You NEED Protein
Yesterday I mentioned that if you want to LOOK a certain way to need to EAT a certain way. You can't out exercise your diet and to get strong and lean you MUST eat protein. Do you want to transform yourself into a ass kicking name taking athlete? Then you need to eat MORE protein.
CrossFit, unlike other types of exercise, is a strength and conditioning program which means you'll develop muscle mass in addition to cardiovascular endurance and stamina. Developing stamina and strength requires a higher amount of protein than just developing cardiovascular endurance alone. Protein is one of three macronutrients, the other 2 are carbohydrates and fat. Protein is the building blocks of muscle, carbohydrates fuel our activities and fat is vital for brain functions, energy storage and it protects our internal organs. All three macronutrients contain calories which our bodies use to fuel our metabolism and activities. The current recommended daily allowance (RDA) for protein is 0.8g per KG of body weight. That is way LESS than my baseline recommendation of 1g per pound of lean body mass. During your Check-ins I calculate your lean body mass specifically so we can learn the minimum amount of protein you need. Some of us need more, much more than we think. I recently came across this nice summarization of why you need protein from the nutrition coaching group, Working Against Gravity. Based on their research and results with clients they suggest: The current RDA âfor protein is simply not enough for the vast majority of people who are active, want to build strength or maintain physical strength, or want to prevent frailty with age.
For most of us, eating our lean body mass in grams of protein is a challenge, which is why you see so many of us supplement with whey and casein protein or collagen peptides. Drinking a protein shake or eating a protein bar is an easy way to reach your protein goals.
Whey protein is easily digestible by almost everyone. Most whey protein supplements provide 20-40g of protein per serving and the recommendation is to consume post-workout. Casein is a slower digesting protein which is why it's commonly consumed in the evening. Collagen peptides can be consumed anytime. If you've heard that collagen is an incomplete protein and doesn't count towards your protein goals. don't worry. As with many nutrition myths, I've explore that one, too. Did you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours? Share with us in the comments. â
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