#howmuchprotein

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

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

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

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

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

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

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

Yet the myth of 1 gram of protein per lb of bodyweight continues and refuses to die.
-
The only way this is possibly true is if anabolics are involved which respectively synthesises protein at a much higher rate.
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For us 'Nattys', there is just no need.
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#vegansofig #veganprotein #plantbased #vegan101 #veganfoodshare #healthyvegan #vegancoach #vegannutrition #veganfood #foodshare #health #fitness #veganbodybuilding #veganideas #foodideas #fatloss #weightloss #fitspo #fitfam #inspo #protein #howmuchprotein

Yet the myth of 1 gram of protein per lb of bodyweight continues and refuses to die.
-
The only way this is possibly true is if anabolics are involved which respectively synthesises protein at a much higher rate.
-
For us 'Nattys', there is just no need.
-
#vegansofig #veganprotein #plantbased #vegan101 #veganfoodshare #healthyvegan #vegancoach #vegannutrition #veganfood #foodshare #health #fitness #veganbodybuilding #veganideas #foodideas #fatloss #weightloss #fitspo #fitfam #inspo #protein #howmuchprotein

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?

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

💪 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 ⬇️

Simultaneous fat loss and muscle gain is a phenomenon known as ‼️BODY RECOMPOSITION‼️. This is most common in beginner trainees, those coming back to the gym after a training hiatus, or those on PEDs (performance-enhancing drugs). I've also seen this happen in several of my clients who follow a high protein diet paired with a training program with an emphasis on compound movements and really push for strength gains for the first time. 
When this happens, scale weight may decrease (if fat mass lost is greater than lean body mass gained), stay the same (if fat mass lost is approximately equal to lean body mass gained), or even increase (if fat mass lost is less than lean body mass gained). In other words, it's entirely possible for body composition to improve without scale weight necessarily moving down. This is yet another reason important why scale weight should NOT be taken in isolation; context is important. Body circumference measurements, the fit of your clothes, what you see in the mirror, and performance in the gym should all be taken into account when gauging progress. 
#Repost @chrisabeardsley with @repostapp
・・・
This important study showed that a higher dietary protein intake can enable untrained individuals to increase muscle mass while simultaneously losing fat during a caloric deficit, so long as they engage in a suitable concurrent strength training and endurance exercise program. --------------------
#sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #research #science #hypertrophy #muscle #gains #fit #gymlife #protein #supplements #howmuchprotein #bodybuilder #bodybuilding #infographic #infographics

Simultaneous fat loss and muscle gain is a phenomenon known as ‼️BODY RECOMPOSITION‼️. This is most common in beginner trainees, those coming back to the gym after a training hiatus, or those on PEDs (performance-enhancing drugs). I've also seen this happen in several of my clients who follow a high protein diet paired with a training program with an emphasis on compound movements and really push for strength gains for the first time.
When this happens, scale weight may decrease (if fat mass lost is greater than lean body mass gained), stay the same (if fat mass lost is approximately equal to lean body mass gained), or even increase (if fat mass lost is less than lean body mass gained). In other words, it's entirely possible for body composition to improve without scale weight necessarily moving down. This is yet another reason important why scale weight should NOT be taken in isolation; context is important. Body circumference measurements, the fit of your clothes, what you see in the mirror, and performance in the gym should all be taken into account when gauging progress.
#Repost @chrisabeardsley with @repostapp
・・・
This important study showed that a higher dietary protein intake can enable untrained individuals to increase muscle mass while simultaneously losing fat during a caloric deficit, so long as they engage in a suitable concurrent strength training and endurance exercise program. --------------------
#sandcresearch #strengthandconditioning #strengthtraining #strength #sportsscience #biomechanics #research #science #hypertrophy #muscle #gains #fit #gymlife #protein #supplements #howmuchprotein #bodybuilder #bodybuilding #infographic #infographics

Most Recent

How much protein is ‘enough’?
Well that all depends on your goal.
Looking to maximise hypertrophy? Looking to lose weight? Looking to just make ‘healthier’ adjustments? Your protein intake depends solely on you.
Current RNI recommendation is 0.75g/kg of bodyweight for ‘the average human’ however, if you are wanting to maximise hypertrophy (build muscle) or you are a regular gym goer an average of 1.6g/kg of BW is optimal. This being said I takes can be as high as 2.2g/kg of BW represents a safety net. Therefore a range of 1.6-2.2g/kg BW is recommended for active individuals. #protein #proteinintake #macros #nutrition101 #howmuchprotein #hypertrophy #maximisinghypertrophy #howdoyoulikeyoureggs #allofthegains #gainzcity #proteinconsumption #proteinintake #bodybuilding #weightlifting #girlswholift #eatforhealth #eatforyourgoals

How much protein is ‘enough’?
Well that all depends on your goal.
Looking to maximise hypertrophy? Looking to lose weight? Looking to just make ‘healthier’ adjustments? Your protein intake depends solely on you.
Current RNI recommendation is 0.75g/kg of bodyweight for ‘the average human’ however, if you are wanting to maximise hypertrophy (build muscle) or you are a regular gym goer an average of 1.6g/kg of BW is optimal. This being said I takes can be as high as 2.2g/kg of BW represents a safety net. Therefore a range of 1.6-2.2g/kg BW is recommended for active individuals. #protein #proteinintake #macros #nutrition101 #howmuchprotein #hypertrophy #maximisinghypertrophy #howdoyoulikeyoureggs #allofthegains #gainzcity #proteinconsumption #proteinintake #bodybuilding #weightlifting #girlswholift #eatforhealth #eatforyourgoals

Get your core strong with compound movements AND with some targeted work like this russian twist exercixe with a medicine ball. -
-
-
Other core favorites: hanging leg raise, decline bench crunches, cable twist/woodchoppers, and cable crunch. -
-
-
#protein  #proteinshake #proteinpowder #proteinpancakes #howmuchprotein #proteintips #medicineballworkout  #animalnutrition #precorusa #fitfreaks #fitgirl #fitdude #fitnessmindset #fittips #fitstagram #commit2fitness #fitnessmotivation #fitnessinfographic #fitnessinspirations #training #weightlifting #weighttraining #leanmass #bodyfat #toneup #ripped #weightgoal #musclepharm #fitgirl #russiantwists

Get your core strong with compound movements AND with some targeted work like this russian twist exercixe with a medicine ball. -
-
-
Other core favorites: hanging leg raise, decline bench crunches, cable twist/woodchoppers, and cable crunch. -
-
-
#protein #proteinshake #proteinpowder #proteinpancakes #howmuchprotein #proteintips #medicineballworkout #animalnutrition #precorusa #fitfreaks #fitgirl #fitdude #fitnessmindset #fittips #fitstagram #commit2fitness #fitnessmotivation #fitnessinfographic #fitnessinspirations #training #weightlifting #weighttraining #leanmass #bodyfat #toneup #ripped #weightgoal #musclepharm #fitgirl #russiantwists

From maintenance to weight loss and everything in between. Have the right amount of protein based on your goals🤓 #petercobby #howmuchprotein #knowyourmacros #eatforyoursport

From maintenance to weight loss and everything in between. Have the right amount of protein based on your goals🤓 #petercobby #howmuchprotein #knowyourmacros #eatforyoursport

How much protein should you be consuming?
.
First of all, everyone’s body is different and everyone has different goals. So first you must understand what your physical goals are.
.
For cutting phases (fat loss) I recommend keeping protein at 1 - 1.2 grams per pound of body weight. (So if you weigh 140lbs you should aim to eat 140-168 grams of protein daily.)
.
For bulking phases I recommend keeping it right at 1 gram per pound of body weight.
.
When you’re in a surplus (trying to gain weight, “bulk”) your body already takes care of anabolism (building). But when you’re trying to lose weight you’re in a catabolic state so you’re body is constantly breaking down. The more protein you have in your body = the less muscle breakdown you will have. And the less muscle breakdown you have = the more muscle retention at the end of your cutting phase = and the leaner you will look! 👌🏼
.
.
So eat your lean protein!! 💪🏼 My favorite sources of protein include :
🥚Egg whites
🥚Chicken
🥚 SHRIMP!!
🥚Lean ground beef (90% or higher)
🥚Lean ground turkey (90% or higher)
🥚Protein powder (@1stphorm has amazing flavors!!)
🥚Protein bars (@1stphorm literally has the best protein bars on the planet😍)
.
.
.
.
#iam1stphorm #1stphorm #1stphormathletesearch #legionofboom #duespaid #wedothework #muscle #leanmuscle #lean #fatloss #protein #howmuchprotein #proteinintake #eatyourprotein #leanprotein #proteinconsumption #fitfam #fitness #health #gymaddict #weightlifting #womenwholift #blue #joggers #proteinpowder #leanmeat #fittips #motivation #gymvibes #nutrition.

How much protein should you be consuming?
.
First of all, everyone’s body is different and everyone has different goals. So first you must understand what your physical goals are.
.
For cutting phases (fat loss) I recommend keeping protein at 1 - 1.2 grams per pound of body weight. (So if you weigh 140lbs you should aim to eat 140-168 grams of protein daily.)
.
For bulking phases I recommend keeping it right at 1 gram per pound of body weight.
.
When you’re in a surplus (trying to gain weight, “bulk”) your body already takes care of anabolism (building). But when you’re trying to lose weight you’re in a catabolic state so you’re body is constantly breaking down. The more protein you have in your body = the less muscle breakdown you will have. And the less muscle breakdown you have = the more muscle retention at the end of your cutting phase = and the leaner you will look! 👌🏼
.
.
So eat your lean protein!! 💪🏼 My favorite sources of protein include :
🥚Egg whites
🥚Chicken
🥚 SHRIMP!!
🥚Lean ground beef (90% or higher)
🥚Lean ground turkey (90% or higher)
🥚Protein powder (@1stphorm has amazing flavors!!)
🥚Protein bars (@1stphorm literally has the best protein bars on the planet😍)
.
.
.
.
#iam1stphorm #1stphorm #1stphormathletesearch #legionofboom #duespaid #wedothework #muscle #leanmuscle #lean #fatloss #protein #howmuchprotein #proteinintake #eatyourprotein #leanprotein #proteinconsumption #fitfam #fitness #health #gymaddict #weightlifting #womenwholift #blue #joggers #proteinpowder #leanmeat #fittips #motivation #gymvibes #nutrition .

One of the biggest things you can do when transforming your body is tracking your macros. -
-
-
Protein is not EVERYTHING... but it's a big part of the game of getting fit whether your aim is to lose weight or to build muscle. -
-
-
Have questions? Drop us a comment or DM.
- -
-
#protein  #proteinshake #proteinpowder #proteinpancakes #howmuchprotein #proteintips #optimumnutrition #animalnutrition #precorusa #fitfreaks #fitgirl #fitdude #fitnessmindset #fittips #fitstagram #commit2fitness #fitnessmotivation #fitnessinfographic #fitnessinspirations #training #weightlifting #weighttraining #leanmass #bodyfat #toneup #ripped #weightgoal #jennycraig #legionfitness #muscleforlife

One of the biggest things you can do when transforming your body is tracking your macros. -
-
-
Protein is not EVERYTHING... but it's a big part of the game of getting fit whether your aim is to lose weight or to build muscle. -
-
-
Have questions? Drop us a comment or DM.
- -
-
#protein #proteinshake #proteinpowder #proteinpancakes #howmuchprotein #proteintips #optimumnutrition #animalnutrition #precorusa #fitfreaks #fitgirl #fitdude #fitnessmindset #fittips #fitstagram #commit2fitness #fitnessmotivation #fitnessinfographic #fitnessinspirations #training #weightlifting #weighttraining #leanmass #bodyfat #toneup #ripped #weightgoal #jennycraig #legionfitness #muscleforlife

It can be confusing and even frustrating trying to figure this out.

Here’s a short quick way to help you out busy married, working mom so you can do what you need to do.

Got more nutrition questions??? DM me for answers. Aloha 🤙

It can be confusing and even frustrating trying to figure this out.

Here’s a short quick way to help you out busy married, working mom so you can do what you need to do.

Got more nutrition questions??? DM me for answers. Aloha 🤙

Protein - How much?

Wow this is a big topic and something I am asked about a lot. So lets talk a little about why and then how much... Protein is an important building block for your body, your muscles, it helps transport nutrients/substances through the body, helps with muscle growth and repair, helps aid fat loss so all in all an important nutrient - whether this comes from meat sources or plant we all need it.

With regard to fat loss protein is incredibly helpful, it helps you feel fuller for longer, helps with the muscle repair which when starting out a fitness regime is important, because the muscles you are using are in need of protein to grow and repair and it helps alongside a exercise routine to change your body composition. 
So how much is enough?

The recommended guidelines are a minimum .36grams of protein per pound of weight. This would be sufficient for a sedentary individual not to be in a protein deficiency. 
Now not one person I work with is working to be sedentary, they are also looking to lose body fat by changing their body composition through exercise and food. I work on the following for myself and my ladies, but each target is specific to each person so remember this. But 1-1.2kg of protein per pound of body weight. This would be the maximum intake to aim for.

So for a 10stone individual this would be 
143lbs body weight so approximately 143g of protein maximum intake. Compared to the 51.48g guidelines. 
So when you are thinking am I getting enough protein based upon what activity you are doing. Consider your training and that your body requires protein to repair the muscles you are training/using and the goal you have and set it accordingly.

It’s a big topic but I hope this is helpful 💛

#mummyphillips #mummyphillipsfitness #weightlosshelp #postpartummum #bodyafterbaby #busymumfitness #howmuchprotein #fitnessformums #postpartumfitness #babyweighloss #postpartumbody #postpartumweightloss

Protein - How much?

Wow this is a big topic and something I am asked about a lot. So lets talk a little about why and then how much... Protein is an important building block for your body, your muscles, it helps transport nutrients/substances through the body, helps with muscle growth and repair, helps aid fat loss so all in all an important nutrient - whether this comes from meat sources or plant we all need it.

With regard to fat loss protein is incredibly helpful, it helps you feel fuller for longer, helps with the muscle repair which when starting out a fitness regime is important, because the muscles you are using are in need of protein to grow and repair and it helps alongside a exercise routine to change your body composition.
So how much is enough?

The recommended guidelines are a minimum .36grams of protein per pound of weight. This would be sufficient for a sedentary individual not to be in a protein deficiency.
Now not one person I work with is working to be sedentary, they are also looking to lose body fat by changing their body composition through exercise and food. I work on the following for myself and my ladies, but each target is specific to each person so remember this. But 1-1.2kg of protein per pound of body weight. This would be the maximum intake to aim for.

So for a 10stone individual this would be
143lbs body weight so approximately 143g of protein maximum intake. Compared to the 51.48g guidelines.
So when you are thinking am I getting enough protein based upon what activity you are doing. Consider your training and that your body requires protein to repair the muscles you are training/using and the goal you have and set it accordingly.

It’s a big topic but I hope this is helpful 💛

#mummyphillips #mummyphillipsfitness #weightlosshelp #postpartummum #bodyafterbaby #busymumfitness #howmuchprotein #fitnessformums #postpartumfitness #babyweighloss #postpartumbody #postpartumweightloss

How much protein is always a hot topic but there is a rule of thumb to follow for your body and goals that make it easy
.
🇺🇸 First, there is a calculation based on the RDA (recommended daily allowance) set by governing authorities... but this is only the very minimum amount required to keep you from deteriorating in health
.
That calculation is: 𝟬.𝟯𝟲𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗼𝗳 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁
🛑 NOT the optimal amount for active people
.
Now that is out of the way, below are 3 common calculations to use based on your goals to make sure you're getting enough protein
.
🏌🏾‍♀️ 𝟬.𝟴𝗴 - 𝟭.𝟬𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁
Average healthy adult doing some form of exercise on a regular basis
.
🏋🏽‍♀️ 𝟭.𝟬𝗴 - 𝟭.𝟮𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁
Healthy female working out multiple times per week looking to improve overall health
.
🏋️‍♂️ 𝟭.𝟬𝗴 - 𝟭.𝟱𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁 
Healthy male working out multiple times per week looking to gain muscle and improve overall health
.
Personally I've had great success shedding fat while gaining lean muscle by eating 𝟭.𝟭𝗴 - 𝟭.𝟮𝗴 𝗼𝗳 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗼𝗳 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁 on diets from 2600 - 3300 calories at a weight of 185lbs and 15-9% body fat.
.
😅 But this includes 5 gym workouts a week on the low calorie side, twice daily workouts on the high end
.
If you want to keep things really simple, you won't go wrong eating
👌🏾 𝟭.𝟬𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗼𝗳 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁
It's super easy to remember!
.
📲 Hope this helps and if you have any questions, please comment, dm, or email us!
.
✏️ And don't forget to sign up to be the first to get details on our big relaunch coming this spring!  Click the link in our profile and wait for the signup form to pop up or use the tag in the top right corner of our website 😃
.
#howmuchprotein #proteinshakes #eatenoughprotein #proteinmyth

How much protein is always a hot topic but there is a rule of thumb to follow for your body and goals that make it easy
.
🇺🇸 First, there is a calculation based on the RDA (recommended daily allowance) set by governing authorities... but this is only the very minimum amount required to keep you from deteriorating in health
.
That calculation is: 𝟬.𝟯𝟲𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗼𝗳 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁
🛑 NOT the optimal amount for active people
.
Now that is out of the way, below are 3 common calculations to use based on your goals to make sure you're getting enough protein
.
🏌🏾‍♀️ 𝟬.𝟴𝗴 - 𝟭.𝟬𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁
Average healthy adult doing some form of exercise on a regular basis
.
🏋🏽‍♀️ 𝟭.𝟬𝗴 - 𝟭.𝟮𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁
Healthy female working out multiple times per week looking to improve overall health
.
🏋️‍♂️ 𝟭.𝟬𝗴 - 𝟭.𝟱𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁
Healthy male working out multiple times per week looking to gain muscle and improve overall health
.
Personally I've had great success shedding fat while gaining lean muscle by eating 𝟭.𝟭𝗴 - 𝟭.𝟮𝗴 𝗼𝗳 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗼𝗳 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁 on diets from 2600 - 3300 calories at a weight of 185lbs and 15-9% body fat.
.
😅 But this includes 5 gym workouts a week on the low calorie side, twice daily workouts on the high end
.
If you want to keep things really simple, you won't go wrong eating
👌🏾 𝟭.𝟬𝗴 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 / 𝗹𝗯 𝗼𝗳 𝗯𝗼𝗱𝘆 𝘄𝗲𝗶𝗴𝗵𝘁
It's super easy to remember!
.
📲 Hope this helps and if you have any questions, please comment, dm, or email us!
.
✏️ And don't forget to sign up to be the first to get details on our big relaunch coming this spring! Click the link in our profile and wait for the signup form to pop up or use the tag in the top right corner of our website 😃
.
#howmuchprotein #proteinshakes #eatenoughprotein #proteinmyth

Have you thought about your protein intake and how much you actually need day to day to support your training and progress? Well, it's probably not as much as you think. Visit www.k2kfitness.co.uk and find out all you need to know about protein consumption 
#protein #healthandwellness #healthylifestyle #howmuchprotein #gymlife💪 #healthandfitness #fitnessblogger #blogging #blogger #personaltrainer

Have you thought about your protein intake and how much you actually need day to day to support your training and progress? Well, it's probably not as much as you think. Visit www.k2kfitness.co.uk and find out all you need to know about protein consumption
#protein #healthandwellness #healthylifestyle #howmuchprotein #gymlife 💪 #healthandfitness #fitnessblogger #blogging #blogger #personaltrainer

P-p-p-pick up a protein shake... or don’t. It doesn’t matter. What does matter is your protein intake and how it changes depending on your goal. Swipe and learn.
.
.
.
.
.
.
.
#protein #proteinneeds #proteinintake #fatlosstips #musclebuildingtips #howmuchprotein #maintainmuscle #proteindiet #macros #liftlearngrow

P-p-p-pick up a protein shake... or don’t. It doesn’t matter. What does matter is your protein intake and how it changes depending on your goal. Swipe and learn.
.
.
.
.
.
.
.
#protein #proteinneeds #proteinintake #fatlosstips #musclebuildingtips #howmuchprotein #maintainmuscle #proteindiet #macros #liftlearngrow

Good morning 🤸🏼‍♀️!
.
Continuing on our theme of food and mood, let’s have a little think about protein, which over the last few years, seems to have gained a lot of attention as the ‘magic bullet’ for muscle building 💪🏻.
.
But protein is so much more! It is required for many bodily functions and in order to make serotonin (our ‘happy hormone’) 😃, the body actually needs tryptophan, which is found in many protein-based foods including meat 🍗, eggs 🥚, nuts 🌰, and seeds.
.
As with everything in nutrition though, balance is key and how much protein you need will be dependent on many variables such as, your age, level of exercise, how much muscle you have....or indeed want 😉.
.
But as a general rule, excluding athletes, current recommendations are, 0.8grams of protein per kg of body weight. So if you weigh 70kg, you’re looking at 56grams of protein per day ✅.
.
If you don’t fancy getting technical with counting though, a simple trick is to ensure you have a good source of protein with every meal - chicken, beef, fish, eggs, dairy products, beans, lentils, chickpeas, seeds, nuts and nut butters. There is an abundance of wonderful protein rich foods to choose from 🦋.
.
📸: thank-you @jordsheppard for the pic ❤️

Good morning 🤸🏼‍♀️!
.
Continuing on our theme of food and mood, let’s have a little think about protein, which over the last few years, seems to have gained a lot of attention as the ‘magic bullet’ for muscle building 💪🏻.
.
But protein is so much more! It is required for many bodily functions and in order to make serotonin (our ‘happy hormone’) 😃, the body actually needs tryptophan, which is found in many protein-based foods including meat 🍗, eggs 🥚, nuts 🌰, and seeds.
.
As with everything in nutrition though, balance is key and how much protein you need will be dependent on many variables such as, your age, level of exercise, how much muscle you have....or indeed want 😉.
.
But as a general rule, excluding athletes, current recommendations are, 0.8grams of protein per kg of body weight. So if you weigh 70kg, you’re looking at 56grams of protein per day ✅.
.
If you don’t fancy getting technical with counting though, a simple trick is to ensure you have a good source of protein with every meal - chicken, beef, fish, eggs, dairy products, beans, lentils, chickpeas, seeds, nuts and nut butters. There is an abundance of wonderful protein rich foods to choose from 🦋.
.
📸: thank-you @jordsheppard for the pic ❤️

H O W  M U C H  P R O T E I N?

So we know that protein is good for us and we know why? (See last weeks “Why Protein“ Post) 
But how much protein do we actually need?? The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. 
For a 10Stone (140-pound) person, that means about 50 grams of protein each day.

For a 14.3 stone (200-pound) person, that means about 70 grams of protein each day.

The National Academy of Medicine also sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each day. 
We are lucky to have free apps like MyFitnessPal that help you set and track your protein goals. 
How much protein do you need and are you getting enough?? #protein #howmuchprotein #health #nutrition #foodforthought #youarewhatyoueat #zestfitnessberkshire

H O W M U C H P R O T E I N?

So we know that protein is good for us and we know why? (See last weeks “Why Protein“ Post)
But how much protein do we actually need?? The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.
For a 10Stone (140-pound) person, that means about 50 grams of protein each day.

For a 14.3 stone (200-pound) person, that means about 70 grams of protein each day.

The National Academy of Medicine also sets a wide range for acceptable protein intake—anywhere from 10% to 35% of calories each day.
We are lucky to have free apps like MyFitnessPal that help you set and track your protein goals.
How much protein do you need and are you getting enough?? #protein #howmuchprotein #health #nutrition #foodforthought #youarewhatyoueat #zestfitnessberkshire

We all know that eating adequate protein is important for muscle gain, recovery, and even fat loss.
How much is enough to eat per day?

As you can see, the recommended amounts vary based on the amount of energy an muscle building/maintaining requirements in different sports/activities.

So, as with exercise prescription, taking a generic "one-size-fits-all" approach in regards to advising the appropriate daily protein intake of different individuals with different goals and demands is far from optimal.

With that being said, an overall daily protein intake in the range of 1.4-2.0 g protein/kg body weight/day (g/kg/d) is sufficient for MOST exercising individuals looking to BUILD or MAINTAIN muscle mass

Check out the "Key" below to help you determine your own daily protein requirements. 
Key:
1 kg = 2.2 lbs (approximately)
Fat-Free Mass - refers to the mass of all of your body components except fat. It includes your body's water, bone, organs and muscle content
Fat-Free mass can be measured by hydro-static weighing (gold standard), skin fold calipers, or several other less accurate methods, but a detailed discussion regarding how to do this is beyond the scope of this post

TAG AND SHARE WITH FRIENDS THAT COULD USE SOME EXTRA NUTRITION INFO

If you are tired of not getting results you want  contact me for complimentary tips via PM “TELL ME MORE”. #katkafit #katkafitcoach #katkafitness #protein #proteinintake #howmuchprotein #workout #feelinggood #flex #humpwednesday #run #liftingweights #officework #training  #vistanciamoms #peoriaaz #peoria #fitness #instafit #fitmom #fitfam #workouthelp #workingoutsucks #shortofbreath #livelonger #eating #smarteating #healthyeating #cleaneating #diet

We all know that eating adequate protein is important for muscle gain, recovery, and even fat loss.
How much is enough to eat per day?

As you can see, the recommended amounts vary based on the amount of energy an muscle building/maintaining requirements in different sports/activities.

So, as with exercise prescription, taking a generic "one-size-fits-all" approach in regards to advising the appropriate daily protein intake of different individuals with different goals and demands is far from optimal.

With that being said, an overall daily protein intake in the range of 1.4-2.0 g protein/kg body weight/day (g/kg/d) is sufficient for MOST exercising individuals looking to BUILD or MAINTAIN muscle mass

Check out the "Key" below to help you determine your own daily protein requirements.
Key:
1 kg = 2.2 lbs (approximately)
Fat-Free Mass - refers to the mass of all of your body components except fat. It includes your body's water, bone, organs and muscle content
Fat-Free mass can be measured by hydro-static weighing (gold standard), skin fold calipers, or several other less accurate methods, but a detailed discussion regarding how to do this is beyond the scope of this post

TAG AND SHARE WITH FRIENDS THAT COULD USE SOME EXTRA NUTRITION INFO

If you are tired of not getting results you want contact me for complimentary tips via PM “TELL ME MORE”. #katkafit #katkafitcoach #katkafitness #protein #proteinintake #howmuchprotein #workout #feelinggood #flex #humpwednesday #run #liftingweights #officework #training #vistanciamoms #peoriaaz #peoria #fitness #instafit #fitmom #fitfam #workouthelp #workingoutsucks #shortofbreath #livelonger #eating #smarteating #healthyeating #cleaneating #diet

How much protein/carbs do you need after a workout?

How quickly should you have your shake after workout?

2 pretty common questions I get asked

This mini book will answer most of your post workout shake questions

#proteinshakes #pwoshake #bkmnutrition #tomblackmannutrition #howmuchprotein #wheyproteinshake #postworkoutnutrition #afterworkout #afterworkoutmeal

How much protein/carbs do you need after a workout?

How quickly should you have your shake after workout?

2 pretty common questions I get asked

This mini book will answer most of your post workout shake questions

#proteinshakes #pwoshake #bkmnutrition #tomblackmannutrition #howmuchprotein #wheyproteinshake #postworkoutnutrition #afterworkout #afterworkoutmeal

🙌🏾My talk on setting up your macros and how to time them is now live on Dr. Juneau’s online summit.
-
🍗Keep in mind, this is not a basic 1 minute video telling you the same generic stuff about protein, carbs, and fat you see everywhere. It’s a highly detailed presentation on everything you need to know about your macros for building muscle and how to personalize them towards your needs.
-
✅It’s also recommended for intermediate/advanced lifters looking to maximize their physique.
-
👉🏽The whole event is free online and you can access my talk until the end of the weekend by clicking the link in my bio.
-
🙂PS. Please message me if you enjoy the talk or want my list of references.
#macros #trackingmacros #macrosplit #proteintiming #carbtiming #howmanycarbs #howmuchprotein #macrotiming #nutrienttiming

🙌🏾My talk on setting up your macros and how to time them is now live on Dr. Juneau’s online summit.
-
🍗Keep in mind, this is not a basic 1 minute video telling you the same generic stuff about protein, carbs, and fat you see everywhere. It’s a highly detailed presentation on everything you need to know about your macros for building muscle and how to personalize them towards your needs.
-
✅It’s also recommended for intermediate/advanced lifters looking to maximize their physique.
-
👉🏽The whole event is free online and you can access my talk until the end of the weekend by clicking the link in my bio.
-
🙂PS. Please message me if you enjoy the talk or want my list of references.
#macros #trackingmacros #macrosplit #proteintiming #carbtiming #howmanycarbs #howmuchprotein #macrotiming #nutrienttiming

Are you getting enough protein?
That’s a hard one to answer, as it depends on your lifestyle, goals, fitness, etc.
.
But for a lot of women… the answer is no. We tend to lean more on carbohydrates and less on protein for our daily calories. So how do you know if that’s you?
.
Well, first… you don’t know what you don’t know. Learn how your typical protein intake is by tracking. Open up MyFitnessPal or one of the other 50000001 calorie tracking apps up and start plugging in your daily food. Tip… do this is real time. Don’t try to plug everything in at the end of the day. It’s easy to forget serving sizes, little snacks, and even what you had for meals and leave things out.
.
Then, do the calculations. The FDA recommends an intake of around 0.6g/lb of protein for women. So you should be AT LEAST here. If you’re super active with strength training and require a lot of recover OR you’re trying to lose weight while minimizing muscle loss… you may want to take your intake up as high as 1g/lb.
.
Protein helps build muscle, decrease muscle hypertrophy during calorie cutting, keeps you full and helps the body run a ton of physiological processes. So… if you’re hitting calories but not feeling your best or feeling as if you’re not seeing the results you want, perhaps it’s time to take a look at your specific macros.
.
If you track, how much protein do you consume in a day?
For me, it’s not out of the ordinary to hit 120-130 grams/day.
.
That’s done through eggs, egg whites, protein powder (I love my daily shake), collagen, and healthy meats like these Greek Meatballs!
.
.
.
.
.
#macrocoach #howmuchprotein #figureoutprotein #getyourprotein #meatballs #plansmarteatreal #howtohitmacros #macronutrients #eatfoodthatfuels #shelifts #nutrition #aesthetics #proteinandfood #proteinhighfoods

Are you getting enough protein?
That’s a hard one to answer, as it depends on your lifestyle, goals, fitness, etc.
.
But for a lot of women… the answer is no. We tend to lean more on carbohydrates and less on protein for our daily calories. So how do you know if that’s you?
.
Well, first… you don’t know what you don’t know. Learn how your typical protein intake is by tracking. Open up MyFitnessPal or one of the other 50000001 calorie tracking apps up and start plugging in your daily food. Tip… do this is real time. Don’t try to plug everything in at the end of the day. It’s easy to forget serving sizes, little snacks, and even what you had for meals and leave things out.
.
Then, do the calculations. The FDA recommends an intake of around 0.6g/lb of protein for women. So you should be AT LEAST here. If you’re super active with strength training and require a lot of recover OR you’re trying to lose weight while minimizing muscle loss… you may want to take your intake up as high as 1g/lb.
.
Protein helps build muscle, decrease muscle hypertrophy during calorie cutting, keeps you full and helps the body run a ton of physiological processes. So… if you’re hitting calories but not feeling your best or feeling as if you’re not seeing the results you want, perhaps it’s time to take a look at your specific macros.
.
If you track, how much protein do you consume in a day?
For me, it’s not out of the ordinary to hit 120-130 grams/day.
.
That’s done through eggs, egg whites, protein powder (I love my daily shake), collagen, and healthy meats like these Greek Meatballs!
.
.
.
.
.
#macrocoach #howmuchprotein #figureoutprotein #getyourprotein #meatballs #plansmarteatreal #howtohitmacros #macronutrients #eatfoodthatfuels #shelifts #nutrition #aesthetics #proteinandfood #proteinhighfoods

If you want to lose fat, there are a couple supplements that can help you. 
Let me explain:

Caffeine has been proven to speed up fat loss. 
That said, it might not be the healthiest choice. 
More than anything else though, if you want to lose fat then you need to be in a Caloric deficit that includes lots of protein. 
If you cannot get enough protein with food, then add in a protein powder. 
Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.

Lastly, you want to know a great “supplement” for fat loss? 
Hard work. 
That means sprints and weight training. 
Nothing helps you lose fat better than weight training. 
Take out weight training, and you will lose WEIGHT. 
In order to lose as much fat as possible, you need to hang onto your muscle, and that’s 
where weight training comes in. 
The sprints will help elevate your metabolism.

If you are tired of not getting results contact me for complimentary tips via PM or comment “TELL ME MORE”. #katkafit #fatloss #weighttraining #whyweights #weightlossvsfatloss #weightloss #fatloss #fatlosstips #protein #howmuchprotein #whyprotein #cardio #hiit #flexibledieting #trainer #personaltrainer #whatdoido #iwanto #iwant #asap #fitness #fitfam #fitlife #squat #sprint #run  #personaltrainingprogram #justdoit #dontthinkjustdoit #vistancia #peoriaaz

If you want to lose fat, there are a couple supplements that can help you.
Let me explain:

Caffeine has been proven to speed up fat loss.
That said, it might not be the healthiest choice. 
More than anything else though, if you want to lose fat then you need to be in a Caloric deficit that includes lots of protein.
If you cannot get enough protein with food, then add in a protein powder.
Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.

Lastly, you want to know a great “supplement” for fat loss?
Hard work.
That means sprints and weight training.
Nothing helps you lose fat better than weight training.
Take out weight training, and you will lose WEIGHT.
In order to lose as much fat as possible, you need to hang onto your muscle, and that’s
where weight training comes in.
The sprints will help elevate your metabolism.

If you are tired of not getting results contact me for complimentary tips via PM or comment “TELL ME MORE”. #katkafit #fatloss #weighttraining #whyweights #weightlossvsfatloss #weightloss #fatloss #fatlosstips #protein #howmuchprotein #whyprotein #cardio #hiit #flexibledieting #trainer #personaltrainer #whatdoido #iwanto #iwant #asap #fitness #fitfam #fitlife #squat #sprint #run #personaltrainingprogram #justdoit #dontthinkjustdoit #vistancia #peoriaaz

Protein is a very controversial topic in the fitness industry.
That's because proteins are the building blocks of muscle growth. 
You want to hit the protein intake that you need based on your goals in order to achieve them as quickly and as efficient as possible.
-
-
-
#protein #meatprotein #howmuchprotein #chicken #chickenprotein #chickenbreast #chickenthighs #juststrong #redcon1 #soremuscles #aestheticphysique #physiquefreak #proteinpowder #wheyproteinshake #wheyprotein #ghostlifestyle #strongsf #cutting #leanbulk #recomposition #heavyweights #fitaddict #bodyfat #bodyfatpercentage #justmove #gymbody #beginnerlifter #newbiegains #prosthetics #fitnesscommunity

Protein is a very controversial topic in the fitness industry.
That's because proteins are the building blocks of muscle growth.
You want to hit the protein intake that you need based on your goals in order to achieve them as quickly and as efficient as possible.
-
-
-
#protein #meatprotein #howmuchprotein #chicken #chickenprotein #chickenbreast #chickenthighs #juststrong #redcon1 #soremuscles #aestheticphysique #physiquefreak #proteinpowder #wheyproteinshake #wheyprotein #ghostlifestyle #strongsf #cutting #leanbulk #recomposition #heavyweights #fitaddict #bodyfat #bodyfatpercentage #justmove #gymbody #beginnerlifter #newbiegains #prosthetics #fitnesscommunity

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗱𝗼 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝗶𝗻 𝗮 𝗱𝗮𝘆??? ⁣
-⁣
Honestly, probably not as much as you think...use either of the formulas above and see for yourself!⁣
-⁣
You could always do the 1x bodyweight for protein, but giving yourself a range might be exactly what you need for those days when you just don’t want that chicken breast. I mean, come on...cheesecake sounds ways better!⁣
-⁣
You may find that one way or another works best for you, but just know that you have options. It doesn’t have to be a ton and it doesn’t have to be a little. There is that magical middle ground. ⁣
-⁣
You can both get enough protein to reach your goals and enjoy a cheeseburger now and then. You can both be in a calorie deficit and not have to eat 1 gram per pound of bodyweight to maintain muscle. ⁣
-⁣
You can do whatever you want! Just make a conscious effort to preserve that muscle by using one of the formulas above!⁣
-⁣
Still confused? Send me a DM and I’ll explain some more/calculate it for you! You got this! ⁣
⁣
Talk Soon,⁣
⁣
Vinnie⁣
⁣

#proteinintake #howmuchprotein #proteinsnacks #leanmuscle #leanbulking #cuttingseason #sixpackgoals #nutritionfacts #nutritioncoaching #dietcoach #wellnesscoaching #personaltrainer #fitnesstips #fatlosscoach #weightlosstips #thecbeffect

𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗱𝗼 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝗶𝗻 𝗮 𝗱𝗮𝘆??? ⁣
-⁣
Honestly, probably not as much as you think...use either of the formulas above and see for yourself!⁣
-⁣
You could always do the 1x bodyweight for protein, but giving yourself a range might be exactly what you need for those days when you just don’t want that chicken breast. I mean, come on...cheesecake sounds ways better!⁣
-⁣
You may find that one way or another works best for you, but just know that you have options. It doesn’t have to be a ton and it doesn’t have to be a little. There is that magical middle ground. ⁣
-⁣
You can both get enough protein to reach your goals and enjoy a cheeseburger now and then. You can both be in a calorie deficit and not have to eat 1 gram per pound of bodyweight to maintain muscle. ⁣
-⁣
You can do whatever you want! Just make a conscious effort to preserve that muscle by using one of the formulas above!⁣
-⁣
Still confused? Send me a DM and I’ll explain some more/calculate it for you! You got this! ⁣

Talk Soon,⁣

Vinnie⁣


#proteinintake #howmuchprotein #proteinsnacks #leanmuscle #leanbulking #cuttingseason #sixpackgoals #nutritionfacts #nutritioncoaching #dietcoach #wellnesscoaching #personaltrainer #fitnesstips #fatlosscoach #weightlosstips #thecbeffect

Fit’N’Fun for February⁣
⁣
Thank goodness the New Year habitual self bashing is over! ⁣
Did you make resolutions involving restricting yourself and being ‘good’ with food. Perhaps you decided you would spend an hour(s) in the gym every single day. You are probably driven by an overwhelming urge to lose weight. GIRL it doesn’t have to be this way.⁣
⁣
Join my Fit’N’Fun group and find the balance. How do you make the necessary lifestyle tweaks to lose the inches and feel full of energy.⁣
⁣
In my group you can follow a 30 minute daily exercise programme in your own living room. Getting it done from home really helps reinforce healthy habits. There will be lots of modified moves and low impact exercises with a focus on beginners fitness. ⁣
⁣
Exercise not your thing ? ⁣
That’s ok every morning there is a coffee chat with Maggie and Shazza with hints and tips about creating and sticking to healthy habits. ⁣
We answer questions like...⁣ ‘What the heck should I eat anyway?’ & ‘What’s better low carb or low fat?’⁣
We address problems like...⁣ ‘I have no motivation!’ & ‘Nothing works for me’. ⁣
⁣
☕️ Coffee chats are little nuggets of information trying to help you navigate through the fads, diets and sometimes mis information out there AND help you find the fun in all this. ⁣
⁣
And finally you can join my Fit’n’Fun group from January 27th and will start 1st February till 29th February. Please request my Fit’n’Fun joining form to answer a few simple questions. ⁣
⁣
You can do it! ⁣

#newyearresolutions2020 #exerciseisnotforme #whatarecarbsagain #howmuchprotein #isfatbad #cantloseweight #nomotivationtoday #docaloriesmatter #ihavenoenergy #imtoobusyforthis #dontknowwheretostart #ihavesugarproblems #idontknowwhattoeat

Fit’N’Fun for February⁣

Thank goodness the New Year habitual self bashing is over! ⁣
Did you make resolutions involving restricting yourself and being ‘good’ with food. Perhaps you decided you would spend an hour(s) in the gym every single day. You are probably driven by an overwhelming urge to lose weight. GIRL it doesn’t have to be this way.⁣

Join my Fit’N’Fun group and find the balance. How do you make the necessary lifestyle tweaks to lose the inches and feel full of energy.⁣

In my group you can follow a 30 minute daily exercise programme in your own living room. Getting it done from home really helps reinforce healthy habits. There will be lots of modified moves and low impact exercises with a focus on beginners fitness. ⁣

Exercise not your thing ? ⁣
That’s ok every morning there is a coffee chat with Maggie and Shazza with hints and tips about creating and sticking to healthy habits. ⁣
We answer questions like...⁣ ‘What the heck should I eat anyway?’ & ‘What’s better low carb or low fat?’⁣
We address problems like...⁣ ‘I have no motivation!’ & ‘Nothing works for me’. ⁣

☕️ Coffee chats are little nuggets of information trying to help you navigate through the fads, diets and sometimes mis information out there AND help you find the fun in all this. ⁣

And finally you can join my Fit’n’Fun group from January 27th and will start 1st February till 29th February. Please request my Fit’n’Fun joining form to answer a few simple questions. ⁣

You can do it! ⁣

#newyearresolutions2020 #exerciseisnotforme #whatarecarbsagain #howmuchprotein #isfatbad #cantloseweight #nomotivationtoday #docaloriesmatter #ihavenoenergy #imtoobusyforthis #dontknowwheretostart #ihavesugarproblems #idontknowwhattoeat

What does 'x' amount of protein look like?

I often get asked how much protein you should have a day and what does 20 to 30g protein look like or how much of a certain type of food you need.

If you are training, becoming more active or wanting to lose body fat, ideally you need - 
1.6g to 2.2g of protein per kg of your body weight.

I sent a guide to one of my clients wanting to do veganary, this is to help make sure she knows how much quantity she would need from the following protein sources! 
I also added pescatarian and vegetarian options, as she would like to increase her plant base foods and moderate the amount of meat she has after veganary has finished.

Below are examples of 20 to 30g of protein  per serving:

3 eggs and a round of toast (classic white) = 22g *Amount will vary on the type of bread.
Rye is one of the highest 9grams per 100g

Protein powder with semi skimmed milk = 30g * Can substitute for vegan whey and almond milk = 24g

200g 0%fat Greek yoghurt = 20g

100g Haddock = 25g

100g Cod = 18g * it is usually per fish portion, the packaging from the frozen bags at Aldi are normally 400g and have 4 portions in them, so about 100g each.

300g red lentils = 27g 
100g chickpeas = 19g 
240g black pinto beans = 19g

300g tofu = 24g

200g edemame beans = 22g

100g chicken breast = 27g

200g 7% turkey mince = 28g

200g quorn mince = 29g

Hope you find this guide helpful! 
Best thing to do is plan the meals first before you do a shopping list.

This way you can track if you are having enough protein each day 👍

If you have any questions send me a DM or email thenagptfitness@gmail.com

#protein #proteinamount #howmuchprotein #vegetarianprotrein #veganprotein #veganary #vegetarian #macros #nutrition #personaltrainer #personaltraining #stoneleisurecentre #onlinepersonaltrainer

What does 'x' amount of protein look like?

I often get asked how much protein you should have a day and what does 20 to 30g protein look like or how much of a certain type of food you need.

If you are training, becoming more active or wanting to lose body fat, ideally you need -
1.6g to 2.2g of protein per kg of your body weight.

I sent a guide to one of my clients wanting to do veganary, this is to help make sure she knows how much quantity she would need from the following protein sources!
I also added pescatarian and vegetarian options, as she would like to increase her plant base foods and moderate the amount of meat she has after veganary has finished.

Below are examples of 20 to 30g of protein per serving:

3 eggs and a round of toast (classic white) = 22g *Amount will vary on the type of bread.
Rye is one of the highest 9grams per 100g

Protein powder with semi skimmed milk = 30g * Can substitute for vegan whey and almond milk = 24g

200g 0%fat Greek yoghurt = 20g

100g Haddock = 25g

100g Cod = 18g * it is usually per fish portion, the packaging from the frozen bags at Aldi are normally 400g and have 4 portions in them, so about 100g each.

300g red lentils = 27g
100g chickpeas = 19g
240g black pinto beans = 19g

300g tofu = 24g

200g edemame beans = 22g

100g chicken breast = 27g

200g 7% turkey mince = 28g

200g quorn mince = 29g

Hope you find this guide helpful!
Best thing to do is plan the meals first before you do a shopping list.

This way you can track if you are having enough protein each day 👍

If you have any questions send me a DM or email thenagptfitness@gmail.com

#protein #proteinamount #howmuchprotein #vegetarianprotrein #veganprotein #veganary #vegetarian #macros #nutrition #personaltrainer #personaltraining #stoneleisurecentre #onlinepersonaltrainer

What is protein? How much of it do you need?
.
.
Check out my YouTube video on how to create your own diet plan so you NEVER have to worry about being too fat or skinny again 🙌🏾.
.
#whatisprotein #proteintips #proteinisgood #howmuchprotein #isproteingood #indianfitness #indianfitnessblogger #indianfitnessyoutuber #fitnessyoutuber #gymtips #diettips

What is protein? How much of it do you need?
.
.
Check out my YouTube video on how to create your own diet plan so you NEVER have to worry about being too fat or skinny again 🙌🏾.
.
#whatisprotein #proteintips #proteinisgood #howmuchprotein #isproteingood #indianfitness #indianfitnessblogger #indianfitnessyoutuber #fitnessyoutuber #gymtips #diettips

When you're day 1 of a new nutrition plan and your number 1 child asks to have tea at IKEA (after spending £1000 of your money on a new bedroom), and you're stuck with Greek yogurt and protein powder. Life sure is good 🙄🤣 @ewanrodger @marvturnerpt #somuchfood #allthegains #howmuchprotein #applecidervinegarcanstrippaint

When you're day 1 of a new nutrition plan and your number 1 child asks to have tea at IKEA (after spending £1000 of your money on a new bedroom), and you're stuck with Greek yogurt and protein powder. Life sure is good 🙄🤣 @ewanrodger @marvturnerpt #somuchfood #allthegains #howmuchprotein #applecidervinegarcanstrippaint

Why Protein? Protein is one of the three macronutrients that our body needs to function optimally. Consuming enough during a shift in diet and/or exercise is essential to maintaining long term change. Protein is an essential part of EVERY DIET and here's why:
.
✅PROTEIN BUILDS & PRESERVES LEAN MUSCLE
✅PROTEIN PROMOTES FASTER RECOVERY
✅PROTEIN KEEPS YOU SATISFIED
.
Do you know how much protein you need daily? Take our quiz now to find out!
.
LINK IN BIO ☝️✌
.
.
📸_@thealipalm
.
#mentalstrength #physicalstrength #BuiltByStrength #strength #motivation #fitness #bodybuilding #athletes #stronger #NSF #GrassFed #CleanProtein #proteinquiz #howmuchprotein #proteinshake

Why Protein? Protein is one of the three macronutrients that our body needs to function optimally. Consuming enough during a shift in diet and/or exercise is essential to maintaining long term change. Protein is an essential part of EVERY DIET and here's why:
.
✅PROTEIN BUILDS & PRESERVES LEAN MUSCLE
✅PROTEIN PROMOTES FASTER RECOVERY
✅PROTEIN KEEPS YOU SATISFIED
.
Do you know how much protein you need daily? Take our quiz now to find out!
.
LINK IN BIO ☝️✌
.
.
📸_@thealipalm
.
#mentalstrength #physicalstrength #BuiltByStrength #strength #motivation #fitness #bodybuilding #athletes #stronger #NSF #GrassFed #CleanProtein #proteinquiz #howmuchprotein #proteinshake

Proteins are the most important macronutrient. .
Most of my Online Coaching clients are struggling to eat enough protein. Many people think that are eating enough proteins but it depends on 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 a 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. .
Required values are counted to survive and values you really need to be successful are different. 
It is like difference being “I am alive” or “I am rocking it”
.
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. .
Do you know how much protein you are currently eating? If you have never done it, I can only recommend to check it with App like FitMitTuro or Myfitnesspal. .
If you need any help, let me know! 
I am always happy to help you to reach your goals and most of all to build new sustainable lifestyle for you.

#proteins #eiweiss #eiweiß #highprotein #proteinfordays #caloriecountingdiet #howmuchprotein #weightlosshelp #healthyeats #fitmitturo #proteinrich

Proteins are the most important macronutrient. .
Most of my Online Coaching clients are struggling to eat enough protein. Many people think that are eating enough proteins but it depends on 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 a 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. .
Required values are counted to survive and values you really need to be successful are different.
It is like difference being “I am alive” or “I am rocking it”
.
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. .
Do you know how much protein you are currently eating? If you have never done it, I can only recommend to check it with App like FitMitTuro or Myfitnesspal. .
If you need any help, let me know!
I am always happy to help you to reach your goals and most of all to build new sustainable lifestyle for you.

#proteins #eiweiss #eiweiß #highprotein #proteinfordays #caloriecountingdiet #howmuchprotein #weightlosshelp #healthyeats #fitmitturo #proteinrich

Protein is such an important nutrient. Like carbs and fat, protein is a macronutrient, meaning out body needs a lot of it!!! Protein helps in building our bones, muscles, connective tissue, skin and blood 🌡💪🏼🦷 It is really important that we try to keep our body in an anabolic state (where muscle synthesis occurs) to ensure our body continues to preserve its muscle mass, rather than a catabolic state (where muscle breakdown occurs). Check out the recommended protein requirements above to get a bit of an idea if you’re body’s getting what it needs, (however no need to track, it’s not fun and not sustainable). Look out for my next post... I’ll be sharing my go to recipe for protein packed overnight oats (they’re great if you got to get up and go in the morning) 💪🏼 #protein #howmuchprotein #highproteinfoods #musclesynthesis #macronutrients #nutrition

Protein is such an important nutrient. Like carbs and fat, protein is a macronutrient, meaning out body needs a lot of it!!! Protein helps in building our bones, muscles, connective tissue, skin and blood 🌡💪🏼🦷 It is really important that we try to keep our body in an anabolic state (where muscle synthesis occurs) to ensure our body continues to preserve its muscle mass, rather than a catabolic state (where muscle breakdown occurs). Check out the recommended protein requirements above to get a bit of an idea if you’re body’s getting what it needs, (however no need to track, it’s not fun and not sustainable). Look out for my next post... I’ll be sharing my go to recipe for protein packed overnight oats (they’re great if you got to get up and go in the morning) 💪🏼 #protein #howmuchprotein #highproteinfoods #musclesynthesis #macronutrients #nutrition

Myth: You need protein right after your workout

When you exercise, you damage your muscles, which your body then needs to repair, often making them more resilient (bigger) in the process.

The raw material for this repair is the protein you ingest, yet the existence of a post-workout “anabolic window” for this ingestion remains a contentious topic in the literature.

You need protein right after your workout” may not be a myth so much as an exaggeration.

Consuming 20–40 g of protein within the two hours following your workout may be ideal, but it isn’t necessary.

What matters most is your daily protein intake.

To maximize muscle repair, aim for 1.4–2.2 g of protein per kilogram of bodyweight per day (0.64–1.00 g/lb/day).
👇
The Truth—You don’t need protein immediately after your workout, but you might benefit from 20–40 g within within the next couple of hours.

What matters most, however, is how much protein you get over the course of the day.

Source: examine.com

#proteintips #proteinpowder #proteinshake #proteinafterworkout #howmuchprotein #mindfuleating #mindfuleatingtips #lawrenceks #kcmo #kc #kansascity

Myth: You need protein right after your workout

When you exercise, you damage your muscles, which your body then needs to repair, often making them more resilient (bigger) in the process.

The raw material for this repair is the protein you ingest, yet the existence of a post-workout “anabolic window” for this ingestion remains a contentious topic in the literature.

You need protein right after your workout” may not be a myth so much as an exaggeration.

Consuming 20–40 g of protein within the two hours following your workout may be ideal, but it isn’t necessary.

What matters most is your daily protein intake.

To maximize muscle repair, aim for 1.4–2.2 g of protein per kilogram of bodyweight per day (0.64–1.00 g/lb/day).
👇
The Truth—You don’t need protein immediately after your workout, but you might benefit from 20–40 g within within the next couple of hours.

What matters most, however, is how much protein you get over the course of the day.

Source: examine.com

#proteintips #proteinpowder #proteinshake #proteinafterworkout #howmuchprotein #mindfuleating #mindfuleatingtips #lawrenceks #kcmo #kc #kansascity

BURN GOES TO SCHOOL! This is proof that Burn is so much than a gym! Shout out to our member @michelle_gram for adding our trainers into her math class! 
Comment below if you know the answer!! Special prize for anyone that gets it right!! ⬇️⬇️⬇️⬇️
#bleedblue #burnbuford #burnbootcamp #mathmemes #howmuchprotein

BURN GOES TO SCHOOL! This is proof that Burn is so much than a gym! Shout out to our member @michelle_gram for adding our trainers into her math class!
Comment below if you know the answer!! Special prize for anyone that gets it right!! ⬇️⬇️⬇️⬇️
#bleedblue #burnbuford #burnbootcamp #mathmemes #howmuchprotein

Here are three slides from my presentation at the Australasian Academy of Anti-Ageing Medicine (A5M) conference in Melbourne back in Aug 2018. 
Seems like such a long time ago 😱⌚️ In my talk, one of the objectives is to look at:
☑️Different types of common diets - looking at science, myths and misconceptions ☑️Roles they might play in prolonging health and longevity 
I hope this is useful as it gives you an indication of the amount of protein that is required to be consumed, depending on your activity 🙏🏻 @anytimefitnessnowra 
#lifestylemedicine #lifestylemedicinecoach 
#lowcarb
#modifiedketo #keto #ketofam 
#eatingforlife
#healthspanvslifespan 
#strengthtraining #longevity #howmuchprotein 
#anytimefitness 
#anytimefitnessnowra 
#eatyourprotein 
#theintegrativepharmacist

Here are three slides from my presentation at the Australasian Academy of Anti-Ageing Medicine (A5M) conference in Melbourne back in Aug 2018.
Seems like such a long time ago 😱⌚️ In my talk, one of the objectives is to look at:
☑️Different types of common diets - looking at science, myths and misconceptions ☑️Roles they might play in prolonging health and longevity
I hope this is useful as it gives you an indication of the amount of protein that is required to be consumed, depending on your activity 🙏🏻 @anytimefitnessnowra
#lifestylemedicine #lifestylemedicinecoach
#lowcarb
#modifiedketo #keto #ketofam
#eatingforlife
#healthspanvslifespan
#strengthtraining #longevity #howmuchprotein
#anytimefitness
#anytimefitnessnowra
#eatyourprotein
#theintegrativepharmacist

But where do you get your protein from?
Subscribe: Carrieonrunning.net

#veganrecipes #veganprotein #howmuchprotein #theproteinmyth #veganhealth #plantstrongvegan #gamechanger #veganathletes

But where do you get your protein from?
Subscribe: Carrieonrunning.net

#veganrecipes #veganprotein #howmuchprotein #theproteinmyth #veganhealth #plantstrongvegan #gamechanger #veganathletes

My beautiful people ask me sometimes. How much protein I take and how many shakes I drink. I guess it will be easier to explain it here☺️
.
In general I consume between 100-150 grams of protein a day. So if I don’t train or exercise in a day my body naturally ask me for less food and hence less protein, carbo’s and fats. If I train hard at the gym plus I am very active during the day, I am constantly hungry, then, is when I ended drinking three shakes a day of 30g approx of protein each. One in the morning, second one after my training and last one in the afternoon, in between lunch and dinner. So, my secret is to always listen to the body and of course knowing the foods and their nutrients is key in order to know how to balance our daily macro and micronutrients😉
.
.
.
.
#howmuchprotein #plantbasedprotein #proteinshake #veganprotein #veganproteinshake #nutritionist #vegannutritionist #nutriologavegana #plantbasedlife #plantbasednutrition #fitmom #getfit #macros #countingmacros #vegancoach

My beautiful people ask me sometimes. How much protein I take and how many shakes I drink. I guess it will be easier to explain it here☺️
.
In general I consume between 100-150 grams of protein a day. So if I don’t train or exercise in a day my body naturally ask me for less food and hence less protein, carbo’s and fats. If I train hard at the gym plus I am very active during the day, I am constantly hungry, then, is when I ended drinking three shakes a day of 30g approx of protein each. One in the morning, second one after my training and last one in the afternoon, in between lunch and dinner. So, my secret is to always listen to the body and of course knowing the foods and their nutrients is key in order to know how to balance our daily macro and micronutrients😉
.
.
.
.
#howmuchprotein #plantbasedprotein #proteinshake #veganprotein #veganproteinshake #nutritionist #vegannutritionist #nutriologavegana #plantbasedlife #plantbasednutrition #fitmom #getfit #macros #countingmacros #vegancoach

PROTEIN INTAKE 
There is a tendency for people to think that the more protein there is in the diet, the better. At the Plaskett College, we do not think this way however, because it takes a lot of the body's energy just to digest protein and leaves much less energy for other purposes, like cleansing the body.

Hence we believe that the correct amount of protein is 'just enough' to supply all the amino acid requirements and no more. Excess protein may overwhelm a weak digestive system, allowing undigested protein to pass through the intestines. It may lodge in the lower intestines and putrefy there, leading to toxin formation.

Excessive protein, where it is both taken in and digested, is not required for the building and repair of tissues. The body has little it can do with any excess except to use it for energy. So the nitrogen component is stripped off it and converted by the liver into urea, ready for excretion by the kidney. The synthesis of urea takes up energy, so the excessive intake of protein makes energy demands upon the body, not only for digestion, but later for elimination of the waste products of its breakdown. Then the carbon and hydrogen components are 'burnt' to give energy or else converted to energy stores in the form of either glycogen or fat.

#proteinintake #protein #howmuchprotein #excessiveprotein #urea #kidneys #proteinsynthesis #proteinsupplement #proteinshake #proteinpowder #dietandnutrition #onlinelearning

PROTEIN INTAKE
There is a tendency for people to think that the more protein there is in the diet, the better. At the Plaskett College, we do not think this way however, because it takes a lot of the body's energy just to digest protein and leaves much less energy for other purposes, like cleansing the body.

Hence we believe that the correct amount of protein is 'just enough' to supply all the amino acid requirements and no more. Excess protein may overwhelm a weak digestive system, allowing undigested protein to pass through the intestines. It may lodge in the lower intestines and putrefy there, leading to toxin formation.

Excessive protein, where it is both taken in and digested, is not required for the building and repair of tissues. The body has little it can do with any excess except to use it for energy. So the nitrogen component is stripped off it and converted by the liver into urea, ready for excretion by the kidney. The synthesis of urea takes up energy, so the excessive intake of protein makes energy demands upon the body, not only for digestion, but later for elimination of the waste products of its breakdown. Then the carbon and hydrogen components are 'burnt' to give energy or else converted to energy stores in the form of either glycogen or fat.

#proteinintake #protein #howmuchprotein #excessiveprotein #urea #kidneys #proteinsynthesis #proteinsupplement #proteinshake #proteinpowder #dietandnutrition #onlinelearning

Happy Monday!

Here is an easy low carb/high protein meal idea of 🥩steak bites, 🥚an egg, and 🥗a salad.

Next time you make a steak for dinner consider grilling one or two extra and then chop them up and freeze them to pull out and provide an easy protein boost in a meal when needed.

Regardless if you prefer to carb cycle, eat keto, make vegan choices, or any other number of eating styles here is my tip:

Focus on the protein!! ✅ Most people eat enough protein to not be deficient but that is not close to the amount required for ideal health and body composition.

Protein is essential for maintaining and gaining muscle. 💪Which in turn is essential for a healthy metabolism.

There are many personal factors to consider when determining how much protein someone should be eating: activity level, age, and muscle mass to name just a few.

However a reasonable rule of thumb for people trying to loose weight and/or boost their metabolism is to try and get about 30% of their calories from protein. 
To calculate this, multiple your daily calorie intake by .075 to get an idea of how many grams of protein to shoot for each day.

What is one of your favorite sources of protein?

Happy Monday!

Here is an easy low carb/high protein meal idea of 🥩steak bites, 🥚an egg, and 🥗a salad.

Next time you make a steak for dinner consider grilling one or two extra and then chop them up and freeze them to pull out and provide an easy protein boost in a meal when needed.

Regardless if you prefer to carb cycle, eat keto, make vegan choices, or any other number of eating styles here is my tip:

Focus on the protein!! ✅ Most people eat enough protein to not be deficient but that is not close to the amount required for ideal health and body composition.

Protein is essential for maintaining and gaining muscle. 💪Which in turn is essential for a healthy metabolism.

There are many personal factors to consider when determining how much protein someone should be eating: activity level, age, and muscle mass to name just a few.

However a reasonable rule of thumb for people trying to loose weight and/or boost their metabolism is to try and get about 30% of their calories from protein.
To calculate this, multiple your daily calorie intake by .075 to get an idea of how many grams of protein to shoot for each day.

What is one of your favorite sources of protein?

Wie viel Eiweiß 🥚 braucht man wirklich um gesund und leistungsfähig zu sein? 🤔
Schaut man zu den Empfehlungen der Deutschen Gesellschaft für Ernährung sind es 0,8g pro kg Körpergewicht.

Glaubt man den Empfehlungen verschiedener Proteinpulver-Hersteller sind es bis 3-4g pro kg Körpergewicht. 🧐

Was stimmt wirklich??? Im aktuellen Blog beleuchten wir, was die Studienlage zu dem Thema rät! 👨‍💻 Link: 👉🏻 www.func-fit.de/fitness-blog 👈🏻 ■ ■ ■ 
#protein #eiweiß #proteinfood #howmuchprotein #ernährungsberatung #ernährungswissenschaften #ernährungsfakten #ernährungscoach #ernährungscoaching

Wie viel Eiweiß 🥚 braucht man wirklich um gesund und leistungsfähig zu sein? 🤔
Schaut man zu den Empfehlungen der Deutschen Gesellschaft für Ernährung sind es 0,8g pro kg Körpergewicht.

Glaubt man den Empfehlungen verschiedener Proteinpulver-Hersteller sind es bis 3-4g pro kg Körpergewicht. 🧐

Was stimmt wirklich??? Im aktuellen Blog beleuchten wir, was die Studienlage zu dem Thema rät! 👨‍💻 Link: 👉🏻 www.func-fit.de/fitness-blog 👈🏻 ■ ■ ■
#protein #eiweiß #proteinfood #howmuchprotein #ernährungsberatung #ernährungswissenschaften #ernährungsfakten #ernährungscoach #ernährungscoaching

Koliko proteina dnevno je potrebno za izgradnju mišićne mase❓
.
➡️Sigurno već svi znaju koliko su proteini bitni ako pričamo o vježbanju, dijeti i dobrom fit izgledu. 
Međutim na internetu se mogu pronaći savjeti o dnevnoj potrebi za proteinima od 0.8 pa sve do 3g proteina po kilogramu tjelesne mase.
. 
Što je zapravo točno❓
.
➡️Dok ugljikohidrati i masti prvenstveno služe za energiju, primarna svrha proteina je izgradnja. 
Mišići su izgrađeni od proteina. 
Nemoguće je izgraditi mišiće ili održati teško stečenu mišićnu masu na dijeti bez adekvatnog unosa proteina.
.
➡️Preporučene dnevne količine (RDA)
To su procjene znanstvenih udruga za dnevne potrebe ljudi. 
Njihove trenutne preporuke su 0.8g proteina po kilogramu tjelesne mase. 
Moramo uzeti u obzir da se njihove preporuke odnose na sedentarne osobe. 
Također uzmimo u obzir da su to minimalne preporuke koje osoba mora svaki dan unijeti da se ne razboli. 
Za nekoga ko je u težinskom treningu i cilj mu je povećati mišićnu masu 0.8g/kg sigurno nije dovoljno.
. 
Nova istraživanja❓
.
➡️📉Najnovija istraživanja pokazala su da je optimalan unos proteina za izgradnju mišićne mase 2.2g/kg tjelesne mase. 
Prema tome, osoba od 75kg za izgradnju mišićne mase trebala bi dnevno konzumirati 165g proteina. .
👉📉Istrazivanje=2.2g/kg težine✔️
.
🤔💡 Možete i iznad 2.2g/kg, ali ako vam je cilj dobivanje mišićne mase nebi smjeli manje od toga
. 
#istrazivanje #dobivanjemišićnemase #proteini #howmuchprotein #proteinintake #research #protein
#kaksinapravistaktibu #ksnttb

Koliko proteina dnevno je potrebno za izgradnju mišićne mase❓
.
➡️Sigurno već svi znaju koliko su proteini bitni ako pričamo o vježbanju, dijeti i dobrom fit izgledu.
Međutim na internetu se mogu pronaći savjeti o dnevnoj potrebi za proteinima od 0.8 pa sve do 3g proteina po kilogramu tjelesne mase.
.
Što je zapravo točno❓
.
➡️Dok ugljikohidrati i masti prvenstveno služe za energiju, primarna svrha proteina je izgradnja.
Mišići su izgrađeni od proteina.
Nemoguće je izgraditi mišiće ili održati teško stečenu mišićnu masu na dijeti bez adekvatnog unosa proteina.
.
➡️Preporučene dnevne količine (RDA)
To su procjene znanstvenih udruga za dnevne potrebe ljudi.
Njihove trenutne preporuke su 0.8g proteina po kilogramu tjelesne mase.
Moramo uzeti u obzir da se njihove preporuke odnose na sedentarne osobe.
Također uzmimo u obzir da su to minimalne preporuke koje osoba mora svaki dan unijeti da se ne razboli.
Za nekoga ko je u težinskom treningu i cilj mu je povećati mišićnu masu 0.8g/kg sigurno nije dovoljno.
.
Nova istraživanja❓
.
➡️📉Najnovija istraživanja pokazala su da je optimalan unos proteina za izgradnju mišićne mase 2.2g/kg tjelesne mase.
Prema tome, osoba od 75kg za izgradnju mišićne mase trebala bi dnevno konzumirati 165g proteina. .
👉📉Istrazivanje=2.2g/kg težine✔️
.
🤔💡 Možete i iznad 2.2g/kg, ali ako vam je cilj dobivanje mišićne mase nebi smjeli manje od toga
.
#istrazivanje #dobivanjemišićnemase #proteini #howmuchprotein #proteinintake #research #protein
#kaksinapravistaktibu #ksnttb

When it comes to eating #protein, there are three things to consider: What type? How much? and When? We’ve got some answers ⬇️: https://blog.nasm.org/nutrition/the-second-scoop-on-protein-when-what-and-how-much/

#HowMuchProtein #NutritionHacks #DividedLabs #DeterminedToDominate #EatRight

When it comes to eating #protein , there are three things to consider: What type? How much? and When? We’ve got some answers ⬇️: https://blog.nasm.org/nutrition/the-second-scoop-on-protein-when-what-and-how-much/

#HowMuchProtein #NutritionHacks #DividedLabs #DeterminedToDominate #EatRight

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 ☺️ .
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@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