How Much Protein Should a Beginner Who Lifts Weights Consume?
Protein is an essential nutrient for building and repairing muscle tissue. When you lift weights, you create tiny tears in your muscles. These tears are what cause you to feel sore the next day. Protein helps your muscles repair these tears and rebuild stronger.
So, how much protein should a beginner who lifts weights consume? The recommended amount of protein for beginners is 1.6-2.2 grams per kilogram of body weight, or 0.7-1 gram per pound of body weight. This means that a 150-pound beginner should aim to consume 105-150 grams of protein per day.
Getting enough protein can be difficult, especially if you're not used to eating a lot of it. Here are a few tips for increasing your protein intake:
- Eat lean protein sources, such as chicken, fish, beans, and tofu.
- Add protein powder to your shakes and smoothies.
- Snack on high-protein foods, such as nuts, seeds, and yogurt.
If you're struggling to get enough protein from your diet, you may want to consider taking a protein supplement. Protein supplements are available in a variety of forms, including powders, bars, and shakes.
Related Questions:
- What are some good sources of protein?
- How much protein do I need to build muscle?
- Is it okay to take a protein supplement?
- What are the benefits of eating protein?
- How can I get enough protein on a vegan diet?
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