#howmuchprotein

Tag posts on Instagram

446 posts

Top Posts

————————————————————————
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

————————————————————————
🌱
If you’ve ever looked at charts that display vegan protein, you’ve probably noticed that nuts and seeds with their hight protein content come with TONS of calories due to their high fat content. The more calories a plant has the more protein it offers!
🌱
But lets have a look at products that are low in calories per 1 g of protein. Do not be too surprised seeing seitan with only 7cal/1g Protein and kale with 12cal/1g Protein. How can that be? Well because you need to eat way more kale to get to the same weight as seitan!
🌱
————————————————————————
#calperprotein #veganprotein #vegannutrition #fueledbyplants #plantprotein #howmuchprotein #eatmoreplants #veganfacts #proteinchart #veganproteinchart

————————————————————————
🌱
If you’ve ever looked at charts that display vegan protein, you’ve probably noticed that nuts and seeds with their hight protein content come with TONS of calories due to their high fat content. The more calories a plant has the more protein it offers!
🌱
But lets have a look at products that are low in calories per 1 g of protein. Do not be too surprised seeing seitan with only 7cal/1g Protein and kale with 12cal/1g Protein. How can that be? Well because you need to eat way more kale to get to the same weight as seitan!
🌱
————————————————————————
#calperprotein #veganprotein #vegannutrition #fueledbyplants #plantprotein #howmuchprotein #eatmoreplants #veganfacts #proteinchart #veganproteinchart

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

Protein is incredibly important for good health. The amount of Protein you need depends on your weight, goals, lifestyle.  Your protein intake should be based on body weight and not on caloric intake.

The DRI (Dietary Reference Intake) is 0.8-1 grams of protein per kilogram of body weight, or 0.56 grams per pound. This amounts to: 70-75 grams per day for the normal adults.

#proteinintake #howmuchprotein #proteins💪 #supplementshop #rippedfreakprotein #rawprotein #beyondrawsupplements #naturalsource #absoluteboyfriend #karnataka #shadowwhey #proteinpancakes

Protein is incredibly important for good health. The amount of Protein you need depends on your weight, goals, lifestyle. Your protein intake should be based on body weight and not on caloric intake.

The DRI (Dietary Reference Intake) is 0.8-1 grams of protein per kilogram of body weight, or 0.56 grams per pound. This amounts to: 70-75 grams per day for the normal adults.

#proteinintake #howmuchprotein #proteins 💪 #supplementshop #rippedfreakprotein #rawprotein #beyondrawsupplements #naturalsource #absoluteboyfriend #karnataka #shadowwhey #proteinpancakes

💪 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 ⬇️

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 are 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 are 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

The dietary protein requirement for various populations is a very contentious issue, and is still being debated extensively by researchers. 
Historically, the main method used to establish dietary protein requirements is body nitrogen balance. However, a novel method has been developed in recent years, called the indicator amino acid oxidation (IAAO) method, and studies are now being published using this technique. Proponents of the IAAO method have criticised the nitrogen balance method as inadequate, but equally, there are also researchers who disagree with the use of the IAAO method.

This study used the IAAO method to identify the dietary protein requirements of untrained young males (stay tuned for later this week for a similar study in bodybuilders). -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #research #hypertrophy #muscle #gains #fit #science #infographic #infographics #gymlife #protein #supplements #howmuchprotein #iaao #bodybuilder #bodybuilding

Thanks to @hughesdc_muscle for his help with this infographic

The dietary protein requirement for various populations is a very contentious issue, and is still being debated extensively by researchers.
Historically, the main method used to establish dietary protein requirements is body nitrogen balance. However, a novel method has been developed in recent years, called the indicator amino acid oxidation (IAAO) method, and studies are now being published using this technique. Proponents of the IAAO method have criticised the nitrogen balance method as inadequate, but equally, there are also researchers who disagree with the use of the IAAO method.

This study used the IAAO method to identify the dietary protein requirements of untrained young males (stay tuned for later this week for a similar study in bodybuilders). -------------------- #sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #research #hypertrophy #muscle #gains #fit #science #infographic #infographics #gymlife #protein #supplements #howmuchprotein #iaao #bodybuilder #bodybuilding

Thanks to @hughesdc_muscle for his help with this infographic

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 ❤
.
Let's make your transition or journey in veganism easy and smooth 🌿
.
.
.
.
.
.
#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 ❤
.
Let's make your transition or journey in veganism easy and smooth 🌿
.
.
.
.
.
.
#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

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

Most Recent

🍖Planning Your Protein 🥩⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We all know by know how truly protein is for our bodies. Especially you fitness cutie patooties! 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
So what’s the best way to get our protein in? How much do I need?🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍳A good guideline is to start with .8-1g of protein per 1lb of body weight. Super simple to formulate and don’t need to overcomplicate it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽It does NOT matter how many meals you eat per day. But you do need to get a gauge of how much protein you’ll need per meal if that’s the case!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
☝🏻In this example, I provided a 180lb sexy beast that is shooting for 1g of protein per 1lb of body weight! Just have to plan ahead and make sure you’re getting an adequate amount of protein whether you’re cutting or bulking!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Photo credit and great content by @nickkrantzfit⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#protein #howmuchprotein #proteinmeals #moreprotein #healthyfoods #mealplanning #nutrition #gaytrainer #trainwithme #fitnessmontreal #r4cpt #readysetgo #personaltrainer #stayingfitandhealthy #personaltraining #lifegoals #workoutday #workout #gym #exercise  #readyforchange #r4cpersonaltraining #fitgoals #healthymindset #food #eatprotein #meat #fittip #healthytip #proteintip

🍖Planning Your Protein 🥩⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We all know by know how truly protein is for our bodies. Especially you fitness cutie patooties! 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
So what’s the best way to get our protein in? How much do I need?🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍳A good guideline is to start with .8-1g of protein per 1lb of body weight. Super simple to formulate and don’t need to overcomplicate it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍽It does NOT matter how many meals you eat per day. But you do need to get a gauge of how much protein you’ll need per meal if that’s the case!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
☝🏻In this example, I provided a 180lb sexy beast that is shooting for 1g of protein per 1lb of body weight! Just have to plan ahead and make sure you’re getting an adequate amount of protein whether you’re cutting or bulking!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Photo credit and great content by @nickkrantzfit ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#protein #howmuchprotein #proteinmeals #moreprotein #healthyfoods #mealplanning #nutrition #gaytrainer #trainwithme #fitnessmontreal #r4cpt #readysetgo #personaltrainer #stayingfitandhealthy #personaltraining #lifegoals #workoutday #workout #gym #exercise #readyforchange #r4cpersonaltraining #fitgoals #healthymindset #food #eatprotein #meat #fittip #healthytip #proteintip

The recommended protein intake to maximize muscle growth is a minimum of 1.6g/kg, which is 0.73g/lb. I usually tell people that if they’re getting in 0.8g/lb, you’re good to go (this is how much I typically consume when gaining). But if you want to be safe, or just like eating protein, upwards to 1g/lb is definitely more than enough. Then for dieting, a little more than 1g/lb can be useful to aid in satiety; somewhere around 1g-1.3g/lb.
_
But does this hold true for women? Well a recent study found that 1.5g/kg is plenty, which is basically the same, or a touch lower. Why? Probably because men typically have more muscle mass and are leaner. 
_
Overall, protein requirements are the same and nothing worth crunching numbers about. Both sexes should consume 0.8g/lb minimum in my opinion, just to be safe. If you’re dieting, I’d personally bump the minimum to 1g/lb. 
_
Tag all the lifters you know! #strengthguide
_
https://www.ncbi.nlm.nih.gov/pubmed/28698222
https://www.ncbi.nlm.nih.gov/pubmed/30395050

The recommended protein intake to maximize muscle growth is a minimum of 1.6g/kg, which is 0.73g/lb. I usually tell people that if they’re getting in 0.8g/lb, you’re good to go (this is how much I typically consume when gaining). But if you want to be safe, or just like eating protein, upwards to 1g/lb is definitely more than enough. Then for dieting, a little more than 1g/lb can be useful to aid in satiety; somewhere around 1g-1.3g/lb.
_
But does this hold true for women? Well a recent study found that 1.5g/kg is plenty, which is basically the same, or a touch lower. Why? Probably because men typically have more muscle mass and are leaner.
_
Overall, protein requirements are the same and nothing worth crunching numbers about. Both sexes should consume 0.8g/lb minimum in my opinion, just to be safe. If you’re dieting, I’d personally bump the minimum to 1g/lb.
_
Tag all the lifters you know! #strengthguide
_
https://www.ncbi.nlm.nih.gov/pubmed/28698222
https://www.ncbi.nlm.nih.gov/pubmed/30395050

⁣
Fool you once…. 😏
⁣
I can guarantee that just by upping your protein, you will not look like the hulk.⁣
⁣
Why is protein important?⁣
1. Protein is needed to build and repair muscle – this process is known as Muscle Protein Synthesis. It’s a constant process, so protein intake should be kept steady day-to-day. Every time you exercise you make micro-tears in your muscle fibres - protein will help repair this. ⁣
2. Protein is needed for various cellular actions, including building white cells used within your immune system.⁣
3. Protein is the most satiating of the macronutrients, meaning it keeps you fuller for longer. It has also been proven to reduce cravings.⁣
4. Foods that contain protein also tend to come with lots of important micronutrients, like iron⁣. ⁣
How much protein should you eat per day? That’s going to vary depending on a number of factors, but somewhere between 1.2g - 2g per kg of body weight. The government recommendation is much lower than this. Let’s ignore that - especially if you exercise regularly. ⁣
Aim for 20g-30g of protein per meal, and jump on some high protein snacks throughout the day.


Fool you once…. 😏

I can guarantee that just by upping your protein, you will not look like the hulk.⁣

Why is protein important?⁣
1. Protein is needed to build and repair muscle – this process is known as Muscle Protein Synthesis. It’s a constant process, so protein intake should be kept steady day-to-day. Every time you exercise you make micro-tears in your muscle fibres - protein will help repair this. ⁣
2. Protein is needed for various cellular actions, including building white cells used within your immune system.⁣
3. Protein is the most satiating of the macronutrients, meaning it keeps you fuller for longer. It has also been proven to reduce cravings.⁣
4. Foods that contain protein also tend to come with lots of important micronutrients, like iron⁣. ⁣
How much protein should you eat per day? That’s going to vary depending on a number of factors, but somewhere between 1.2g - 2g per kg of body weight. The government recommendation is much lower than this. Let’s ignore that - especially if you exercise regularly. ⁣
Aim for 20g-30g of protein per meal, and jump on some high protein snacks throughout the day.

Now we understand what Macros are we can adjust them using different tools available to us. First of all, use the calorie calculator at https://www.natalieguyan.com/calorie-calculator

Now we understand what Macros are we can adjust them using different tools available to us. First of all, use the calorie calculator at https://www.natalieguyan.com/calorie-calculator

How much protein should you be eating a day?
Use this simple formula to find out.

Too much protein can be hard on your kidneys and can lead to kidney damage. Remember more is not always better + everything in moderation ☺️ .
.
.
.
.
.
.
@mindbodygreen #nutrition #nutritionist #protein #gains #protein #howmuchprotein #exercise #fitness #wellness #eatclean #dietandexercise #training #girlswholift #dallasfitness #dallaswellness #dallasfitwomen #dallastexas #atxfitness #atxfit #houstonfitness

How much protein should you be eating a day?
Use this simple formula to find out.

Too much protein can be hard on your kidneys and can lead to kidney damage. Remember more is not always better + everything in moderation ☺️ .
.
.
.
.
.
.
@mindbodygreen #nutrition #nutritionist #protein #gains #protein #howmuchprotein #exercise #fitness #wellness #eatclean #dietandexercise #training #girlswholift #dallasfitness #dallaswellness #dallasfitwomen #dallastexas #atxfitness #atxfit #houstonfitness

We all need protein to build and repair our cells and tissue. Athletes are hard on their bodies, causing more damage to those cells/tissue. So it makes sense that they are recommended to intake more than a sedentary individual **Ok so, how much? 
Endurance Athletes (Track/Soccer): 1.0. - 1.6g per kilogram of body weight per day. 
Strength Athletes (Football/Field): 1.4 - 1.7g per kilogram of body weight per day.
Combination Athletes (Basketball/Baseball/ Volleyball): 1.4 - 1.7g per kilogram of body weight per day
~~Take .454 x your body weight in pounds to find your KG weight. Apply to the ranges above for your category of sport ** As always in the fitness & nutrition world there are studies that show different ranges of recommendations. That being said...Is it ok to eat 2.0g of protein per KG body weight a day? Some days yes! Just consider that too much of a good thing CAN overtime be a bad thing. Increasing your protein intake on “hard training days” is a sensible way to use this macronutrient to your advantage. .
.
.
.
.
#feedthewolves #proteinintake #buildmuscle #howmuchprotein #tissuerepair #feedingathletes #protein

We all need protein to build and repair our cells and tissue. Athletes are hard on their bodies, causing more damage to those cells/tissue. So it makes sense that they are recommended to intake more than a sedentary individual **Ok so, how much?
Endurance Athletes (Track/Soccer): 1.0. - 1.6g per kilogram of body weight per day.
Strength Athletes (Football/Field): 1.4 - 1.7g per kilogram of body weight per day.
Combination Athletes (Basketball/Baseball/ Volleyball): 1.4 - 1.7g per kilogram of body weight per day
~~Take .454 x your body weight in pounds to find your KG weight. Apply to the ranges above for your category of sport ** As always in the fitness & nutrition world there are studies that show different ranges of recommendations. That being said...Is it ok to eat 2.0g of protein per KG body weight a day? Some days yes! Just consider that too much of a good thing CAN overtime be a bad thing. Increasing your protein intake on “hard training days” is a sensible way to use this macronutrient to your advantage. .
.
.
.
.
#feedthewolves #proteinintake #buildmuscle #howmuchprotein #tissuerepair #feedingathletes #protein

Happy Sunday! 😍 Do you know how much protein you need and what is difference between surviving and getting real results? .
Most of my Online Coaching clients are struggling to eat enough protein. Many people think that are eating enough proteins but it depends what your goal is. Short answer for how much protein you should eat: 
It depends and it is individual. 
Let´s go bit closer how you can look how much proteins you might need. 
European Food Safety Authority (EFSA) is currently recommending 0,83g/ Kg. It means more weight you have, the more protein you need. For example person with 70 kg would need 70 x 0,8g (=56g) protein per day. It is around 10 % of your energy need per day.

These required values, however, have been developed as a way to count minimum amount of nutrient you need to NOT get sick or die. 
If your goal is to survive and not get sick, 0,83g/kg is fine. However if you are interested to lose weight without losing muscles or build muscles I recommend to eat from 1,5g up to 2,5g per kilo bodyweight. 
Try tracking your proteins and calories especially if you have never done it, you will surprise what you are eating.

If you need any help, let me know!  #protein #eiweiss #eiweiß #highprotein #sciencebased #goodfoodrealresults #howmuchprotein #weightlosshelp #healthyeats #highproteindiet #proteinforwomen #proteines

Happy Sunday! 😍 Do you know how much protein you need and what is difference between surviving and getting real results? .
Most of my Online Coaching clients are struggling to eat enough protein. Many people think that are eating enough proteins but it depends what your goal is. Short answer for how much protein you should eat:
It depends and it is individual.
Let´s go bit closer how you can look how much proteins you might need.
European Food Safety Authority (EFSA) is currently recommending 0,83g/ Kg. It means more weight you have, the more protein you need. For example person with 70 kg would need 70 x 0,8g (=56g) protein per day. It is around 10 % of your energy need per day.

These required values, however, have been developed as a way to count minimum amount of nutrient you need to NOT get sick or die.
If your goal is to survive and not get sick, 0,83g/kg is fine. However if you are interested to lose weight without losing muscles or build muscles I recommend to eat from 1,5g up to 2,5g per kilo bodyweight.
Try tracking your proteins and calories especially if you have never done it, you will surprise what you are eating.

If you need any help, let me know! #protein #eiweiss #eiweiß #highprotein #sciencebased #goodfoodrealresults #howmuchprotein #weightlosshelp #healthyeats #highproteindiet #proteinforwomen #proteines

How much Protein should you eat per day?

Well I have listed 4 type of groups :
1.) Office Job with no activity
2.) Gaining / Muscle gain
3.) Weight Maintenence
4.) Fat loss / Calorie deficit

1.) Office job : A normal person who does not have any activity level do not need high amount of protein and the main source of calories should come from carbs. 1g protein per kg bodyweight will be more than enough to sustain the muscle mass. If a person is too obese then subtract the Body fat percentage with your weight and you will get your lean body mass.

2.) Gaining / Muscle Gain : If a person wants to gain muscle, the primary goal should be to keep the ratio of carbs and protein 2:1 or slightly above. The macros above shows the percentage of carbs, protein and fats. Beginners should always go with the lower number first which is 1.8/kg protein and gradually increase the protein intake as suggested.

3.) Maintenance - Our goal is to maintain the current weight and gain strength. The macros are listed above and can vary person to person.

4.) Fat loss / Calorie Deficit : If you want to loose fat their is no need to cut down the carbs straight away, you should gradually decrease the amount of carbs you take and increase protein intake. Begginers with high amount of body fat should calculate their Lean body mass first and add 10 to it and then proceed with the calculations. Body fat percentage of 15-20% can proceed with 2.2g/kg depending upon the level of person, advance athletes can go with high number as well.

DM for Nutrition related queries :
@arshaesthetics

#protein #howmuchprotein #proteinperkg #weightloss #fatloss #health #healthylifestyle #workout #fitness #fit #summerbodygoals #fatlossprogram #nutritiontips #fitnessjourney #losefat #fitnessmotivation#gymlife #shred #summerbody #protein #macros #calories #nutrition #nutritionplan #motivation

How much Protein should you eat per day?

Well I have listed 4 type of groups :
1.) Office Job with no activity
2.) Gaining / Muscle gain
3.) Weight Maintenence
4.) Fat loss / Calorie deficit

1.) Office job : A normal person who does not have any activity level do not need high amount of protein and the main source of calories should come from carbs. 1g protein per kg bodyweight will be more than enough to sustain the muscle mass. If a person is too obese then subtract the Body fat percentage with your weight and you will get your lean body mass.

2.) Gaining / Muscle Gain : If a person wants to gain muscle, the primary goal should be to keep the ratio of carbs and protein 2:1 or slightly above. The macros above shows the percentage of carbs, protein and fats. Beginners should always go with the lower number first which is 1.8/kg protein and gradually increase the protein intake as suggested.

3.) Maintenance - Our goal is to maintain the current weight and gain strength. The macros are listed above and can vary person to person.

4.) Fat loss / Calorie Deficit : If you want to loose fat their is no need to cut down the carbs straight away, you should gradually decrease the amount of carbs you take and increase protein intake. Begginers with high amount of body fat should calculate their Lean body mass first and add 10 to it and then proceed with the calculations. Body fat percentage of 15-20% can proceed with 2.2g/kg depending upon the level of person, advance athletes can go with high number as well.

DM for Nutrition related queries :
@arshaesthetics

#protein #howmuchprotein #proteinperkg #weightloss #fatloss #health #healthylifestyle #workout #fitness #fit #summerbodygoals #fatlossprogram #nutritiontips #fitnessjourney #losefat #fitnessmotivation #gymlife #shred #summerbody #protein #macros #calories #nutrition #nutritionplan #motivation

HOW MUCH PROTEIN DO WE NEED?

Everyone’s protein metabolism is different, therefore how much you personally need depends on a number of factors:
•How much muscle you have: more muscle👉more protein required to maintain your musculature.
•How active you are: more movement👉more protein.
•How old you are: the older you are👉more protein required to maintain muscle.

Ensuring you get sufficient protein for you is what matters most. A carton of CocoPro will give you a 10g hit wherever you are, on the go💥🏃🏽‍♀️ Grab yours from one of 100+ @whsmithofficial stores nationwide!

#cocopro #protein #howmuchprotein #whsmith

HOW MUCH PROTEIN DO WE NEED?

Everyone’s protein metabolism is different, therefore how much you personally need depends on a number of factors:
•How much muscle you have: more muscle👉more protein required to maintain your musculature.
•How active you are: more movement👉more protein.
•How old you are: the older you are👉more protein required to maintain muscle.

Ensuring you get sufficient protein for you is what matters most. A carton of CocoPro will give you a 10g hit wherever you are, on the go💥🏃🏽‍♀️ Grab yours from one of 100+ @whsmithofficial stores nationwide!

#cocopro #protein #howmuchprotein #whsmith

✨Labour Day Long Weekend BBQ CHICKEN with QUINOA SALAD ✨
⠀
This bad boy is a GREAT, whole grain, side dish that combines carbs and a TONNE of veg you can make ahead and keep in the fridge. ⠀
Just add a protein and KABLAM!💥Instant healthy, tasty meal coming atcha. ⠀
Instead of chicken you could load it with chickpeas or shelled edamame (which I did the next day, not shown, because I shoved it in my face while feeding the baby and didn’t have time to photograph it #momlife) 💁🏼‍♀️
⠀
Side note- this is an EXCELLENT way to get veggies in Baby J, since I diced up the veg small enough to that it was safe for him 👶🏼.
⠀
“But Jess”...I hear you saying...”I though quinoa has lots of protein on its own, why would we need to add more protein to balance this meal” 🤔
⠀
Excellent question fellow food nerds! 🤓 ⠀
And the answer is: although Quinoa is a “complete protein” meaning it contains all nine essential amino acids, it’s TOTAL protein amount is not thaaat huge.
⠀
Quinoa: 9g protein per 250mL/1 cup, cooked, per Nutrients Canada. ⠀
To compare, a cup of cooked brown rice is about 5 grams. So yes, quinoa has more, but if we’re looking to get 20-30g protein in at a meal, quinoa needs a little help.
⠀
STILL it’s an excellent way to get in whole grains in our diet, and a sweet little vehicle for all these great vegetables to be delivered in 🚙🥒
⠀
Recipe:
✨ boil quinoa per package instructions (SALT YOUR WATER, or use a stock to boost flavour)
✨ add finely diced red/yellow bell pepp, cucumber
✨ chopped herbs (here I used about 7 large basil leaves)
✨ add diced, dried blueberries (these are from @costco_canada but you can use currants or raisins. Just dice everything small enough to be safe if you’re feeding this to a babe).
✨ add juice from a half a lemon
✨ a few glugs of olive oil (getting reeeaaal technical here 🤣)
✨ salt/pepper to taste
⠀
Either add beans, chickpeas or serve along side grilled protein, as you desire. ⠀
✨✨✨✨✨✨✨Bonus for those with IBS- Quinoa is low #FODMAP. Hey heeyyy 💃🏻 ⠀
So, now, whatcha up to this long weekend?!
⠀
As always, thanks for the love!
⠀
✨💚✨
⠀-JESS ⠀ ⠀

✨Labour Day Long Weekend BBQ CHICKEN with QUINOA SALAD ✨

This bad boy is a GREAT, whole grain, side dish that combines carbs and a TONNE of veg you can make ahead and keep in the fridge. ⠀
Just add a protein and KABLAM!💥Instant healthy, tasty meal coming atcha. ⠀
Instead of chicken you could load it with chickpeas or shelled edamame (which I did the next day, not shown, because I shoved it in my face while feeding the baby and didn’t have time to photograph it #momlife ) 💁🏼‍♀️

Side note- this is an EXCELLENT way to get veggies in Baby J, since I diced up the veg small enough to that it was safe for him 👶🏼.

“But Jess”...I hear you saying...”I though quinoa has lots of protein on its own, why would we need to add more protein to balance this meal” 🤔

Excellent question fellow food nerds! 🤓 ⠀
And the answer is: although Quinoa is a “complete protein” meaning it contains all nine essential amino acids, it’s TOTAL protein amount is not thaaat huge.

Quinoa: 9g protein per 250mL/1 cup, cooked, per Nutrients Canada. ⠀
To compare, a cup of cooked brown rice is about 5 grams. So yes, quinoa has more, but if we’re looking to get 20-30g protein in at a meal, quinoa needs a little help.

STILL it’s an excellent way to get in whole grains in our diet, and a sweet little vehicle for all these great vegetables to be delivered in 🚙🥒

Recipe:
✨ boil quinoa per package instructions (SALT YOUR WATER, or use a stock to boost flavour)
✨ add finely diced red/yellow bell pepp, cucumber
✨ chopped herbs (here I used about 7 large basil leaves)
✨ add diced, dried blueberries (these are from @costco_canada but you can use currants or raisins. Just dice everything small enough to be safe if you’re feeding this to a babe).
✨ add juice from a half a lemon
✨ a few glugs of olive oil (getting reeeaaal technical here 🤣)
✨ salt/pepper to taste

Either add beans, chickpeas or serve along side grilled protein, as you desire. ⠀
✨✨✨✨✨✨✨Bonus for those with IBS- Quinoa is low #FODMAP . Hey heeyyy 💃🏻 ⠀
So, now, whatcha up to this long weekend?!

As always, thanks for the love!

✨💚✨
⠀-JESS ⠀ ⠀

HOW MUCH PROTEIN SHOULD I BE TAKING EACH DAY?
-
We hear this question come up time and time again... and it's one that doesn't have the same answer for everyone. 
The important thing to remember is that the amount of protein you NEED, isn't necessarily the same as the amount of protein that is OPTIMAL.

For example, the general recommendation for protein intake is '0.8 grams per kilogram of bodyweight'. e.g. If you are an 80kg male, you would need around 64g of protein a day. Similarly, a 60kg female would need to consume around 48g of protein.

However, if you are active or train regularly 🏋️💪🏃, your protein needs can increase to 1.6-2.4g of protein per kilogram of bodyweight per day. This means that our 60kg woman might need anywhere from 96g to 144g of protein per day. And our 80g male might need between 128g to 192g of protein per day.

Big difference huh?

Click the link in our bio for a blog on the facts (with reference) and get some tips on how to keep your daily protein levels topped up (we'll give you a teaser... protein supplementing is one of them 😉)
-
#blog #protein #howmuchprotein #dailyproteinintake #proteinshake #proteinmeal #proteinfood #supplements

HOW MUCH PROTEIN SHOULD I BE TAKING EACH DAY?
-
We hear this question come up time and time again... and it's one that doesn't have the same answer for everyone.
The important thing to remember is that the amount of protein you NEED, isn't necessarily the same as the amount of protein that is OPTIMAL.

For example, the general recommendation for protein intake is '0.8 grams per kilogram of bodyweight'. e.g. If you are an 80kg male, you would need around 64g of protein a day. Similarly, a 60kg female would need to consume around 48g of protein.

However, if you are active or train regularly 🏋️💪🏃, your protein needs can increase to 1.6-2.4g of protein per kilogram of bodyweight per day. This means that our 60kg woman might need anywhere from 96g to 144g of protein per day. And our 80g male might need between 128g to 192g of protein per day.

Big difference huh?

Click the link in our bio for a blog on the facts (with reference) and get some tips on how to keep your daily protein levels topped up (we'll give you a teaser... protein supplementing is one of them 😉)
-
#blog #protein #howmuchprotein #dailyproteinintake #proteinshake #proteinmeal #proteinfood #supplements

Do you know how much protein you should be consuming? Whether you’re wanting to lose weight, gain weight, or maintain your weight the easiest way is to just eat your goal weight in protein (we can do all the fancy calculations but let’s just keep it simple). .
.
The reason you need high amounts of protein is to maintain your muscle and try to grow it. If you’re not feeding it enough then you’re losing it. No in between. .
.
Even if you are just wanting to lose weight, you don’t realize it, but you actually need to gain muscle which will change your body composition more effectively. You can lose fat easier! And your body will reflect more of what you’re envisioning. .
.
For example when I was working on getting back in shape after having a baby (we’ve seen my before pic 😳), my body didn’t truly start to look like what I wanted it to until I gained my muscle back (that takes much longer than just losing some body fat). .
.
So what that took was lifting weights properly and eating A LOT of protein! My goal weight in protein! I currently eat my body weight in protein bc I’m where I want to be. I use 1st Phorm’s Level-1 every day (it’s a meal replacement thicker protein) and I also use Phormula-1 + Ignition for my post workout protein. These two protein shakes help me to hit my protein number every day! I mostly eat real food except for post workout and then I slide in that extra protein in my hot tea in the mornings! 😋 (you can also use it to cook with!) .
.
I have a free group I coach that teaches you all about eating protein and idea, recipes, how tos, and many workouts to go with it! Let me know if you want more info! .
.
.
.
.
.
.
#iam1stphorm #1stphorm #1stphormlegionnaire #1stphorm4life #1stphormprotein #legionofboom #duespaid #protein #proteinshake #proteinpowder #howmuchprotein #eatmoreprotein #macros #countingmacros #strengthandconditioningcoach #accountabilitycoach #onlinecoach #weightlosscoach #weightlosshelp #fitnesslife #fitnessfun #fitnesstrainer #instafit

Do you know how much protein you should be consuming? Whether you’re wanting to lose weight, gain weight, or maintain your weight the easiest way is to just eat your goal weight in protein (we can do all the fancy calculations but let’s just keep it simple). .
.
The reason you need high amounts of protein is to maintain your muscle and try to grow it. If you’re not feeding it enough then you’re losing it. No in between. .
.
Even if you are just wanting to lose weight, you don’t realize it, but you actually need to gain muscle which will change your body composition more effectively. You can lose fat easier! And your body will reflect more of what you’re envisioning. .
.
For example when I was working on getting back in shape after having a baby (we’ve seen my before pic 😳), my body didn’t truly start to look like what I wanted it to until I gained my muscle back (that takes much longer than just losing some body fat). .
.
So what that took was lifting weights properly and eating A LOT of protein! My goal weight in protein! I currently eat my body weight in protein bc I’m where I want to be. I use 1st Phorm’s Level-1 every day (it’s a meal replacement thicker protein) and I also use Phormula-1 + Ignition for my post workout protein. These two protein shakes help me to hit my protein number every day! I mostly eat real food except for post workout and then I slide in that extra protein in my hot tea in the mornings! 😋 (you can also use it to cook with!) .
.
I have a free group I coach that teaches you all about eating protein and idea, recipes, how tos, and many workouts to go with it! Let me know if you want more info! .
.
.
.
.
.
.
#iam1stphorm #1stphorm #1stphormlegionnaire #1stphorm4life #1stphormprotein #legionofboom #duespaid #protein #proteinshake #proteinpowder #howmuchprotein #eatmoreprotein #macros #countingmacros #strengthandconditioningcoach #accountabilitycoach #onlinecoach #weightlosscoach #weightlosshelp #fitnesslife #fitnessfun #fitnesstrainer #instafit

Plant Protein. 🌱 Most woman need in the region of 50g of protein a day. Nuts & seeds are a pretty good source but are only eaten in small amounts 🥜. These rare autumn peas contain circa 25g which is typical for many lentils and beans. BUT this is per dry 100g. Of course this will be more like half that amount depending on how much it swells once cooked. Wholegrains also contain protein, oats and quinoa in the region of 7-10g🥐. Again, convert to cooked ratio. Also consider with these high fibre wholefoods, your ability to digest and absorb. Will you absorb all of it, or will some go straight through. Interestingly, meat protein, as a comparison, contain around 20 or so grams (uncooked/the edible parts) 🥩- not 100% as you might think! Egg: 12.5g🥚. Cheese: 25g (but again the portions are small🧀). Those over 65 need additional protein to avoid muscle loss. Excess protein intake is converted to energy or fat 😕

Plant Protein. 🌱 Most woman need in the region of 50g of protein a day. Nuts & seeds are a pretty good source but are only eaten in small amounts 🥜. These rare autumn peas contain circa 25g which is typical for many lentils and beans. BUT this is per dry 100g. Of course this will be more like half that amount depending on how much it swells once cooked. Wholegrains also contain protein, oats and quinoa in the region of 7-10g🥐. Again, convert to cooked ratio. Also consider with these high fibre wholefoods, your ability to digest and absorb. Will you absorb all of it, or will some go straight through. Interestingly, meat protein, as a comparison, contain around 20 or so grams (uncooked/the edible parts) 🥩- not 100% as you might think! Egg: 12.5g🥚. Cheese: 25g (but again the portions are small🧀). Those over 65 need additional protein to avoid muscle loss. Excess protein intake is converted to energy or fat 😕

My PT wants me to eat more protein so I put seeds in my cake - think he’ll be impressed 😁 #istheresuchthingashealthycake #sundaybreakfast #vegancake #howmuchprotein #gratuitousflowers

My PT wants me to eat more protein so I put seeds in my cake - think he’ll be impressed 😁 #istheresuchthingashealthycake #sundaybreakfast #vegancake #howmuchprotein #gratuitousflowers

How Much Protein — Learn the ultimate answer to how much protein YOU need to reach your goal. You may be surprised. Yet the research is clear.

https://bit.ly/2YQtbMu

How Much Protein — Learn the ultimate answer to how much protein YOU need to reach your goal. You may be surprised. Yet the research is clear.

https://bit.ly/2YQtbMu

Protein is incredibly important for good health. The amount of Protein you need depends on your weight, goals, lifestyle.  Your protein intake should be based on body weight and not on caloric intake.

The DRI (Dietary Reference Intake) is 0.8-1 grams of protein per kilogram of body weight, or 0.56 grams per pound. This amounts to: 70-75 grams per day for the normal adults.

#proteinintake #howmuchprotein #proteins💪 #supplementshop #rippedfreakprotein #rawprotein #beyondrawsupplements #naturalsource #absoluteboyfriend #karnataka #shadowwhey #proteinpancakes

Protein is incredibly important for good health. The amount of Protein you need depends on your weight, goals, lifestyle. Your protein intake should be based on body weight and not on caloric intake.

The DRI (Dietary Reference Intake) is 0.8-1 grams of protein per kilogram of body weight, or 0.56 grams per pound. This amounts to: 70-75 grams per day for the normal adults.

#proteinintake #howmuchprotein #proteins 💪 #supplementshop #rippedfreakprotein #rawprotein #beyondrawsupplements #naturalsource #absoluteboyfriend #karnataka #shadowwhey #proteinpancakes

————————————————————————
🌱
If you’ve ever looked at charts that display vegan protein, you’ve probably noticed that nuts and seeds with their hight protein content come with TONS of calories due to their high fat content. The more calories a plant has the more protein it offers!
🌱
But lets have a look at products that are low in calories per 1 g of protein. Do not be too surprised seeing seitan with only 7cal/1g Protein and kale with 12cal/1g Protein. How can that be? Well because you need to eat way more kale to get to the same weight as seitan!
🌱
————————————————————————
#calperprotein #veganprotein #vegannutrition #fueledbyplants #plantprotein #howmuchprotein #eatmoreplants #veganfacts #proteinchart #veganproteinchart

————————————————————————
🌱
If you’ve ever looked at charts that display vegan protein, you’ve probably noticed that nuts and seeds with their hight protein content come with TONS of calories due to their high fat content. The more calories a plant has the more protein it offers!
🌱
But lets have a look at products that are low in calories per 1 g of protein. Do not be too surprised seeing seitan with only 7cal/1g Protein and kale with 12cal/1g Protein. How can that be? Well because you need to eat way more kale to get to the same weight as seitan!
🌱
————————————————————————
#calperprotein #veganprotein #vegannutrition #fueledbyplants #plantprotein #howmuchprotein #eatmoreplants #veganfacts #proteinchart #veganproteinchart

Wellness Wednesday - PROTEIN - why you need it and how much should you eat?

Aside from giving us energy, protein helps provide structure to tissues and cells and supports immunity.  It also helps regulate blood sugar levels giving us steady energy during the day. It will help to keep you feeling full, therefore reducing the snack intake and may result in weight loss as a result.

On average you should aim for 1 gram of pure protein for every kilogram of body weight, and have one protein source with every meal.

1 egg = 6g protein
1/4 nuts = 5g protein 
1 chicken breast = 30g protein 
100g chicken = 25g protein

You can mix up protein sources by also having vegetarian options such as edamame, tofu, tempeh, quinoa, nuts, seeds such as chia and flaxseeds and beans.

So grab your calculator and work out how much protein your body needs to function at it’s best!

#healthcoachmum #protein #bodybuildingblocks #whyyouneedprotein #bloodsugarlevels #snackfree #eatmoreproteinloseweight #howmuchproteinshoudyoueat #howmuchprotein #ilovenuts #iloveflaxseeds #proteinandporridge

Wellness Wednesday - PROTEIN - why you need it and how much should you eat?

Aside from giving us energy, protein helps provide structure to tissues and cells and supports immunity. It also helps regulate blood sugar levels giving us steady energy during the day. It will help to keep you feeling full, therefore reducing the snack intake and may result in weight loss as a result.

On average you should aim for 1 gram of pure protein for every kilogram of body weight, and have one protein source with every meal.

1 egg = 6g protein
1/4 nuts = 5g protein
1 chicken breast = 30g protein
100g chicken = 25g protein

You can mix up protein sources by also having vegetarian options such as edamame, tofu, tempeh, quinoa, nuts, seeds such as chia and flaxseeds and beans.

So grab your calculator and work out how much protein your body needs to function at it’s best!

#healthcoachmum #protein #bodybuildingblocks #whyyouneedprotein #bloodsugarlevels #snackfree #eatmoreproteinloseweight #howmuchproteinshoudyoueat #howmuchprotein #ilovenuts #iloveflaxseeds #proteinandporridge

We all want what is best for our kids, but sometimes a good read can make us realize we might be thinking incorrectly. Thank you @realmomnutrition for this amazing article! Keep raising your tribe by staying informed! Article link in my bio! .
#nutrition #kidnutrition #startthemyoung #healthykids #howmuchprotein #toomuchprotein #whattofeedyourbaby #momproblems #tryingourbest #parentadvice #foodadvice #greatread #thankyou

We all want what is best for our kids, but sometimes a good read can make us realize we might be thinking incorrectly. Thank you @realmomnutrition for this amazing article! Keep raising your tribe by staying informed! Article link in my bio! .
#nutrition #kidnutrition #startthemyoung #healthykids #howmuchprotein #toomuchprotein #whattofeedyourbaby #momproblems #tryingourbest #parentadvice #foodadvice #greatread #thankyou

Tag someone who doesn’t know 💚💪🏼 Let me know your thoughts and how much protein you aim for 👇🏼
➖➖➖➖➖➖➖➖➖➖➖➖➖
💡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 thoughts and how much protein you aim for 👇🏼
➖➖➖➖➖➖➖➖➖➖➖➖➖
💡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

SWIPE LEFT FOR TAMIL .
-
How much protein to eat .
-You need to 1.8g of protein per kg of body weight .
Example :
Your Bodyweight(kgs) X 1.8 = _____, this is the amount of protein you should eat per day .
Full Video Link in Bio .
-
#fitnesstips #fitness #tamilfitness #protein #howmuchprotein #tamil

SWIPE LEFT FOR TAMIL .
-
How much protein to eat .
-You need to 1.8g of protein per kg of body weight .
Example :
Your Bodyweight(kgs) X 1.8 = _____, this is the amount of protein you should eat per day .
Full Video Link in Bio .
-
#fitnesstips #fitness #tamilfitness #protein #howmuchprotein #tamil

#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

🌼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.

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.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

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 💪🥩🥦
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

#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 are 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 are 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

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?