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The body uses protein to repair damaged muscle fibres and manfacture important growth supporting hormones.
Whenever you exercise, and particularly during resistance exercise, you cause microscopic damage to the myofibrils of muscle fiber (myofibrils are small protein filaments in the muscle fiber that help the muscle contract). This isn't the type of damage that you go to the doctor for, but normal biological damage called catabolism.
Research shows that protein consumed before exercise and within 30 minutes of finishing your workout will help with growth and recovery, i.e. reduce or prevent muscle soreness.
Below is a calculator to calculate how much protein to consume per pound or kilo of bodyweight per day.
Please note: calculations are to be used as guidelines only, for proper dietary advice consult a nutritionist.