Protein Busters: Building Muscle Mass
Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center.
MYTH: You need large amounts of protein to build muscle mass.
TRUTH: Any excess protein beyond what the body needs is burned for energy or stored as body fat.
The amount of protein required by a healthy individual is based on the type and frequency of exercise. As a general guide select the type of activity below that best describes you and calculate your protein requirements. Choose a mix of proteins from real food and reserve nutrition bars and powders for convenience or that quick fix right after a hard workout.
|TYPE OF ACTIVITY||*PROTEIN REQUIRED PER EACH POUND OF BODY WEIGHT|
|Endurance Sports||.55-.7 gm/day|
|Weight Training||.6-.9 gm/day|
*The protein requirements vary because this information is based on separate studies from different researchers.
Example: 150 lb. per person endurance activities = 83 gm-105 gm (.55-.7 gm) protein per day.
|FOOD SOURCES OF PROTEIN||SERVING SIZE||PROTEIN (gm)|
|Fish/shellfish poultry lean red meat pork bison wild game||3 oz.||21|
|Tofu regular||1 cup (1/2 block)||20|
|Greek yogurt||6-8 oz.||15-20|
|Kidney lentil black edamame beans||1 cup||13-16|
|Low fat milk or yogurt||8 oz.||10|
|Soy milk||1 cup||6|
|Nuts shelled or 2T nut butter||1/4 cup||7|
|Brown rice or pasta cooked||1 cup||5|
|Vegetables cooked||1 cup||5|
|Whole wheat bread||1 slice||3-5|
How exercise can help combat fatigue
When hit with a bout of fatigue, it can be tempting to take a nap or give into a day of lounging. Counterintuitive as it may seem, getting up and participating in low- to moderate-intensity exercises when experiencing fatigue has been shown to help boost energy levels and reverse fatigue-related symptoms, according to multiple studies.
Where to Go for Care
When you or someone you love experiences an illness or injury, it’s sometimes hard to know where to go for medical care. The goal is to find the right level of care, at the right time and at the right cost. Distinguishing between primary, urgent and emergency care can make all the difference.
State of the Valley: Eagle County leaders say they’re ‘rowing together’ on staffing, housing, child care challenges
Speakers from hospital, school district, county and Vail Resorts also give audience predictions for 2024