How Much Protein Do You Need For Lifting And Rucking? -- 0.00
| dourick - Lynn, Massachusetts [Boston] - Oct 14, 2025 |
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message dourick about this ad How Much Protein Do You Really Need for Lifting and Rucking? The Ultimate Guide to Muscle Building Nutrition Want to maximize your gains and crush your fitness goals ? Let's talk about the game-changer that's hiding in plain sight: protein intake for muscle building. Why Your Current Protein Game Might Be Weak Here's the truth most people don't want to hear - you're probably not eating enough protein. Whether you're crushing it in the gym or dominating those weekend rucks, your muscles are screaming for more fuel. Your body is sending you signals: Slow recovery between workouts Consistent cravings (hello, late-night snack attacks That "dead tired" feeling that won't quit Here's the truth most people don't want to hear - you're probably not eating enough protein. Who Needs to Pay Attention? (Spoiler: It's You) Serious lifters and endurance athletes - You're breaking down muscle faster than most people build it. Senior protein requirements increase even more if you're over 50. The magic numbers ? If you're 220 lbs like me and hitting weight regularly, you need 105-220g daily. That's not a typo - your muscles are hungry! Pro tip: Check out this comprehensive guide protein requirements from the International Society of Sports Nutrition for the science behind the numbers. Game-Changing Protein Timing Strategies Here's where most people mess up - they think protein timing doesn't matter. Wrong! The winning formula: 30g at breakfast (kickstart that muscle synthesis) 15-25g post-workout within 2 hours (your post-workout protein timing window) 30% of daily calories from protein for serious results Running a 2,000-calorie diet? That's 150g daily. Do the math - your gains depend on it. Best Protein Sources That Actually Work Forget the marketing hype. Here are the best protein sources for athletes that deliver results: Powerhouse proteins: Chicken breast, salmon, eggs (the classics for a reason) Greek yogurt and cottage cheese (convenient and versatile) Lentils, quinoa, and nuts (plant based champion) The protein powder vs whole foods debate? Whole foods win for satiety and nutrients, but powder fills the gaps when life gets crazy. Want the complete breakdown? The Harvard School of Public Health has an excellent resource on protein quality. Special Considerations for the 50+ Crowd If you're battling father time, listen up. The Sacopenia prevention diet isn't just a fancy term - it's your secret weapon against age-related muscle loss. For more information regarding Sarcopenia go to the following URL The 65+ formula: 1.2-2.0g protein per kg of body weight daily. Your muscles don't have to surrender to age. Full Post - message dourick about this ad |