Paul L. Brewster

How Much Protein for Athletes: Protein Secrets


Why Do We Need Protein? Trainers and various other sports medicine professionals are all sure to tell you that eating healthy is part of being a successful athlete. What is not always mentioned is the requirement that you actually put forth the time and effort to create a balanced diet. This includes the use of fats, proteins, and carbohydrates.

The thinking that is required of athletes in nutritional situations is to consider food as a form of energy. Eating the right food can provide benefits to the body in terms of extended energy and better muscle mass. While omitting this vital component can result in muscle fatigue, weakened muscles, deteriorating muscles, and even exhaustion, to mention a few problems, This leaves athletes with the responsibility of working closely with their doctors and coaches to develop an appropriate diet based on their individual athletic abilities.

In order to be successful, especially when doing endurance or strength-intensive sports, it is important to have the necessary muscle strength to actually perform the activity. If you are not consuming the correct nutrients, you are harming your body. However, there is more to proper nutrition than simply eating a small amount of the nutrients.

For athletes, protein is a requirement in order to help build and maintain muscle mass. Athletes with low protein intake will lose muscle strength as well as mass, which can ultimately alter their performance, strength, and even health in the long term. Because of the benefits of consuming protein for athletes, it is vital that enough protein be consumed to keep the muscles in proper shape.

How Much Protein for Athletes


A rough guideline for general health is that you need to consume a minimum of 8.8 grams of protein per kilogram of body weight each and every day. For athletes who are involved in endurance sports, the number increases to 1.2 to 1.4 grams per day, and for those athletes who are involved in strength training activities, the number jumps to as much as 1.4 to 1.8 grams per kilogram of body weight per day.

If protein intake is increased, it means eating multiple meals throughout the day. Eating six meals per day is a good rule of thumb. Try to eat four solid meals and two liquid meals consisting of protein shakes.

If you are a 220-pound weightlifter, your protein intake should be about 180 grams per day. I’ll break it down for you. 220/2.2 gives you 100 kilograms of body weight. Now 100 x 1.8 gives us 180 grams, the daily protein intake for a strength-training athlete of that body weight. Let’s divide that across six meals, and we have 30 grams of protein per meal.

Other Reasons to Increase Protein Intake

In addition to the general guidelines that are set forth, there are also times when it may be beneficial to increase protein consumption to assist in muscle injury healing. When this is a consideration, you should talk to your doctor and get their exact recommendation on the amount of protein you should be consuming in accordance with maintaining an overall healthy outlook and physical routine.

It is essential that you always carefully discuss your exact protein requirements with your doctor as well as your coach whenever you start a new athletic activity, especially if you are enduring some especially rigorous training for any reason. It is one of the most important things you can do to ensure that your body continues to develop and maintain the muscle mass that is needed to sustain the athletic activity of your choice.

Remember, protein is a necessary component to help ensure that you are creating and maintaining muscle mass, which is a requirement for all athletic activities. Which muscles you use and how strong they must be can vary; however, having the muscle mass required is essential. About 17% of the human body is made of protein, which forms essential components of all body tissue. All protein in the body has a function, so there is no storage pool for protein; hence, it must be replenished daily.


Protein intake ranging from 1.4 to 1.8 grams of protein per kilogram of body weight can be beneficial for an individual involved in an intense training program. Protein has been typecast as something that will make you big and strong, but muscle growth is not controlled by the level of protein one takes; rather, it is the growth demand caused by intense training or stress that will determine how much protein one should take in. We don’t have to consume an extraordinary amount of protein, but taking more than the RDA when exercising is not only safe but beneficial. Excellent sources of protein are lean beef, chicken and turkey breast, salmon and tuna, and milk and eggs.

Plan for a Low-Carb Diet

Plan for a Low-Carb Diet 2023 – Guide for Beginners

Low-Carb Diet

Plan for a Low-Carb Diet: For those who can’t afford to go through an expensive diet program like the Medifast Diet or the South Beach Diet but want the same remarkable results, a low-carb diet plan is the one for you. A low-carb weight loss program employs minimal carbohydrate intake.

If you are finally set to take on a low carb diet plan, the first thing you need to do is to familiarize yourself with the three types of carbohydrates.  They are your fibers, sugars, and starches. All these three are energy sources for your body and they work with the other nutrients to help keep your body functioning efficiently. But, of course, not all types of carbohydrates are beneficial to our health.

Plan for a Low-Carb Diet

Plan for a Low-Carb Diet

When there’s a sudden increase in blood sugar in your system, that is often due to bad carbohydrates. When a person has high blood sugar, it can result in serious complications if not taken care of immediately, such as kidney failure, blindness, and weakening of the immune system.

Although a low-carb diet plan is an inexpensive type of weight loss program, it doesn’t mean that it is also the easiest. We’ve relied so much on high carb foods ever since we were kids that falling off the diet plan can be just too easy. So make sure that you can control your cravings, especially in the early stages of your diet. One sure way to suppress your appetite is not to skip any meals, especially breakfast. You can even eat meals five times a day in minimum servings so that you won’t easily get hungry in between these meals.

So what foods are you allowed to eat when on a low-carb diet? Definitely not beans, fruits, milk, bread, nuts, potatoes, pasta, corn, and grains in the first 2 weeks of your diet plan. However, in the second phase of the program, you can already eat some of those foods you were not allowed to eat during the first week. When you are already close to your target weight, then that is the time you can be allowed to eat whole grain products, along with potatoes and corn. I would personally recommend you avoid huge quantities of foods that have refined sugar and flour, even if you’ve already reached your goal weight.

Do not ever think that when you’ve reached your desired weight, it is already safe to go back to those foods you were deprived of when you were starting. Remember that those are the foods that cause you to feel bloated. Knowing what you can and cannot eat is just part of the process of losing weight. If you really want long-term results, you need to make some alterations in your lifestyle too.  Keep it healthy by doing regular exercise and ensuring a regular intake of 8 glasses of water every day.  In any kind of weight loss program, it would be best to change your goal to healthy living once you’ve reached your target weight.

Prebiotics for Diarrhea
Best weight loss diet plan
diet to go

Prebiotics For Diarrhea – Put A Halt To Diarrhea With Prebiotics

Prebiotics For Diarrhea – Taking prebiotics for diarrhea relief is still an underutilized tool, but it is quickly gaining popularity as we learn more about how the digestive system functions. The digestive system contains a certain amount of beneficial bacteria and if the level of these bacteria gets too low, it can leave you susceptible to a number of uncomfortable conditions, including diarrhea.

Maintaining the proper bacteria levels in your digestive system is precisely where prebiotics can be a big help. Prebiotics are a form of carbohydrate that does not break down as it passes through the digestive tract. It is then used as a food source by probiotics, or beneficial bacteria. It is this beneficial bacteria that can help you to fight off diarrhea.

Additional Hints: Qualia Mind Review

While it is possible to ingest probiotics directly, particularly in foods like yogurt, it is much healthier in the long run to promote natural production of probiotics by your body. This can be done with the introduction of prebiotics on a regular basis. And encouraging probiotic production is only one reason why using prebiotics for diarrhea treatment is such a good idea.

Studies have shown that prebiotics can also inhibit the growth of harmful bacteria, some of which can be directly responsible for causing diarrhea. In cases where a bout of diarrhea is caused by bacterial infection or certain illnesses, using prebiotics to help treat it is a safe, natural method for alleviating symptoms.

Unfortunately using prebiotics for diarrhea treatment is not always as easy as it sounds. While prebiotics occur naturally in foods such as garlic, kale and kiwi fruit, since most of us eat a diet heavy in processed and packaged foods, we rarely get as many prebiotics as we need directly through our diet. The good news is that there are ways to make up for this lack.

The easiest way to ensure that you are getting the full complement of prebiotics that your body needs is by taking a daily supplement made from freshly harvested kiwis. This gives you the full prebiotic content of two whole kiwis in one tiny pill, easily filling in the gaps that may exist in your regular diet.

Combined with a well-balanced diet, lots of water and plenty of exercise, there is no better way to keep your entire digestive system functioning optimally. Maintaining that delicate balance that is so important to good digestive health can also mean an end to unpleasant conditions like diarrhea. That’s why using prebiotics for diarrhea makes all the sense in the world.

You needn’t become a prisoner to diarrhea. Fight back against this uncomfortable and potentially dangerous condition by ensuring that you are getting all the prebiotics you need on a daily basis. Consider adding a natural kiwi supplement to your regular routine and get healthy from the inside out!

Visit –

Best Weight Loss Diet Plan

Plainly losing weight and looking to find a good weight loss diet plan is a thing which can be next to impossible. People today try new diets evening-to-day plus they fail. You’ve most likely tried quite a few diets and failed. There may be an excellent reason why the weight loss diet plan is really a multi-billion dollar industry. Folks must keep coming back to try new diets credited towards the fact they are able to’t find one that works.

Best Weight Loss Diet Plan

It is time for yourself to say goodbye to your struggle. You’ve to check out weight loss diet plan from the realistic lgt. Once you realize that you may find no major pills or remarkable weight loss diet plan which will make you drop weight without making an attempt, you is going to be a lot far better away from. You will likely be capable to begin getting accountable for your weight loss diet plan. You will be prepared to truly lose weight for good.

Know the Basics

From the affair you stop for one minute and quit looking for the simplest ways to lose weight and also the magic weight loss diet plan that let you eat nearly anything as well as now lose weight then it truly is doable to step back and use the understanding you have. You probably presently know The Basics from the way to lose weight. You simply want it to be step.

The Basics

The Basics of losing weight do not previously change. Regardless of what weight loss diet plan you use, it can be planning to in any way times follow the same elementary rules. You realize these rules. Practically all of us knows the elementary rules to lose weight. You have to consume fewer calories and burn further calories. As mentioned, nonetheless, you simply want it for currently being made easy which signifies you usually do not need to placed a complete lot of effort into it.The best way to generate it easy is to find a program that makes it basic to lose weight. Right here is absolutely an example of some points you might desire to search for in the weight loss diet plan which will allow it being easy in your case to lose weight:

– Look to get a weight loss diet plan that offers you lists of foods to avoid. These lists must also inform you incredibly good alternatives so that you don’t should deprive on your own in the foods you would like, but so you are able to make the ideal food possibilities.

– find a program that incorporates a detox. Detoxing is fairly considerably necessary that could assist you to obtain right into a advantageous mind set for losing weight and to assist rid your body of whatever that could injure your attempts to lose weight.

– find a program that can make physical exercise enjoyable.

Many individuals hate to workout, so a diet program that leaves the physical exercise approximately you is just setting you up for failure. A good program will involve workout and can involve pleasurable exercises that you choose to will be fired up to try and do.Weight loss diet plan can both set you as a lot as succeed or set you approximately fail. Choosing the correct program is essential. You may have to find a program that could assist you to be successful and which will provide you aided because of the resources and information which will support you and make losing weight easy.

Related Article

A healthier diet plan vs nutritional supplements
diet to go diet meal plan for dieters

Diet to Go – Best Meal Delivery for Dieters

diet to go

Diet-To-Go was designed to help people lose weight, while at the same time, making them feel like they aren’t missing out on any foods. They offer four main plans: weight loss, vegetarian, diabetic, and low carb.

Why Choose Diet-To-Go



Diet To Go claims to be about more than weight loss. Instead, they want to teach people how to eat a nutritionally balanced diet. This is done by choosing a meal plan based on your BMI, activity level, weight, gender, and height.

This diet plan is great for:

People who have a restricted or special diet
People who want to lose weight
People who hate to cook


Plenty of specialty diet options
Depending on where you live, you can pick up your foods
Your meals are ready to pop in the oven and heat up


There are no gluten-free or vegan options
The packaging is not recyclable
The packaging is not recyclable

The Sign-Up Process

The main sign up process for Diet-To-Go is easy. You enter your personal information, pick your plans and meals, and then enter your payment information. They do have a delivery charge, but if you live in one of their pick up areas, this charge is waived. Your meal options include either a 5-day or 7-day plan, as well as either two or three meals each day.

Food Options

Diet to Go has a number of breakfasts, lunches, and dinners to pick from, some of which include both entrees and side dishes. They do not have any a la carte options or desserts and snacks. However, they do have plans for vegetarians, diabetics, people on low carb diets, and even those who want to lose weight simply.

Support and Help

Diet-To-Go offers a helpline that is open during standard business hours. They also have contact forms on their website, as well as FAQ section that includes plenty of information.


Diet-To-Go was one of the earliest meal plan options. As a result, they are considered to be experts in the field. They make their meals in properly inspected kitchens and have millions of satisfied customers. You really can’t go wrong with Diet-To-Go.

A Healthier Diet plan vs. Nutritional Supplements – Diet Tips

Healthier Diet plan

If уοu аrе a particular person whο іѕ interested іn consuming a balanced diet regime іn purchase to delight іn a nutritious life, уοu mіght be contemplating the use of vitamins and nutritional supplements. there аrе some definite repayment that can be derived frοm the adequate use of vitamin products and nutritional dietary supplements. Having said that, іn purchase to make vitamins and nutritional supplements an well-organized and appropriate aspect of an over-аll health and fitness diet regime program, іt іѕ necessary to recognize how thеѕе products fit inside of an total healthy eating regimen.

Diet plan vs. Nutritional Supplements

Healthier Diet plan

In certainty, just before уοu embark οn any eating habits system that consists of the use of health supplements and vitamins іt іѕ nесеѕѕаrу fοr уου to obtain and find medical guidance. each and every single yr consumers embark οn a diet regime approach that involves the use of nutritional dietary supplements nοt having first consulting a wellness treatment οr diet specialist. some of thеѕе persons end up dіѕtrеѕѕ really serious overall health difficulties because of to an eating habits method (whісh features dietary supplements) that thеу embark οn wіth no a specialist consultation. of program, іn the ѕtοр, уου want to improve your well being bу means of the use of nutritional health supplements аѕ opposed to mаkіng well being troubles bу way of the use of thеѕе goods.

Optimize your Well-life Naturally Via Herbal Health supplements

Handful of would argue that wе’re a nation thаt’s enslaved to the pharmaceutical marketplace. Whilst “Hugе Pharm” has found out daily life-conserving medicines, wе’ve been conditioned to rely upon synthetic pharmaceuticals to retain ουr health and fitness – without constantly entirely comprehension the long-phrase repercussions of placing thеѕе chemical substances іntο ουr bodies.

In contrast, herbal dietary supplements make use of nature’s present to support maintain ουr overall health and very well-staying. Whеn herbal supplements саn’t substitute some of the Major Pharm medication, wіth the adequate regimen, thеу сοuld aid alleviate the desire fοr thеm.

Vitamin Supplements fοr More healthy Dwelling

In November 2005, the DSEA (Dietary Supplement Education Alliance) learned іn a study that seniors dwell lengthier and additional independent lives whеn taking vitamin dietary supplements. In addendum, additionally evidence of dietary dietary supplements аrе acknowledged bу the DSIB (Dietary Supplement Facts Bureau) whο also noted that vitamin dietary supplements support persons dwell lengthier, more healthy lives.

Aѕ healthcare prices and well being insurance skyrocket, preventive self-care would seem to be far more extensively accepted. Quite a few folks can gain frοm the use of dietary health supplements and nutritional vitamins. Nutritional vitamins can aid minimize healthcare prices bу billions of dollars. Far surpass well-life іѕ attained and maintained bу dietary health supplements hence much less sickness.

Resveratrol Health supplements аrе the Critical to Well being

Resveratrol additions have significantly enhanced іn renown, due to widespread media protection of the latest study. but, if уου purchase the proper nutritive supplement, уου can get the resveratrol gains and a load extra.

I’m nοt the kind of person that likes to consider a massive quantity of different drug. I also want the mοѕt beneficial worth fοr my income. I know the significance of acquiring all the minerals and nutritional vitamins that I desire any day, so I’ve normally taken a superior multi-vitamin.

Fish oils аrе increasing following bу the normal populace. to aquire extra articles thеn уου аrе advised to drop bу the webpage Fish Oil. Fοr supplemental information go to post Fish Oil Consequence loss.

Health News Weight Loss fitness Diet

In the gym many myths doing the rounds. So you would drink water before exercise eg cramp. But you should be fine to drink during exercise to prevent it from drying.

So you hear a lot of conflicting advice and you wonder: what should I believe? Healthy Lives put a few myths for you in a row.

Health News Weight Loss fitness Diet :

Health News Weight Loss fitness Diet


Without pain you achieve nothing

Some people think that they train their body through each just slightly more than the maximum request of muscles and endurance. If you are not exhausted after exercise, it will have taken out, not much seems to be the thinking.

To train your muscles you should really ask a little more from them than they are used to. In the last few repetitions of an exercise can they feel a little burning. But not all pain is the same, so it is important to keep if you’re not an injury to the building rather than muscle tissue. Eye Pain is absolutely no measure of success. The more pain, the more likely you are doing the exercise wrong.

Also with regard to the stamina, you do not have to torture yourself for good results. If you build your exercise calm and listen to your body, you build a successful good condition on. People who push themselves to the extreme putting their health at risk, mostly walking injuries and lose the motivation to exercise because there is no pleasure in it.

There is one sport where the fittest of being

Not every person can benefit from the same sport. What sport would be best for you depends on many different factors, including your physique, what you do outside of sports, and where you have fun. Indeed, it is the best for your health to combine different sports. So you make sure that there are several parts of your body are trained and prevent overload.

The more you sweat, the more calories you burn

It feels so good to walk with the sweat on your forehead. From the audience Been doing well, you tell yourself. Unfortunately, how a person sweat has largely to do with how well his or her body next effort is able to maintain. Normal body And this is very personal. If in a spinning class, the person sitting next to you to sweat while you keep it dry, it can be very still so that you have burned. Approximately the same amount of calories

Health News Weight Loss fitness Diet : Drinking water during exercise can cause cramping

This is really a myth. Cramping is a sign of dehydration. To avoid cramping you have to just make sure that you drink enough water. Note the timing when you’re really thirsty and drinks a lot succession: running with a sloshing belly is not so fine. Let the water briefly bags. Occasionally a few sips during exercise you will not feel as fast.

Visit Our Home Page>>>

How to Choose the Right Diet for your Organism

How to Choose the Right Diet

There is a widespread opinion, that diets can only do harm to our organism, and the lost kilograms will return for sure. The problem is, that very often choose the diet which is a real torture to their organism, and instead of losing extra kilograms they can even put on weight when they return to the old way of life. The secret is that you should find the variant of the diet which can maximally match your habitual lifestyle. Additionally, you should pursue the aim of smart eating, but not losing weight – and you will see that you will achieve both of them.

How to Choose the Right Diet for your Organism

Great post to Read: Jenny Craig vs Nutrisystem vs Weight Watchers

How to Choose the Right Diet

When you deal with the weight loss, there is no limit to recommendations. Look through the new tendencies, explore the old ones and you can generate your own plan of eating, which will suit you perfectly. With a great variety of diets and regimes, it is rather a difficult question which one to choose and which will be really effective for you. Here are some tips for you, which hopefully can help you to make the right decision.

First of all, you deal with your health and you shouldn’t neglect the possibility of damaging it. That is why, it will be rather a wise decision to consult your doctor. He or she can inform you about your illnesses and medicines you have taken, maybe they were the cause of your gaining weight. From the medical point of view, your doctor can give you some precious advice, which can help you to set the right goals and strategies.

Remember, that there is no universal diet, which can help with equal effectiveness to all of its users. That is why, you should pay attention to the following characteristics of your organism, to define the most effective diet for you. Firstly, you should think over your preferences in food and consider your desire to keep diet on your own or in the group of like-minded people. Take into account your budget, as sometimes the diets can suppose consuming expensive food or visit a clinic for consultation. You can also take into consideration your experience of dieting, if any, and analyze what were the conditions and the results. Health condition is also an important factor to pay attention to, as some diet regime can be harmful for your disease.

Remember, that your diet is supposed to turn into your lifestyle, so you should deliberately develop its strategies. The following factors should be taken into consideration, when you choose a diet.

Your diet should demonstrate the balance of nutrients and calories. Those diets which suppose consuming a great amount of one product will not do you good – it can cause the nutritional problems. The safe diet is the diet which doesn’t require excessive vitamins or supplements.

You should enjoy your diet, consequently, it should consist of the products you like to eat. If you are bored with your diet, because you don’t get pleasure form what you eat, you cannot stick to your diet thus you won’t lose weight for a long time.

Your diet should include physical exercises. It was proved experimentally, that physical activity combined with the balanced calories is an ideal variant of a diet. Moreover, the exercises offer you many  health advantages, so it is a perfect way to lose weight in a healthy way.

Read Our Diet To Go post here

error: Content is protected !!