Eating for resistance training

Eating for resistance training

If you’ve just started a weight-training program…you’ll need extra protein to help your muscles adapt to the new strengthdemands. This means increasing the average requirement of 0.8 to 1g of proteinper kilogram of body weight a day up to 1.3-1.5 grams per kg. For example, a60kg woman’s needs will go from around 60g of protein per day up to 78 to 90g.

Top up: Add a few the following foods, each of whichcontains about 10g of protein.

*Two small hard-boiled eggs
*1½ slices reduced-fat cheese
*50g canned tuna or salmon
*Small tub reduced-fat yoghurt
*One cup skim milk

If you’ve beenweight training for more than three months… your body’s need for extra proteintapers off, so you can go back to the standard amount.

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