Athletes: Your protein needs may be increased.
For athletes doing intense weight training for long periods of time (45 to 90 minutes), you may require a little bit of extra protein (especially if your goal is to build muscle). You can customize your protein needs using the formula below. (You can do some trial and error to see how you feel after tweaking your protein intake while paying attention to how you’re feeling, keeping in mind signs that you might need more protein in your diet. As always, when in doubt, check with a registered dietitian.)
- Divide your weight by 2.2 to get kilograms
- Multiply that number multiplying by 0.4 and 0.5. to get a range of recommended protein intake
Okay so let’s do the math. If you weigh 130 pounds, divide that by 2.2 and you’ll get 59 kilograms. Then multiply that number by 0.4 and 0.5 to get a protein range. In this case, it’s 24 to 30 grams. Keep in mind that 4 ounces of chicken has 30 grams of protein, so these numbers aren’t that hard to achieve if you have a meal immediately after working out. Remember that these protein calculations are used determine protein needs for athletes doing intense resistance training for long periods of time. For those of us who do a cute (but equally tough!) 25 minutes on the treadmill and 20 minutes in the weight room, our protein needs may not be as high, and there’s nothing wrong with that. Here are some dinners perfectly suited for after a not-so-hard workout.