Food

Protein

Healthy sources of protein supply the amino acids that help to preserve and build muscle, and heal musculoskeletal tissues.  It helps to maintain your muscles, and amino acids are a building block for many important cell reactions.  Everyone needs at least .8 grams of protein per kilogram of body weight (weight in pounds divided by 2.2).  For example: a person who weighs 150 lbs needs 54 grams of protein per day.

Protein needs:

  • for sedentary individuals:  .8 gms/Kg
  • moderate to vigorous aerobic training: 1.2 gms/Kg of lean body weight
  • weight lifting to make body shaping or hypertrophy gains: 1.4-1.6 gms/Kg
  • healing from surgery: 1-1.2gms/kg
  • healing a tendon or ligament from injury: 1.2 gms/Kg of lean weight

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