"I've really found a huge difference in when I focus on protein as the anchor of my plate and then layering in those fiber-rich veggies, those healthy fats, those complex carbs. It's nothing too extreme, and I don't obsessively track my protein intake. But I do feel the difference in my energy and recovery when I make that a priority."
"General guidance is to eat 0.5 to 0.7 grams of protein per pound of body weight per day, depending on your muscle-building or fat-loss goals. So if you're 150 pounds, that's about 25 to 35 grams of protein per meal if you're eating three meals a day."
"DeVaux, who strength and resistance-trains about 3 to 4 times a week, aims to reach about 100 grams of protein a day - the same benchmark she generally gives her clients because people highly undereat protein."
Registered dietitian Rachael DeVaux, an athlete who strength trains three to four times weekly, emphasizes protein's critical role in muscle development and performance. She targets approximately 100 grams of protein daily, a benchmark she recommends to clients who typically undereat protein. General guidance suggests consuming 0.5 to 0.7 grams of protein per pound of body weight daily, depending on fitness goals. DeVaux structures her plate with protein as the foundation, layering in fiber-rich vegetables, healthy fats, and complex carbohydrates. While she doesn't obsessively track intake, maintaining this protein focus helps her achieve better energy levels and recovery. She shares practical strategies for incorporating protein throughout the day, including high-protein overnight oats for breakfast before workouts.
Read at Business Insider
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