The United States is popular for people wanting to consume large amounts of protein after lifting weights in hope to grow muscle mass. Although the function of protein is to grow and repair muscle tissues, high protein diets can lead to damage to the kidneys and other chronic illnesses. Rather than thinking about getting in a ton of protein following a workout, try to think about filling your body with a variety of nutrients to get all of the essentials. 

When you think about adding extra protein to your diet, you will also be adding other calories like fats and carbohydrates. This can lead to weight gain in the long run and causes your heart to work harder to digest the excess amino acids. The recommended daily caloric intake for protein in adults is 0/.8 g/kg body weight or 10%-35% of total daily calories. 

Complete protein foods are essential through the diet in order for your body to get all of the amino acids it needs to grow and repair. There are many foods that offer proteins like meat and vegetables. Having a large variety of protein sources within your diet will provide the body with essential nutrients to grow efficiently. Complete protein foods include rice and beans, fish, eggs, and dairy foods. 

Enjoy nutrient dense whole foods throughout your day and included in every meal to obtain optimal growth and health. Add different foods and calories possible to each meal to offer your body a variety in nutrients like fiber, vitamins, minerals, antioxidants, good fats, and essential amino acids. Follow a meal plan made for you personally based on your individual demographics such as your age, weight, and gender. Get a daily caloric intake recommendation based on personal goals you may have. 

Thank you for reading and remember, keep it balanced and delicious!

Elizabeth Heald

Health and Fitness Coach

The Outdoor Athlete Club 


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