Protein Periodization

Protein Timing

The timing of protein is very important, because the body can only metabolize 20-25grams of protein at a time. Extra protein is turned into fat in the body. This is why spacing your protein throughout the day is important.

Protein Sources

A source of protein should be included at every meal and at snack time. This ensures fueling and refueling for muscle recovery.

Protein  Sources

2 lg  Egg, 12 g

16 oz  Milk, 16g

1 can  Tuna (5 oz) , 25g

6 oz  Chicken or Beef , 45g

Vegetarian Protein Sources

1/2 cup beans, 6g

1/4 cake tofu, 6-8g

2 TB peanut butter, 7-8g

Amount

As runners and athletes, typically carbohydrates are considered the most important and protein is perhaps forgotten. Protein is especially for important for recovery.  In order to build and repair muscle, protein is needed. How much depends on a few factors, your training, gender, weight, etc.

Dedicated Athletes: .8-1 g/ kg

Endurance athletes: > 1 hour a day, slightly more protein, 1.2-1.4g/ kg

Resistance Athletes: Strength trainers- 1.6-1.7g/kg