Which proteins are considered after effective exercise?

protein

The main thing to build muscle faster

Macro - Amounts 

Protein: Aim for at least 1 gram of protein per kilogram of body weight per day. So, if you weigh 170 pounds, you want to use, 170g of protein. For the best results, you may need 1.5 grams of protein per kilogram of body weight per day. 

Protein is a key macronutrient for building strength. 

To be honest, it's a fat-to-carb ratio, it doesn't matter. For something that is right for you. Just make sure you eat more than you burn off. 

Macros In Food Sources 

This is a very good source of nutrition for each one of the three macronutrients. These foods should make up the bulk of your diet. 

Protein: chicken breast, chicken thighs, steak, and ground beef), fish (tuna, salmon, mackerel, and sardines), natural yogurt, cottage cheese, eggs, and protein powder. 

Fat (meat, eggs, and fish are a good source of high-quality fat content), avocado, nuts (almonds, walnuts), extra-virgin olive oil, or coconut oil and butter. 

Carbohydrates: Vegetables such as kale, spinach, broccoli, lettuce, romaine), fruits (blueberries, strawberries, oranges, bananas, pineapples, apples, and legumes/beans/seeds, (also is decent in protein, sweet potatoes, potatoes, quinoa, rice, oats.



Here is a sample diet:

200g baked potatoes
10 oz sirloin steak (570 calories, 36g fat, 0g carb, 58g protein)
100 grams broccoli (31 calories, 0g fat, 6g carbs, 3G protein)
Water (a glass of wine is fine if you are like me and you feel soft and it is 8pm. One glass)
Calories: 773

Protein: 63g (33%)

Carbs: 46g (24%)

Fat: 36g (43%)


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