converse shoes When resistance training, make sure you eat enough protein to maintain a positive nitrogen balance in order to build new muscle. This means you need to eat more protein than the recommended dietary allowance of 0.8 grams per kilogram of body weight. If you work out at a moderate intensity, you need 2 to 2.2 grams of protein per kilogram of body weight, and if you work out at a high intensity, you need as much as 2.6 grams of protein per kilogram of body weight. For example, a woman weighing 130 pounds engaging in moderate-intensity resistance training needs 118 to 130 grams of protein per day.
Sources
The type of protein you eat is also important. Choose high-quality sources of protein so your muscles get the amino acids they need to grow. Eggs, fish, meat, poultry and soy products are complete proteins, converse sale contain all of the essential amino acids and make good choices for muscle growth. Although they do not contain all of the essential amino acids, vegetables, legumes and grains also provide protein and are considered healthy choices when resistance training.
Protein Supplements
You may also benefit from the use of protein supplements during resistance training. Taking a protein and carbohydrate supplement can help improve muscle growth, according to Bill Campbell, Ph.D. and Marie Spano, M.S., R.D. of the National Strength and Conditioning Association. It is recommended that you take your supplements before, during or after you workout. Taking intact protein supplements, such as whey or casein, after your workout also helps build muscle mass.
Fat and Carbohydrates
While protein is certainly important for muscle growth when resistance training, kids converse you also need to make sure you get enough overall calories from fat and carbohydrates so your body doesn't use protein as a source of energy. When weight training, you should get 55 to 60 percent of your calories from carbohydrates,15 to 20 percent from fat and the rest from protein. Healthy carbohydrate choices include grains, starches and fruits, and healthy fat choices include olive oil, avocados, nuts and seeds.
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