Protein, be it animal based (meat, chicken, fish, milk, eggs, etc) or plant based (vegetable, nuts, legumes, etc), is essential in replenishing your muscles post 221 Club strength training, as well as post cardiovascular training. It is also great to have pre workout in combination with some complex and simple carbohydrates pre workout to stave off muscle loss!!
We all lose about 1% of our muscle each year after age 30.
We are constantly making and breaking down muscle- even without training.
So how much should we eat?
Try to spread your protein intake through out the day.
Aim for at least .5 grams of protein per pound of body weight on days that you are not training.
Increase your intake to .75-1 gram per pound on days that you do train.
Consume a combination of both carbohydrates and protein within 30-45 minutes following your strength/cardio sessions in order to maximize your muscle repair and gains.
So what are some sources of Protein?
4 oz Chicken 34g
4oz lean Meat 30g
4oz Salmon 26g
6oz Greek Yogurt 17g
4oz 1% Cottage Cheese 14g
2oz sliced Turkey 10g
8oz fat free Milk 8g
1/2 cup Beans 8g
1/2 cup shelled Edamame 8g
1 Egg 6g
Also, check out the 221 Club Pre and Post Workout Nutrition Center!
We offer top of the line Bluebonnet Whey Protein Isolate with No Artificial Sweeteners/Flavors, No Added Sugar, Low Sodium/Cholesterol, and derived from they milk of Grass-Fed Cows- not treated with rBGH or Antibiotics
1 serving equals 26g of Protein
We also offer Plant Fusion plant based protein with No Dairy, No Soy, No Animal, Hypoallergenic, and Gluten Free.
1 serving equals 21g of Protein
Also, the Quest Bars are flying off the shelves they have at least 20g of Whey protein isolate, no added sugar, and 16-19g of Fiber per bar.
If you need more information or support, please feel free to ask any trainer for more details and/or make an appointment to meet with our Nutritionist!
We are always interested in improving and optimizing your training experience here at 221 Club! And remember,
‘Your health is a personal journey, but it does not have to be alone.’