That s almost one gram of protein per pound of body weight, which far exceeds the recommended daily allowance. One university study conducted on the effects of exercise on protein requirements showed that athletes just beginning a strength-training program could actually synthesize more protein than an advanced athlete. That given, you may be able to assimilate up to 50 or even 60 grams of protein per meal if you have just started to incorporate strength training into your routine. You ll need to experiment with different amounts through trial and error to come up with whatever is best for your needs. We ve learned from numerous research studies, as well as practical application by millions of strength-training athletes, that we need to add more protein to our diets.
Lean turkey is a great source of high-quality protein.
For starters, we can measure the quality of a protein. The simplest way to do this is by chemical scoring .This is done by rating the amino acid composition of the protein itself compared to a reference protein. It is possible to determine the amino acid composition of any protein, but unfortunately, chemical scoring does not always reflect accurately how the body will use a protein. The PER has become outdated, primarily due to the fact that the ratio is based on the grams of weight gained by rats divided by the grams of protein they were fed. The biggest problem with the PER studies is that the need for amino acids in rats is not the same as it is for human beings.