How to Much Protein Eat for Exercise

The amount of protein you need for exercise depends on a number of factors, including your age, sex, activity level, and fitness goals.

Age

As you age, your body becomes less efficient at synthesizing protein. This means that you need to eat more protein to maintain your muscle mass. The recommended daily protein intake for adults over 65 is 0.8-1.0 grams per kilogram of body weight.

Sex

Men typically need more protein than women. This is because men have more muscle mass and a higher metabolic rate. The recommended daily protein intake for men is 1.2-1.7 grams per kilogram of body weight.

Activity Level

If you are sedentary, you do not need as much protein as someone who is very active. The recommended daily protein intake for sedentary adults is 0.8-1.0 grams per kilogram of body weight. However, if you are very active, you may need to eat up to 2.0 grams of protein per kilogram of body weight.

Fitness Goals

If you are trying to build muscle, you will need to eat more protein than someone who is simply trying to maintain their weight. The recommended daily protein intake for athletes and bodybuilders is 1.4-2.0 grams per kilogram of body weight.

Protein Sources

There are many different sources of protein, including meat, poultry, fish, eggs, dairy products, beans, nuts, and seeds. The best sources of protein are those that are low in saturated fat and cholesterol.

Protein Timing

The timing of your protein intake is also important. You should eat protein throughout the day, especially before and after workouts. This will help you to build and maintain muscle mass.

Conclusion

The amount of protein you need for exercise depends on a number of factors. By following the guidelines in this article, you can make sure that you are getting the protein you need to reach your fitness goals.

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