IF YOU ARE STRENGTH TRAINING, YOU NEED TO EAT MORE PROTEIN!
We stress our muscles when we strength train, causing them to break down. When we give our body protein (preferably within the hour of completing our SuperSlow workout), it helps heal and repair our muscles as they start to rebuild during the recovery process. However, aiding in the recovery process is not the only benefit of increasing the amount of protein in our diet after our workout!
A recent review by The New York Times finds that “eating more protein, well past the amounts currently recommended, can significantly augment the effects of lifting weights, especially for people past the age of 40.”
In fact, researchers from McMaster University in Hamilton, Ontario looked to see if there was a correlation between weight training performance and protein intake. They aggregated the results from 49 high-quality studies of over 1,800 men and women of varying ages and weight training experience. They concluded that subjects who significantly ramped up their protein intake after a workout gained an extra 10% in strength and about 25% more muscle mass compared to control groups.
Federal recommendations for protein intake per day is:
- 56 grams for men
- 46 grams for women
However, the McMaster researchers concluded that protein intake should be much higher to maximize strength training performance, roughly 0.75 grams per pound of body weight. That would be approximately 130 grams of protein for a 175 lb individual!
EATING MORE PROTEIN = INCREASES IN STRENGTH
FUN FACT: “Eat or drink protein before you go to bed on workout days. That will maximize how the muscles use the protein while under repair.” – Rob Morton, PhD Student, McMaster University, Department of Kinesiology