Did you know... - Protein is needed to maintain nitrogen balance in the body.

- The Recommended Dietary Allowance for protein is 0.8 grams per kg of bodyweight per day (0.36g/lb/day) this is regardless of your physical activity level. - Protein recommendations are higher for strength training and endurance athletes. - Strength training athletes need to consume 1.6 - 1.7 g/ kg of bodyweight/day - Endurance athletes need to consume 1.2 - 1.4 g/kg of bodyweight/day

Why is this so... - Studies have shown that to increase performance one must also increase their protein intake. - It is important to consume some protein before a workout along with carbohydrates in order to supply energy to your muscles. -Carbohydrates are your primary source of energy and when carbohydrates are depleted proteins then become your fuel for the muscles. - Stored protein will help prevent tearing and fatigue of your muscles. -It is also important to consume protein right after a workout in order to rebuild the tearing of the muscles.

Did he have enough protein today?

Good Sources of Protein

*3 oz Chicken no skin = 24g *3 oz Beef = 26g *3 oz. Pork Chop = 20g *3 oz. Tuna = 24g *3/4 cup Black Beans = 12g *2 Tbsp Peanut Butter = 8g * 1 oz. mixed nuts = 5g *1Egg = 6g *1 cup Milk = 8g

(6) Kristin Coggin

References Baranauskas, M. (2011, 06 10). What are the benefits of protein for a workout. Retrieved from http://www.livestrong.com/article/467778-what-are-the-benefits-of-protein-for-a-workout/ Brown , J. (2000). Nutrition: Through the life cycle. (4th ed., p. 8). Australia: Wadsworth Cengage Learning. Gibala, M. J., & Howarth, K. R. (2006). Protein and exercise In M. Dunford (Ed.), Sports Nutrition: A pratice manual for professionals (4 ed., pp. 33-49). American Dietetic Association Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sport Nut; p.7-27. 2006. Van Loon, L.J. Application of protein or protein hydrolysates to improve post-exercise recovery. Int J Sport Nut and Exer Met; p.s104-s117. 2007 (2012). Weight Lifting [Web Photo]. Retrieved from http://wakpaper.com/id2576/wpid-weight-liftinggudrununa-blog-is-1600x1198-pixel.html

Kristin Coggin