Protein is one of the most critical building blocks for our bodies. While fat and carbohydrates provide us with long-lasting energy, protein is used to help rebuild and strengthen our muscles, making it very important for athletes.
However, there is a lot of confusing information out there about protein intake. So Devel Fitness has put together this quick guide to help you understand the truth behind protein intake for athletes. Read on, and learn with us!
How Much Protein Do I Actually Need?
For average, sedentary people, a protein intake of around 0.8g/kg is recommended – this adds up to 56g a day for a sedentary man, and around 46g a day for a sedentary woman. For those who are not athletic, this is more than enough to ensure muscles stay healthy.
However, athletes need much more protein – the American College of Sports Medicine recommends 1.2g-2g/kg per day for athletes. This adds up to 84-140g of protein for the average man, and 69-115g per day for the average woman – though your weight will influence how much protein you will require.
What Are The Benefits Of Eating More Protein?
Protein is fuel for your muscles, and helps rebuild them after a workout. Protein is also full of essential amino acids, which are critical to maintaining your health. Increasing your protein intake helps you build muscle more quickly, recover after harsh workouts, and can even help you bounce back from a sports injury, according to some studies.
In addition, protein offers a higher level of satiety than carbohydrates – essentially, if you eat more protein, you’ll feel more “full” for a longer period of time, compared to eating more carbs. This is because proteins take longer to break down and be absorbed by the body – they’re not as readily “bioavailable” as carbohydrates. This can be very helpful if you’re looking to lose weight.
What Are The Signs Of Protein Deprivation?
Most signs of protein deprivation are easy to identify, especially in athletes. Here are some of the most common signs and symptoms of a low-protein diet:
- Difficulty building muscle mass
- Longer recovery time between workouts
- Muscle, bone, joint pain
- Blood sugar swings
- Difficulty losing weight
- Slower wound/injury healing
- Decreased, sluggish metabolism
If you are experiencing one or more of these issues, we recommend taking a good look at your diet. See how much protein you’re really eating – chances are, it’s not enough to maintain a healthy, active lifestyle.
Eat More Protein – Live A Better Life!
For athletes and active individuals, eating plenty of protein is essential to staying healthy. So check out the tips in our guide above, and ensure that your protein intake is adequate for your fitness goals!
And if you’re looking for a new, fun alternative to the gym and easy fitness tips, visit Devel Fitness today, and learn more about our SuperBand system!
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Thanks for reading – and visit Devel Fitness for more workout tips, nutrition advice, and helpful information that can help you achieve your fitness goals!