Weight training raises your metabolic rate. Protein builds and repairs muscle so it is important to get protein into the body before and after workout.
To calculate how much protein is needed, take your body weight in kilograms and multiply that by 1.5 to 2 grams. So, for example, a 210 pound man would weigh 95.3 kilograms. Therefore, he would need 143 grams of protein to 191 grams of protein each day. To put that in context, a 3.5 ounce chicken breast has 30 grams of protein.
Two great sources of protein are whey and casein, a type of protein found in milk.
For more information on getting back in shape, give me a call at 817-267-9191 or visit TexasHealth.org/hebfitness for more information on the Texas Health Fitness Center HEB.
Ryan Karnes
Bachelor’s degree in exercise and sports studies
Certified Personal Trainer by AFAA
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