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Protein is essential for building and maintaining lean mass. If you’re not getting enough protein, it will be very difficult for you to put on muscle, or even keep the muscle you have.

As an online trainer, I commonly recommend that my clients eat more protein. More often than not, my clients are surprised to find that they feel much better when they increase their protein intake.

As an AbStacker rule of thumb, always eat at least 20 grams of protein at every single meal. I think everyone should eat at least that much protein, but if you’re training intensely and looking to pack on pretty muscle, you need to ramp it up even more.

Depending on your level of activity and gender, it is recommended to have between 1.2 – 2.2 grams of protein per kg of bodyweight per day or 25-30% of your daily energy intake provided by protein for muscle sparing effects. From this we see that active women would benefit from consuming 2 grams/kg of bodyweight, which is about 1 gram/lb of bodyweight. For example a 70kg woman, this means that she needs around 140 grams of protein per day. Ideally your protein should be spaced out throughout the day. If you eat five meals a day, this would be 28 grams of protein per meal (continuing with the example above).

In summary, EAT MORE PROTEIN, it is one of the most important components used to flatten your tummy, build a 6 pack and keep you lean for life. It is nature’s muscle builder and your abs are a muscle.

See AbSatcker Protein

Stay Healthy and Humble Be Kinder than Expected Deliver More than is Needed SHATTER YOUR LIMITS Yours truly in helping others AbStacker

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