James Layton Fitness
***1 TIP TO APPLY TODAY***
I have posted this within a longer post before. I thought I would post it again, purely as it is so important no matter what your goals are when it comes to nutrition.
Consume sufficient protein, I am yet to ever have a client who was already consuming sufficient protein. A target of 2.5-3.0g of protein per kg of body weight should be sufficient. (side note- these figures are for those with body composition goals. Athletes depending on their sport, would require a different set up. Also, there can be outliers to this rule, like with any formula).
Things to consider:
- If your goal is fat loss, I'd suggest shooting for the upper range, due to greater amino acid oxidation during a caloric deficit.
- If you goal is muscle growth, you can side on the lower end as you will be in a caloric surplus.
-I set protein tagets based on body weight not lean mass, despite what anyone says, determining an individuals lean mass is almost impossible, without the use of a DEXA scan.
-Having said that, common sense needs to be used. An overweight individual at a similar body weight to someone with considerably more muscle mass, is obviously going to require less protein.
(As a general rule, my preference as a coach is to set protein a little too high, than not enough. The downsides of a little too muscle are very minimal, conversely too little will almost certainly mean muscle loss).
www.jameslaytonfitness.co.uk
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