As most of us actively engaging in weight lifting workouts already understand, proteins, whether from plants or animals, are broken down by the body into amino acids which are then used to form our cells, tissues, and most importantly for weight lifting, your muscle fibers. In developed nations, it is almost impossible to get too little protein. Currently, the RDA for protein in healthy adults is 0.8 g/kg body weight per day, however, it is typically recommended that individuals engaging in a strenuous strength training program consume somewhere between 1.6 and 2.0 g/kg of body weight.
There are many lean protein choice out there for weight lifters, including both animal and plant sources. Good vegetarian sources of protein include beans, grains such as quinoa, eggs, seeds such as hemp seeds, and even leafy green vegetables; they can give substantial amounts of protein when eaten in high enough amounts. Particularly suitable meat choices for weight lifting include chicken breast, tuna, salmon, and lean beef.
One of the most important protein considerations for active individuals, especially those participating in weight lifting workouts, is the timing of protein consumption. In the morning, after your body has been fasting for several hours, it is important to consume an easily digestible protein such as a whey protein shake to balance your amino acid profiles in your bloodstream. Subsequently, throughout the day, you should focus on consuming small, protein and nutrient rich meals every two hours or so to maintain consistent metabolism and nutrient levels.
The most important time to evaluate your protein intake for weight training is immediately after your workout. Your body is particularly receptive to protein consumption during the first hour after intense physical training. Therefore, you should attempt to follow your training relatively quickly with another easily digestible form of protein, such as a shake, then proceed on to your protein-rich next meal within two hours.
By following a few simple protein guidelines, you'll be able to consistently gain lean muscle mass from your weight lifting workouts.
J. N. Johnson has been passionately involved in health, fitness, and competitive athletics for 25 years. He believes that the benefits of a healthy lifestyle are life altering and enjoys helping other men find ways to improve health, build confidence, and enhance their quality of life through better fitness and nutrition.
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