Did you know that protein helps to repair and build your body’s tissues. Protein is also a building block of bones, muscles, cartilage, skin, and blood. When working out and especially weight training, it is important to have enough protein in your diet. Typically, the average person needs about 10-15% of their daily calories to come from protein. However, there are different amounts of protein for different individuals whether they are sedentary, active, adult, or teenagers. Here are some examples:
- Sedentary Person: 0.4 g / lb.
- Recreational Adult: 0.5 – 0.75 g / lb.
- Competitive Adult Athlete: 0.6 – 0.9g / lb.
- Growing Teenage Athlete: 0.8 – 0.9g / lb.
- Dieting Athlete, Reduced Cals. 0.8 – 0.9g / lb.
- Maximum for all healthy Athletes 0.9g / lb.
After doing my research on this topic, I found that you should stay within your limits of how much protein your body needs. More protein does not equal better. Your body needs carbohydrates also to function properly when working out. When all of the carbohydrates are depleted then the body has no more fuel to run on. It is important to balance your meals appropriately and throw in a protein shake if you want after a workout to help rebuild and repair those tissues in your body.
I also found out that if you eat a small amount of protein before your workout (you only need about 6g) that this can actually help your body to build and repair muscle immediately after a strength workout. It is basically like the protein is digested into amino acids and are put on standby waiting to repair the tissues.