat
*
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*
#howmuchprotein #goodlawd #triathlete #ironman70point3 #nutrition #coolshaker #crlfamily #gainz #crossfit #hybrid #swimbikerun #lakeplacid

A small crushing of goals...but I’m Big Time, high-five, happy with the science, program and numbers thanks to Coach Glen @liftrx @iliftrx.  Do yourself a favor, AZ Babes & Dudes, call Coach Glen @liftrx  He Rocks!! He also worked wonders on my (years of damage) injured shoulder and rear delt addressing real structural health & methods!  In just 3 little weeks for my stubborn 38 yr old body-  His RX and MY results. •increase in protein and calories intake (was so hard for me but kept an open mind). My Superman pre-workout & WW protein wasn’t planned btw. •decreased 1% in my body fat%
•lost > 1 lb of body weight
•Gained 1.8lbs of muscle •increased  of 50% in weights of some exercises •feeling fabulous!!! Small wins 
#ohmyhammies #legday #babymuscles #howmuchprotein ?! #starbucksmermaidlifttank #lululemon  #fitness #fridayfitness #FridaysNOToff #dothework  #fitnessandflow #sciencetoworkouts  Ready for the next 3 weeks !!

A small crushing of goals...but I’m Big Time, high-five, happy with the science, program and numbers thanks to Coach Glen @liftrx @iliftrx. Do yourself a favor, AZ Babes & Dudes, call Coach Glen @liftrx He Rocks!! He also worked wonders on my (years of damage) injured shoulder and rear delt addressing real structural health & methods! In just 3 little weeks for my stubborn 38 yr old body- His RX and MY results. •increase in protein and calories intake (was so hard for me but kept an open mind). My Superman pre-workout & WW protein wasn’t planned btw. •decreased 1% in my body fat%
•lost > 1 lb of body weight
•Gained 1.8lbs of muscle •increased of 50% in weights of some exercises •feeling fabulous!!! Small wins
#ohmyhammies #legday #babymuscles #howmuchprotein ?! #starbucksmermaidlifttank #lululemon #fitness #fridayfitness #FridaysNOToff #dothework #fitnessandflow #sciencetoworkouts Ready for the next 3 weeks !!