Ready Set GO Fitness plan
Researchers show the daily requirement for protein increases with high-intensity fitness training. And anyone following one of the five Ready Set Go Fitness plans should consider increasing their current level of dietary protein to 1.6 to 1.7 grams of protein per kilogram of bodyweight. The chart below shows what this means in pounds rather than kilograms, (Protein nutrition and resistance exercise, 2001, Evans; Effects of exercise on dietary protein requirements, 1998, Lemon, PW).
supplement companies sell protein supplements loaded with sugar. Researchers
conclude, "Carbohydrate has, at most, a modest effect to enhance
the response to amino acid (protein) ingestion after exercise, (Effects
of amino acid intake on anabolic process, 2002, Wolfe).
Medium-intensity formula: 1.2 to 1.4 grams of protein per kilogram
of bodyweight. **High-intensity formula: 1.6 to 1.7 grams
What does this mean to you?
Time-crunched adults frequently find it hard to reach the 1-gram per pound of bodyweight goal. Personally, I find that 25 grams of protein after training helps to reach the daily protein goal. And it seems to lessen the desire for dietary sugar.
following Protein Quick List for after training nourishment may
THE 25-GRAMS of PROTEIN QUICK LIST
Have a great day!
Campbell, M.S., M.A., FACHE
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NOTE: The purpose of this newsletter is to expand thinking about fitness as an informational source for readers, and is not medical advice. Before attempting the Synergy Fitness program, the Sprint 8 Workout, or any high-intensity exercise program, consult your physician. This is not just a liability warning; it's wise to have a baseline medical exam before beginning a fitness program. Make your physician a partner in your fitness improvement plan.