#howmuchprotein photos & videos

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#protein 🥩 the building block of muscle and body tissue -not only helps with building & maintaining muscle mass, but also in the coordination and contraction of muscles
🐠 injury repair and immunity
-proteins in the body help repair tissue after an injury, and other proteins, called antibodies, help fight off infections
🦴 healthy bones -protein contains collagen which aids cellular structure; lowering the risk of osteoporosis 🔥 boost metabolism -it takes more energy to digest protein, creating a metabolism boost just by eating it. And since it can help add muscle mass, muscle this year also increase metabolism long term! ❤️ Are you consuming enough protein? Let’s talk about it and find out! 
#metabolism #collagen #healthybodies #unexpected #proteindoesabodygood #immunityandprotein #howmuchprotein #whatdoesproteindoforyou

#protein 🥩 the building block of muscle and body tissue -not only helps with building & maintaining muscle mass, but also in the coordination and contraction of muscles
🐠 injury repair and immunity
-proteins in the body help repair tissue after an injury, and other proteins, called antibodies, help fight off infections
🦴 healthy bones -protein contains collagen which aids cellular structure; lowering the risk of osteoporosis 🔥 boost metabolism -it takes more energy to digest protein, creating a metabolism boost just by eating it. And since it can help add muscle mass, muscle this year also increase metabolism long term! ❤️ Are you consuming enough protein? Let’s talk about it and find out!
#metabolism #collagen #healthybodies #unexpected #proteindoesabodygood #immunityandprotein #howmuchprotein #whatdoesproteindoforyou

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🌼It’s okay to gain Weight🌼
It’s okay to grow and gain weight. Being a size 0 or weighing 115 pounds isn’t everything. If you need to gain weight to be at a healthy place with your body and food. Gaining weight was a hard thing for me to accept too, but ever since I have I’ve never been in such a good place with food, my body and my overall health. I had to take a break from the scales for a while just to not freak out and not slash my calories again. I had to accept that weight gain needed to be a part of my life so I could finally eat more and just feel more energetic. It can be hard to cope, but I know you can do it. If you need any help and support reach out to me I’d love to be there for you ❤️

🌼It’s okay to gain Weight🌼
It’s okay to grow and gain weight. Being a size 0 or weighing 115 pounds isn’t everything. If you need to gain weight to be at a healthy place with your body and food. Gaining weight was a hard thing for me to accept too, but ever since I have I’ve never been in such a good place with food, my body and my overall health. I had to take a break from the scales for a while just to not freak out and not slash my calories again. I had to accept that weight gain needed to be a part of my life so I could finally eat more and just feel more energetic. It can be hard to cope, but I know you can do it. If you need any help and support reach out to me I’d love to be there for you ❤️

🍗Let’s talk protein goal🍗
Why do we need protein and how much do we need? 🤔
Protein is key 🔑 when it comes to building muscle. Our body turns the protein we eat like fish, chicken, eggs etc. into amino acids which our body can use for many different functions which includes but not limited to building muscle. So if you aren’t getting in enough protein it can put a damper on your progress. So how much do you need? I personally don’t have one number I try to hit because I can be obsessive. Instead I have a range from about .8-1.5 grams of protein per pound of bodyweight each day that way I don’t sweat not hitting a perfect number each day. Around that much I think is a good place to be for anyone lifting regularly and pretty easy to calculate for anyone. If you need to make sure you are getting enough I recommend tracking for a week and seeing if you need to change something to get more protein in each day.

🍗Let’s talk protein goal🍗
Why do we need protein and how much do we need? 🤔
Protein is key 🔑 when it comes to building muscle. Our body turns the protein we eat like fish, chicken, eggs etc. into amino acids which our body can use for many different functions which includes but not limited to building muscle. So if you aren’t getting in enough protein it can put a damper on your progress. So how much do you need? I personally don’t have one number I try to hit because I can be obsessive. Instead I have a range from about .8-1.5 grams of protein per pound of bodyweight each day that way I don’t sweat not hitting a perfect number each day. Around that much I think is a good place to be for anyone lifting regularly and pretty easy to calculate for anyone. If you need to make sure you are getting enough I recommend tracking for a week and seeing if you need to change something to get more protein in each day.

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HOW MUCH PROTEIN DO WE REALLY NEED!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉@6ixtyfitness👈⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉@6ixtyfitness👈⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉@6ixtyfitness👈⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
How much protein you need depends on many different factors including: age, diet, goals, activity level ect. Here is a quick guide to break down the amounts you should be consuming depending on your goals.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Muscle gain - Always go off how much you weigh to how many grams of protein you consume. So if you were to eat 1.5g of protein per kg of body weight, you’re getting the same amount of protein whether you’re eating 2500 calories or 3000 calories.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Losing weight - protein is such an important nutrient for weight loss. It is well known that protein reduces your appetite, a reduction in appetite means a reduction in calorie intake. As you no if you take in more calories than you burn it doesn’t matter how much protein you consume. you won’t lose weight.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Maintenance - 0.8grams of protein per kilogram of body weight. So a person who weights 75kg should consume an average of 60grams of protein per day to maintain a healthy weight.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#protein #howmuchprotein #gymtips #eatwell #meats #losefat #burnfat #gainmuscle #fatloss #myfitnesspal #trackfood #weightlifting #flexibledieting #caloriecounting #muscle #musclemass #onlinecoach #onlinecoaching #physic #dieting #diet #lean #leanbody #foodscience #musclescience #bodybuilding #gym #6ixtyfitness

HOW MUCH PROTEIN DO WE REALLY NEED!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉@6ixtyfitness👈⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉@6ixtyfitness👈⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉@6ixtyfitness👈⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
How much protein you need depends on many different factors including: age, diet, goals, activity level ect. Here is a quick guide to break down the amounts you should be consuming depending on your goals.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Muscle gain - Always go off how much you weigh to how many grams of protein you consume. So if you were to eat 1.5g of protein per kg of body weight, you’re getting the same amount of protein whether you’re eating 2500 calories or 3000 calories.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Losing weight - protein is such an important nutrient for weight loss. It is well known that protein reduces your appetite, a reduction in appetite means a reduction in calorie intake. As you no if you take in more calories than you burn it doesn’t matter how much protein you consume. you won’t lose weight.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Maintenance - 0.8grams of protein per kilogram of body weight. So a person who weights 75kg should consume an average of 60grams of protein per day to maintain a healthy weight.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#protein #howmuchprotein #gymtips #eatwell #meats #losefat #burnfat #gainmuscle #fatloss #myfitnesspal #trackfood #weightlifting #flexibledieting #caloriecounting #muscle #musclemass #onlinecoach #onlinecoaching #physic #dieting #diet #lean #leanbody #foodscience #musclescience #bodybuilding #gym #6ixtyfitness

How much protein should you be eating?  Protein is essential to building muscle and achieving your fitness goals. Most people are not eating enough!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If your goal is to lose weight, a higher percentage of your calories should come from protein. It's generally recommended that 10-35% of your calories should be from protein.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's an easy way to calculate how much protein you should be eating:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Calculate total daily energy expenditure (TDEE)⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add or subtract 250-500 calories depending on your goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Determine a reasonable percentage of protein for your daily routine. For this example, let's say 30%.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Multiply your (TDEE +/- Calories) X  0.30⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Divide that number by 4.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If my TDEE is 2200 calories and I want to lose weight, I'll need to burn more calories than I consume. I'll subtract 300 calories, so my goal is to consumer 1900 calories a day. 1900 X .30 is 570 calories. Divide that by 4 (the number of calories per gram) to determine that I should be eating approximately 142.5 grams of protein every day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We recommend setting your goals for fats and protein, then filling the remainder of your diet with carbohydrates. This ensures you get the right amount of the most important nutrients for your muscles.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#protein #howmuchprotein #macros #calculatingmacros #trackingmacros #countingmacros #macrocounting #macronutrients #macrolife #macrofriendly #macrotracking #ifitfitsyourmacros #proteinbars #proteinsnacks #proteinballs #proteinpacked #proteinpowder #leanmeat #leanprotein #eatbetternotless #balancedmeal

How much protein should you be eating? Protein is essential to building muscle and achieving your fitness goals. Most people are not eating enough!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If your goal is to lose weight, a higher percentage of your calories should come from protein. It's generally recommended that 10-35% of your calories should be from protein.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's an easy way to calculate how much protein you should be eating:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Calculate total daily energy expenditure (TDEE)⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Add or subtract 250-500 calories depending on your goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Determine a reasonable percentage of protein for your daily routine. For this example, let's say 30%.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Multiply your (TDEE +/- Calories) X 0.30⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Divide that number by 4.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If my TDEE is 2200 calories and I want to lose weight, I'll need to burn more calories than I consume. I'll subtract 300 calories, so my goal is to consumer 1900 calories a day. 1900 X .30 is 570 calories. Divide that by 4 (the number of calories per gram) to determine that I should be eating approximately 142.5 grams of protein every day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
We recommend setting your goals for fats and protein, then filling the remainder of your diet with carbohydrates. This ensures you get the right amount of the most important nutrients for your muscles.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#protein #howmuchprotein #macros #calculatingmacros #trackingmacros #countingmacros #macrocounting #macronutrients #macrolife #macrofriendly #macrotracking #ifitfitsyourmacros #proteinbars #proteinsnacks #proteinballs #proteinpacked #proteinpowder #leanmeat #leanprotein #eatbetternotless #balancedmeal

Check out this dope post from @realmuscle2019. Do you want to optimize your protein intake? Read on!
• • • • • •
You’ve most likely wondered how much protein you should be getting a day for maximum muscle growth..? Well I’ll tell you! Visit the link in my bio for the full article!
•
www.realmuscle.co.uk
•
⚖️ 1.6 Grams/Kg of Bodyweight seems to be the optimum amount of protein in order to maximise muscle protein synthesis!
🥦 There are many foods high in protein but the best ones in my opinion are chicken, tuna and even broccoli! Visit Real Muscle for the full list!
💢 The risks of too much protein are low and usually more is better, up to a certain point when the side effects become evident! •
Visit www.realmuscle.co.uk
Visit https://bit.ly/2L2ZtfT
Use Code REALMUSCLE for 10% Off @physiqapparel
Go Follow @xx_elisekc_xx
Go Follow @billybetts3546
•
#workouts #bodybuilding #fitnesseducation #gymlife #supplement #bulking #cutting #strength #anabolic #shredded #protein #howmuchprotein #proteinshakes #proteinshake #whey #wheyprotein #wheyproteinshake

Check out this dope post from @realmuscle2019. Do you want to optimize your protein intake? Read on!
• • • • • •
You’ve most likely wondered how much protein you should be getting a day for maximum muscle growth..? Well I’ll tell you! Visit the link in my bio for the full article!

www.realmuscle.co.uk

⚖️ 1.6 Grams/Kg of Bodyweight seems to be the optimum amount of protein in order to maximise muscle protein synthesis!
🥦 There are many foods high in protein but the best ones in my opinion are chicken, tuna and even broccoli! Visit Real Muscle for the full list!
💢 The risks of too much protein are low and usually more is better, up to a certain point when the side effects become evident! •
Visit www.realmuscle.co.uk
Visit https://bit.ly/2L2ZtfT
Use Code REALMUSCLE for 10% Off @physiqapparel
Go Follow @xx_elisekc_xx
Go Follow @billybetts3546

#workouts #bodybuilding #fitnesseducation #gymlife #supplement #bulking #cutting #strength #anabolic #shredded #protein #howmuchprotein #proteinshakes #proteinshake #whey #wheyprotein #wheyproteinshake

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PROTEIN 💪🥩🥦
Are you getting enough?
How much is too much?
What if you’re a vegetarian?
-
Check out my latest blog post to find out everything you need to know about protein, if not just to see my adorable cartoon amino acids doing their thang. You’re welcome 🤓
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-
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#nutritionfacts #caloriefuckingdeficit #proteinshake #protein #aminoacids #bcaa #postworkout #workoutrecovery #fuelyourbody #workoutnutrition #sciencebitch #nutritionadvice #foodfacts #eatrightnotless #lovenutrition #exercisescience #nutritionscience #fullcrossfit #onlinecoach #onlinetrainer #fitnessblog #nutritionblog #braingains #howmuchprotein #proteinintake

PROTEIN 💪🥩🥦
Are you getting enough?
How much is too much?
What if you’re a vegetarian?
-
Check out my latest blog post to find out everything you need to know about protein, if not just to see my adorable cartoon amino acids doing their thang. You’re welcome 🤓
-
-
-
-
-
#nutritionfacts #caloriefuckingdeficit #proteinshake #protein #aminoacids #bcaa #postworkout #workoutrecovery #fuelyourbody #workoutnutrition #sciencebitch #nutritionadvice #foodfacts #eatrightnotless #lovenutrition #exercisescience #nutritionscience #fullcrossfit #onlinecoach #onlinetrainer #fitnessblog #nutritionblog #braingains #howmuchprotein #proteinintake

🍗Protein is obviously awesome because it gets you strong and makes you look hot.
-
🍽A common question is how often should you eat it each day?
-
👉🏽Research shows if your goal is not to build new muscle, it doesn’t matter how often you eat protein daily. For example, in people losing fat, they maintain the same amount of muscle regardless of how frequently they eat protein.
-
💪🏾As for those who want to maximize on muscle growth, research shows it might be best to spread your protein intake across 3-4 meals, but it likely doesn’t make much difference if any at all.
-
🥩So I guess the cute little takeaway to draw from all this is to focus more on eating enough daily protein instead of worrying so much about the exact frequency of it.
-
👉🏽For more details on this, you can read my full article on it a few months ago.
-
🔗Link: https://awesomefitnessscience.com/how-often-should-you-eat-protein/
#proteinfeeding #eatingprotein #multiplemeals #hypertrophytraining #physiquegoals #fatlossgoals #howmuchprotein #secondmeal #thirdmealoftheday #proteinforbreakfast

🍗Protein is obviously awesome because it gets you strong and makes you look hot.
-
🍽A common question is how often should you eat it each day?
-
👉🏽Research shows if your goal is not to build new muscle, it doesn’t matter how often you eat protein daily. For example, in people losing fat, they maintain the same amount of muscle regardless of how frequently they eat protein.
-
💪🏾As for those who want to maximize on muscle growth, research shows it might be best to spread your protein intake across 3-4 meals, but it likely doesn’t make much difference if any at all.
-
🥩So I guess the cute little takeaway to draw from all this is to focus more on eating enough daily protein instead of worrying so much about the exact frequency of it.
-
👉🏽For more details on this, you can read my full article on it a few months ago.
-
🔗Link: https://awesomefitnessscience.com/how-often-should-you-eat-protein/
#proteinfeeding #eatingprotein #multiplemeals #hypertrophytraining #physiquegoals #fatlossgoals #howmuchprotein #secondmeal #thirdmealoftheday #proteinforbreakfast

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#tuesdaytips #howmuchprotein How Much Protein do I need?! 💪🏼🤔 The age old question at times...a quick little tip to help you navigate and find the number for You. 💜

#tuesdaytips #howmuchprotein How Much Protein do I need?! 💪🏼🤔 The age old question at times...a quick little tip to help you navigate and find the number for You. 💜

How much protein is enough 🤔?⁣
⁣
It’s been in the public eye for yonks and still continues to be a matter of controversy!⁣
⁣
To back up the points that i am making, literature (reviews) suggest that anything from 1.2-2.0g per day is not only safe, but can improve training adaptations to exercise (ACSM position stand for nutrition & performance).⁣
⁣
Many factors are involved in determining protein needs and these more of a guide to make sure that you are thinking more about protein. However, what is far more is far more important is where these sources are going from (i.e plant 🌱vs. animal sources 🥩) and  where protein is being consumed through the day (i.e during snacking periods).⁣
⁣
For me, i recommend always prioritising your protein marco’s first and then work forwards with carbohydrate and fats. The reason for this is simple….moderate to higher protein doses are key for weight management, muscle growth/repair, and overall health and wellbeing.⁣
⁣
For coaching enquires 📧 dennis@conroyperformance.com or visit 🖥 http://conroyperformance.com⁣
⁣
#conroyperformance #nutrition #sportsnutrition #performance #protein #repair #growth #fuel #howmuchprotein #infographic #quality #science #aminoacid #athlete #adaptation #perform #personaltrainer #coach #weightlosss #balance #food #longevity #educate #instafood #eatsmart #stalbans

How much protein is enough 🤔?⁣

It’s been in the public eye for yonks and still continues to be a matter of controversy!⁣

To back up the points that i am making, literature (reviews) suggest that anything from 1.2-2.0g per day is not only safe, but can improve training adaptations to exercise (ACSM position stand for nutrition & performance).⁣

Many factors are involved in determining protein needs and these more of a guide to make sure that you are thinking more about protein. However, what is far more is far more important is where these sources are going from (i.e plant 🌱vs. animal sources 🥩) and where protein is being consumed through the day (i.e during snacking periods).⁣

For me, i recommend always prioritising your protein marco’s first and then work forwards with carbohydrate and fats. The reason for this is simple….moderate to higher protein doses are key for weight management, muscle growth/repair, and overall health and wellbeing.⁣

For coaching enquires 📧 dennis@conroyperformance.com or visit 🖥 http://conroyperformance.com⁣

#conroyperformance #nutrition #sportsnutrition #performance #protein #repair #growth #fuel #howmuchprotein #infographic #quality #science #aminoacid #athlete #adaptation #perform #personaltrainer #coach #weightlosss #balance #food #longevity #educate #instafood #eatsmart #stalbans

#lowfathighcarb #lowcarbhightfat #howmuchprotein ?!
Na was jetzt ???
Es gibt keinen #blueprint und die Dosis macht das Gift !

Von welchen #makronährstoffen du wieviel brauchst hängt immer davon ab welche Ziele du hast.
Die Zufuhr muss individuell und auf dein Ziel abgestimmt sein.
Möchtest du als #bodybuilder mehr Muskelmasse aufbauen ?
willst du abnehmen?
Oder möchtest du einfach deine #Gesundheit , #Fitness und #vitalität erhalten ?
Bist du ein #läufer , ein #strongman oder ein #golfspieler und wieviel körperliche Ertüchtigung hast du in deinem Beruf ?
Gesünder sind natürlich die #kohlenhydrate aus pflanzlicher Stärke, wie Kartoffeln, Kürbis, etc. ,als die aus Schokolade, Coca Cola, . . .
Fett wird auch aus gesunden Nahrungsmitteln vom Organismus synthetisiert wenn die Kalorienzufuhr zu hoch ist.
Auch basisch wirkende #lebensmittel können bei zu hoher Zufuhr die Säurebildung anregen.
Warum #intermittentfasting deine Bauchspeicheldrüse und deinen gesamten Verdauungsapperat gesund hält und vieles mehr erzähle ich dir gerne bei deinem individuellen VITALCHECK! 👍 #ernährung #sportmassagepraxis #bleibgesund #obstundgemüse #highcarbvegan #highqualitysupplements #fruktose #glykogenspeicher #carbloading #highenergy #superkompensation #gesundessenistganzeinfach

#lowfathighcarb #lowcarbhightfat #howmuchprotein ?!
Na was jetzt ???
Es gibt keinen #blueprint und die Dosis macht das Gift !

Von welchen #makronährstoffen du wieviel brauchst hängt immer davon ab welche Ziele du hast.
Die Zufuhr muss individuell und auf dein Ziel abgestimmt sein.
Möchtest du als #bodybuilder mehr Muskelmasse aufbauen ?
willst du abnehmen?
Oder möchtest du einfach deine #Gesundheit , #Fitness und #vitalität erhalten ?
Bist du ein #läufer , ein #strongman oder ein #golfspieler und wieviel körperliche Ertüchtigung hast du in deinem Beruf ?
Gesünder sind natürlich die #kohlenhydrate aus pflanzlicher Stärke, wie Kartoffeln, Kürbis, etc. ,als die aus Schokolade, Coca Cola, . . .
Fett wird auch aus gesunden Nahrungsmitteln vom Organismus synthetisiert wenn die Kalorienzufuhr zu hoch ist.
Auch basisch wirkende #lebensmittel können bei zu hoher Zufuhr die Säurebildung anregen.
Warum #intermittentfasting deine Bauchspeicheldrüse und deinen gesamten Verdauungsapperat gesund hält und vieles mehr erzähle ich dir gerne bei deinem individuellen VITALCHECK! 👍 #ernährung #sportmassagepraxis #bleibgesund #obstundgemüse #highcarbvegan #highqualitysupplements #fruktose #glykogenspeicher #carbloading #highenergy #superkompensation #gesundessenistganzeinfach

*FULL ARTICLE IN PROFILE*
http://ow.ly/gtuf50uBQLj
-
This Precision Nutrition article is packed with loads of information to help you make a sound decision for your specific goals, needs, and wants.  With carbohydrates having such a bad rap (sugar is bad right?!), that only leaves two other substrates to put on the plate. It’s important to sift through all the nutritional “noise” that many self-proclaimed gurus preach unto us. Point in case, the proverbial pendulum swings back and forth on a yearly basis touting conflicting info each time (whole egg vs. egg whites, butter vs. margarine, etc.). It is vital to keep up with current health information that is based on real science rather than fads from inferior sources. PN will NOT steer you in the wrong direction. ~Alex -
-
- 
#precisionnutrition #proteins #fatloss #buildmuscle #highproteindiet #howmuchprotein #macros #balancedplate
#activeliving #activelivingineverydecade #lookfeelperformbetter #itsnevertoolate #getmoving #rocklandcounty #rocklandcountyfitness #rocklandcountyny #suffernny #montebellony #bergencountyny #bergencountyfitness #mahwahnj #ramseynj #uppersaddlerivernj #saddlerivernj #allendalenj #franklinlakesnj #montvalenj #ridgewoodnj

*FULL ARTICLE IN PROFILE*
http://ow.ly/gtuf50uBQLj
-
This Precision Nutrition article is packed with loads of information to help you make a sound decision for your specific goals, needs, and wants. With carbohydrates having such a bad rap (sugar is bad right?!), that only leaves two other substrates to put on the plate. It’s important to sift through all the nutritional “noise” that many self-proclaimed gurus preach unto us. Point in case, the proverbial pendulum swings back and forth on a yearly basis touting conflicting info each time (whole egg vs. egg whites, butter vs. margarine, etc.). It is vital to keep up with current health information that is based on real science rather than fads from inferior sources. PN will NOT steer you in the wrong direction. ~Alex -
-
-
#precisionnutrition #proteins #fatloss #buildmuscle #highproteindiet #howmuchprotein #macros #balancedplate
#activeliving #activelivingineverydecade #lookfeelperformbetter #itsnevertoolate #getmoving #rocklandcounty #rocklandcountyfitness #rocklandcountyny #suffernny #montebellony #bergencountyny #bergencountyfitness #mahwahnj #ramseynj #uppersaddlerivernj #saddlerivernj #allendalenj #franklinlakesnj #montvalenj #ridgewoodnj

————————————————————————
One of the most important factors when it comes to the amount of protein you need for your body to repair & grow muscle cells, is your ACTIVITY LEVEL. Someone who works out a lot needs more protein than someone who doesn’t. 🌱
How much protein do you need? Are you getting enough?
🌱
IMPORTANT: !! Make sure to eat protein packed meals throughout the day and not in one sitting as the body can only store so much protein at one time. !!
————————————————————————
#howmuchprotein #proteinchart #estimateprotein #factsaboutprotein #veganhealth #veganfacts #healthfacts #vegandiet #aminoacids #healthyliving #vegangainz #changeisgood #whatisvegan #whyvegan #veganproteinsources #proteinvegan #plantbasedprotein

————————————————————————
One of the most important factors when it comes to the amount of protein you need for your body to repair & grow muscle cells, is your ACTIVITY LEVEL. Someone who works out a lot needs more protein than someone who doesn’t. 🌱
How much protein do you need? Are you getting enough?
🌱
IMPORTANT: !! Make sure to eat protein packed meals throughout the day and not in one sitting as the body can only store so much protein at one time. !!
————————————————————————
#howmuchprotein #proteinchart #estimateprotein #factsaboutprotein #veganhealth #veganfacts #healthfacts #vegandiet #aminoacids #healthyliving #vegangainz #changeisgood #whatisvegan #whyvegan #veganproteinsources #proteinvegan #plantbasedprotein

Do u know? Many experts said muscles r torn in the gym, fed in the kitchen & built in bed 🧐
.
Let me tell u, none of them will work if u arent happy & dont u even dare telling me to eat skinless chicken 😝
.
350gr marinated chicken breast #homemade #doiturself #protein #howmuchprotein #xtraprotein #searedchicken #chicken #chickenbreast #coconutrice #egg #mayo #tempeh #peanut #glassnoodles

Do u know? Many experts said muscles r torn in the gym, fed in the kitchen & built in bed 🧐
.
Let me tell u, none of them will work if u arent happy & dont u even dare telling me to eat skinless chicken 😝
.
350gr marinated chicken breast #homemade #doiturself #protein #howmuchprotein #xtraprotein #searedchicken #chicken #chickenbreast #coconutrice #egg #mayo #tempeh #peanut #glassnoodles

“A person needs 0.8–1 g of protein per 1 kg of fat free mass per day. An increase in protein in the diet up to 1.5–2 g / kg is beneficial for losing weight." That's totally true. Let's see why⠀
⠀
Although you might say you want to lose weight, what you really want to do is lose fat (and not muscle)!!! And when that’s the goal, the research is crystal clear: a high-protein diet is far better for both losing fat faster and preserving muscle. ➡️ LIST PHOTOS⠀
⠀
Research also shows that high-protein diets are easier to stick to because they result in less mood disturbance, stress, fatigue, and diet dissatisfaction than lower-protein diets.⠀
⠀
So, how much protein? ⠀
⠀
👍 To maintain your weight - 1.2.-2.2.gr. per kg of weight per day⠀
⠀
👍 To loose - 2 - 2.5 g per kg of lean body mass⠀
⠀
👍If you’re obese (a man with 25%+ body fat or woman with 30%+), then protein must be  40% of your total daily calories. ⠀
⠀
#olgaloucka #protein #besmart #nutrition #howmuchprotein #tips #use #smartbaby #fitness #gym #workout #looseweight #diet #behelathy #enjoylife #freelife #stopbinge#excuse #прибыльныйинстаграм ⠀
⠀

“A person needs 0.8–1 g of protein per 1 kg of fat free mass per day. An increase in protein in the diet up to 1.5–2 g / kg is beneficial for losing weight." That's totally true. Let's see why⠀

Although you might say you want to lose weight, what you really want to do is lose fat (and not muscle)!!! And when that’s the goal, the research is crystal clear: a high-protein diet is far better for both losing fat faster and preserving muscle. ➡️ LIST PHOTOS⠀

Research also shows that high-protein diets are easier to stick to because they result in less mood disturbance, stress, fatigue, and diet dissatisfaction than lower-protein diets.⠀

So, how much protein? ⠀

👍 To maintain your weight - 1.2.-2.2.gr. per kg of weight per day⠀

👍 To loose - 2 - 2.5 g per kg of lean body mass⠀

👍If you’re obese (a man with 25%+ body fat or woman with 30%+), then protein must be 40% of your total daily calories. ⠀

#olgaloucka #protein #besmart #nutrition #howmuchprotein #tips #use #smartbaby #fitness #gym #workout #looseweight #diet #behelathy #enjoylife #freelife #stopbinge #excuse #прибыльныйинстаграм

PROTEIN 🥩🥚🥦
___
Protein is a top priority when it comes to diet and health. It’s essential for more than just muscle maintenance/growth. 
___
Protein is broken down into amino acids in the body, which are used for lots of processes such as growth of hair, skin and nails, and energy production. They are used to support your immune system and enzyme production, fluid balance and transportation of nutrients around the body (in the blood).
___
To promote optimal health eating enough protein is essential, and getting it from varied sources is important too. A variety of sources means a variety of amino acids, which our bodies love! Protein is also really satiating, so great for managing hunger! 
___
So how much? 1.5g of protein per 1kg of body weight is a good place to start and should be enough for optimal health in most people. If you are dieting or looking for muscle development, 2g per 1kg of body weight may suit you better! 
___
#protein #protein25g #nutritionist #healthguidelines #nutrition #proteinrequirements #proteinpacked #howmuchprotein #diet #fatloss #musclegain #musclefood #musclerecovery #fatlosstips #cheltenhamhealth #cheltenhamfitness #cheltenhamnutrition #cheltenhamnutritionist #cheltenham #health #energybalance #25gramsprotein #hairskinandnails #adequateprotein #lauravoutnutrition

PROTEIN 🥩🥚🥦
___
Protein is a top priority when it comes to diet and health. It’s essential for more than just muscle maintenance/growth.
___
Protein is broken down into amino acids in the body, which are used for lots of processes such as growth of hair, skin and nails, and energy production. They are used to support your immune system and enzyme production, fluid balance and transportation of nutrients around the body (in the blood).
___
To promote optimal health eating enough protein is essential, and getting it from varied sources is important too. A variety of sources means a variety of amino acids, which our bodies love! Protein is also really satiating, so great for managing hunger!
___
So how much? 1.5g of protein per 1kg of body weight is a good place to start and should be enough for optimal health in most people. If you are dieting or looking for muscle development, 2g per 1kg of body weight may suit you better!
___
#protein #protein25g #nutritionist #healthguidelines #nutrition #proteinrequirements #proteinpacked #howmuchprotein #diet #fatloss #musclegain #musclefood #musclerecovery #fatlosstips #cheltenhamhealth #cheltenhamfitness #cheltenhamnutrition #cheltenhamnutritionist #cheltenham #health #energybalance #25gramsprotein #hairskinandnails #adequateprotein #lauravoutnutrition

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Protein Supplements: Do you need them?
-
No..... But in some cases they can be useful and I would recommend them...
-
1. If your protein requirements are high and you can’t meet it through diet alone.
2.You travel a lot with work and need something convenient.
3. You skip meals and want to break the habit.
4. You are vegan/vegetarian.
5. You have a sweet tooth but still want to stay on track.
6. You train early and don’t want solid foods.
-
The ISSN (2017) @the_issn recommend that the majority of exercising individuals should consume 1.4-2g of protein per kg of body weight per day to optimise exercise induced adaptions.
-
If you are struggling to hit your protein target supplements can be useful.
-
There is no evidence linking a high protein diet to renal disease in otherwise healthy individuals.
-
If you are considering buying a supplement, think of it in that sense. To SUPPLEMENT an already good quality diet, not to substitute whole foods.
-
#protein #highprotein #proteinsupplements #highproteindiet @theproteinworks @optimumnutrition #exercise #gym #fitness #wheyprotein #soyprotein #proteinrequirements #vegan #vegetarian #howmuchprotein #foodfirstsupplementssecond #dietitian #sportsnutrition

Protein Supplements: Do you need them?
-
No..... But in some cases they can be useful and I would recommend them...
-
1. If your protein requirements are high and you can’t meet it through diet alone.
2.You travel a lot with work and need something convenient.
3. You skip meals and want to break the habit.
4. You are vegan/vegetarian.
5. You have a sweet tooth but still want to stay on track.
6. You train early and don’t want solid foods.
-
The ISSN (2017) @the_issn recommend that the majority of exercising individuals should consume 1.4-2g of protein per kg of body weight per day to optimise exercise induced adaptions.
-
If you are struggling to hit your protein target supplements can be useful.
-
There is no evidence linking a high protein diet to renal disease in otherwise healthy individuals.
-
If you are considering buying a supplement, think of it in that sense. To SUPPLEMENT an already good quality diet, not to substitute whole foods.
-
#protein #highprotein #proteinsupplements #highproteindiet @theproteinworks @optimumnutrition #exercise #gym #fitness #wheyprotein #soyprotein #proteinrequirements #vegan #vegetarian #howmuchprotein #foodfirstsupplementssecond #dietitian #sportsnutrition

What is "anabolic window" and do you need to eat proteins after your workout?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you already heard something like this: "You have a 15–30 minute window to refeed your muscles", please write "YES" in comments below.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You put a lot of effort into your workouts, and chances are you've given more thought to your pre-workout meal than your post-workout meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
And you'd been told that what you eat is essential. However, when you eat it can be just as critical.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The moment you stop your workout the clock starts ticking. Will you make it? Or maybe will you miss out on some of the benefits of your exercise by leaving your tired muscles without fuel until you get home for a meal?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here it goes the metabolic window (also called the anabolic window or protein window) magical 30-minute (give or take, dependent on the individual) period after exercise during which nutrition can shift the body from a catabolic state to an anabolic one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Miss the window and you've missed a chance to get fitter and stronger muscles. So yes, some fitness researchers have even argued that the timing of nutritional consumption may be more important than the total daily intake of nutrients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2017 Medicine & Science in Sport & Exercise study found that when men drank 22 grams of protein after their workouts, they didn't build more muscle than those who didn't. For the record: All of the study's subjects were already eating roughly 1.3 grams of protein per kilogram of their body mass per day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do not overthink! As long as you hit daily protein intake and you working out hard, you can build muscle!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dailyprotein #dailyproteinintake #dailyproteintarget #proteindaily #dailyproteindose #postworkoutmeal #postworkoutprotein #postworkoutfood #postworkoutsfoods #howmuchprotein #postworkouttip #proteins #bodybuldingprotein #proteinafterworkout #aftergymprotein #anabolicwindow

What is "anabolic window" and do you need to eat proteins after your workout?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you already heard something like this: "You have a 15–30 minute window to refeed your muscles", please write "YES" in comments below.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You put a lot of effort into your workouts, and chances are you've given more thought to your pre-workout meal than your post-workout meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
And you'd been told that what you eat is essential. However, when you eat it can be just as critical.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The moment you stop your workout the clock starts ticking. Will you make it? Or maybe will you miss out on some of the benefits of your exercise by leaving your tired muscles without fuel until you get home for a meal?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here it goes the metabolic window (also called the anabolic window or protein window) magical 30-minute (give or take, dependent on the individual) period after exercise during which nutrition can shift the body from a catabolic state to an anabolic one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Miss the window and you've missed a chance to get fitter and stronger muscles. So yes, some fitness researchers have even argued that the timing of nutritional consumption may be more important than the total daily intake of nutrients. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2017 Medicine & Science in Sport & Exercise study found that when men drank 22 grams of protein after their workouts, they didn't build more muscle than those who didn't. For the record: All of the study's subjects were already eating roughly 1.3 grams of protein per kilogram of their body mass per day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do not overthink! As long as you hit daily protein intake and you working out hard, you can build muscle!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#dailyprotein #dailyproteinintake #dailyproteintarget #proteindaily #dailyproteindose #postworkoutmeal #postworkoutprotein #postworkoutfood #postworkoutsfoods #howmuchprotein #postworkouttip #proteins #bodybuldingprotein #proteinafterworkout #aftergymprotein #anabolicwindow

How much protein should you eat?⠀⠀
⠀⠀
You’ve probably heard a lot of conflicting advice on protein intake. ⠀⠀
⠀⠀
Some people, bodybuilders in particular, recommend sky-high amounts, upward of 2 grams per pound of body weight per day. ⠀⠀
⠀⠀
Others advocate a much lower intake, claiming that anything above 0.8 grams per pound of body weight per day is unnecessary.⠀⠀
⠀⠀
Well, a significant amount of research has been done on the protein needs of people who are physically active, and a fantastic summary of the literature was coauthored by my friend Dr. Eric Helms (@helms3dmj ). Here’s an excerpt from the paper:⠀⠀
⠀⠀
"The collective agreement among reviewers is that a protein intake of 1.2-2.2 g/kg is sufficient to allow adaptation to training for athletes whom are at or above their energy needs."⠀⠀
⠀⠀
In other words, when you’re maintaining or lean bulking, a protein intake of 1.2 to 2.2 grams per kilogram of body weight per day—0.55 to 1 gram of protein per pound of body weight per day—is adequate. ⠀⠀
⠀⠀
I prefer the upper end of this range because the downsides of not eating enough protein (less muscle growth, satiety, and bone density, to name a few) are far greater than the downsides of eating a little more protein than you might need.⠀⠀
⠀⠀
And what about protein intake when you’re cutting? Also from that paper:⠀⠀
⠀⠀
"In a review by Phillips and Van Loon, it is suggested that a protein intake of 1.8-2.7 g/kg for athletes training in hypocaloric conditions may be optimal."⠀⠀
⠀⠀
That is, when athletes are restricting their calories for fat loss, they should eat more protein than when they’re not in a calorie deficit—in the range of 1.8 to 2.7 grams of protein per kilogram of body weight per day, or 0.8 to 1.2 grams of protein per pound of body weight per day.⠀⠀
⠀⠀
My recommendation when cutting is to eat around 1 gram of protein per pound of body weight per day.⠀⠀
⠀⠀
And if you’re very overweight (25+% body fat for men and 35+% for women), you can simply set your protein intake at 40% of your total daily calories.⠀⠀
⠀⠀
Hope this helps!⠀⠀
⠀⠀
-⠀⠀
⠀⠀
Tag a friend below that would find this information helpful!⠀⠀
⠀⠀
What are thoughts on protein intake?

How much protein should you eat?⠀⠀
⠀⠀
You’ve probably heard a lot of conflicting advice on protein intake. ⠀⠀
⠀⠀
Some people, bodybuilders in particular, recommend sky-high amounts, upward of 2 grams per pound of body weight per day. ⠀⠀
⠀⠀
Others advocate a much lower intake, claiming that anything above 0.8 grams per pound of body weight per day is unnecessary.⠀⠀
⠀⠀
Well, a significant amount of research has been done on the protein needs of people who are physically active, and a fantastic summary of the literature was coauthored by my friend Dr. Eric Helms (@helms3dmj ). Here’s an excerpt from the paper:⠀⠀
⠀⠀
"The collective agreement among reviewers is that a protein intake of 1.2-2.2 g/kg is sufficient to allow adaptation to training for athletes whom are at or above their energy needs."⠀⠀
⠀⠀
In other words, when you’re maintaining or lean bulking, a protein intake of 1.2 to 2.2 grams per kilogram of body weight per day—0.55 to 1 gram of protein per pound of body weight per day—is adequate. ⠀⠀
⠀⠀
I prefer the upper end of this range because the downsides of not eating enough protein (less muscle growth, satiety, and bone density, to name a few) are far greater than the downsides of eating a little more protein than you might need.⠀⠀
⠀⠀
And what about protein intake when you’re cutting? Also from that paper:⠀⠀
⠀⠀
"In a review by Phillips and Van Loon, it is suggested that a protein intake of 1.8-2.7 g/kg for athletes training in hypocaloric conditions may be optimal."⠀⠀
⠀⠀
That is, when athletes are restricting their calories for fat loss, they should eat more protein than when they’re not in a calorie deficit—in the range of 1.8 to 2.7 grams of protein per kilogram of body weight per day, or 0.8 to 1.2 grams of protein per pound of body weight per day.⠀⠀
⠀⠀
My recommendation when cutting is to eat around 1 gram of protein per pound of body weight per day.⠀⠀
⠀⠀
And if you’re very overweight (25+% body fat for men and 35+% for women), you can simply set your protein intake at 40% of your total daily calories.⠀⠀
⠀⠀
Hope this helps!⠀⠀
⠀⠀
-⠀⠀
⠀⠀
Tag a friend below that would find this information helpful!⠀⠀
⠀⠀
What are thoughts on protein intake?

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. 🌊

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

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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

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.

💪 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!
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Anyway.
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By the end of this hopefully you’ll have an insight into this protein recommendation.
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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.
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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!

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.
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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!
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.
.
.
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#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