Recovery Protein and Energy Factors
Protein, and Energy Recently, a mounting pool of research has appeared concerning the protein requirements of strength-trained individuals. The Recommended Daily Allowance (RDA) values demand a protein ingestion of nearby 0.8 grams per kilogram of body weight per day for individuals fifteen years and older (irrespective of gender). The RDA is based on the requirements of the average population, and the average individual is most likely sedentary. It has been recognised that any type of exercise augments the rate of metabolism in the muscle and also hastens the rate of muscle protein degradation and turnover. Protein production, the procedure by which new muscle is constructed, requires a dietary protein source. If nutrients required for protein synthesis are not readily available, the body will then take them from its own protein stores,
i.e., its muscle mass. A stress-free way to ensure adequate dietary protein ingestion is to go for one gram of protein per pound of body weight, and then to convert the pounds to kilograms. As for energy intake, the source of the energy, carbohydrate or fat, is not dreadfully important as long as is abundant in caloric content and a protein source goes along with it. It is important, though, that the total caloric content of the diet be no less than equal to, but if at all possible greater than, the total caloric expenditure of the training day.
To become stronger, the orthodox literature recommends the ingestion of nearby 200 to 400 calories more energy than we expend. Just to be on the safe side, it might be more prudent to increase that number to 500 to 1000 calories.