How Much Protein Do You Need to Improve Performance?

You know what proteins are: meat, fish, poultry, eggs, tofu and beans. But when it comes to performance, you may not know why, when and how much protein to take. Eating a protein-rich diet is beneficial when you work out because dietary protein is a trigger for muscle protein synthesis. This process helps you build muscle, strengthen tendons and bones and improve body composition. These beneficial adaptations are made by eating protein in combination with exercise because working out increases the body’s sensitivity to protein.

Protein intake in active people have been well-studied, and while most may laud protein’s power for building muscle, there is now very good evidence to recommend intakes far above the Recommended Daily Allowance for all athletes to maximize training adaptations and sports performance. The RDA for protein (0.36 grams per pound body weight) is the minimum amount of protein you should consume, but it is simply too low, especially for athletes.

How much protein does an athlete need daily? To figure out your daily protein goals, simply multiply your weight in pounds using one of the following formulas:

Group	Daily Protein Calculation
Growing Athletes (Kids & Teens)	0.5–0.6 grams of protein per pound body weight (1.1 to 1.3 grams of protein per kilogram body weight)
Endurance Athletes	0.5–0.6 grams of protein per pound body weight (1.1 to 1.3 grams of protein per kilogram body weight)
Strength & Power Athletes	0.7–0.9 grams of protein per pound body weight (1.54 to 1.98 grams per kilogram body weight)
Active older individuals	0.7–0.9 grams of protein per pound body weight (1.54 to 1.98 grams per kilogram body weight)

While these recommendations are not hard-and-fast rules, you can use them as general guidelines. In fact, some athletes may need even more protein to prevent loss of muscle mass during periods of high training volume, recovering from injury and low calorie intake when trying to reduce body fat.

Not all proteins are created equal. Animal proteins contain all the essential amino acids, which are the building blocks of cells required to build muscle. Animal proteins are higher in leucine, the amino acid that is thought to trigger muscle protein synthesis. Plant proteins are lower in amino acids, and most are incomplete, meaning you have to eat a greater amount and variety of vegetarian proteins to meet the amino acid needs required by most athletes.

Timing is key! Instead of focusing on simply hitting total daily protein targets, spread protein intake throughout the day to maximize its benefits. Even small amounts like 10–20 grams of protein right after a workout can be beneficial for beginners looking to ramp up strength training. If your goal is to become a more serious strength trainer, eating 20–30 grams of protein every 3–4 hours and after strenuous workout sessions can help optimize sports performance, reduce body fat and promote lean muscle growth.

How to Get 20–30g Protein
Below are great “real food” sources of protein that need to be combined with a balanced diet of complex carbohydrates, fruits, vegetables and healthy fats to achieve well-rounded nutrition.

Protein from a Meal	Protein from a Snack
- 3–4 ounces lean poultry, beef or pork Serve with your favorite veggie and starchy side. - 8 ounces tofu Get your power bowl on by tossing tofu on top of a bed of quinoa with mixed greens, roasted veggies, dried fruit, seeds and tahini.	- 2 ounces beef jerky Pair with a banana and peanut butter for on-the-go balance. - 1 cup Greek yogurt or cottage cheese Add berries and nuts or seeds for big impact. - 2 eggs + 1 ounce cheese
	- Add a piece of avocado toast and a fruit smoothie for balance. - 1 cup low-fat chocolate milk + 2 tablespoons peanut butter on 2 slices whole-wheat bread make this snack complete with a banana.

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5 Easy Ways to Burn More Calories During the Day

Lack of time is one of the top reasons people cite for skipping daily exercise. No matter who you are or what you do for a living, it seems as if everyone is busier these days. It’s easy to have work, family, social engagements and other responsibilities trump physical activity on the priority list.

If this sounds familiar, you need to get creative to fit in regular physical activity. By making small changes to your routine, it is possible to burn a considerable amount of extra calories, all while building strength and cardiovascular fitness. Here are some of the top research-backed methods to get fit at work—even if you are in front of a computer or pushing paper much of the day.

Fidget

Research has shown that even small movements throughout the day add up when it comes to burning calories. This includes everything from walking to the water cooler a couple of extra times a day to getting up and moving around to organize your cubicle. Dubbed “nonexercise activity thermogenesis,” those small, seemingly insignificant movements can make all the difference.

Take the Stairs

Simply taking the stairs instead of the elevator each day can help you shed extra weight; you don’t even need to break a sweat. Studies have demonstrated that climbing a regular public-access staircase meets the minimum requirements for gaining cardiovascular benefits. While it may take you a couple of extra minutes to reach your desk each morning, you’ll be doing your body good—plus you’ll forego listening to that annoying elevator music.

Park Farther Away

Walking an extra several hundred meters from your car to the office every day can add up in terms of total step count, and research has shown that walking 10,000 steps each day can lead to weight loss. While that may sound like a lot, you’d be surprised by how quickly those steps add up when you’re purposeful about walking more.

Stand Up

Much attention has been paid recently to the detrimental effects of sitting for long periods of time. While many of us work wholly sedentary jobs, we can usually find excuses to stand and walk around more often. Striking up a conversation with a coworker down the hallway, taking an extra stroll to the copy machine, or grabbing a cup of coffee from the break room can all contribute to improved health outcomes.

Recruit Coworkers

If you have a brainstorming session or meeting planned with your colleagues, why not do it on the go? Walking and talking kills two birds with one stone by helping you get to that recommended step count. Walking has been shown to have the potential to have a large public health impact because it is accessible and doesn’t require any special skills or fancy equipment. What’s more, there is research that suggests that we are likely to exercise more when we have someone to do it with—and it’s a whole lot more fun to walk in the company of friends and colleagues.

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10 Breakfasts Under 350 Calories To Try This Summer

Summer breakfasts should be healthy, convenient,and — most importantly — refreshing! Sneak fresh, crisp fruits and veggies into your A.M. meals with these fast and filling recipes — all under 350 calories.

1. Mango-Pineapple Yogurt Bowl | MyFitnessPal’s Original Recipes
Enjoy this easy, breezy mango-pineapple yogurt bowl for a tropical breakfast treat. Plain yogurt is naturally sweetened with chunks of pineapple and mango, along with toasted coconut flakes. Plain yogurt is an excellent breakfast choice because it’s a probiotic (e.g., source of good bacteria) and contains a good dose of protein, calcium and vitamin D. Recipe makes 1 serving at 1 yogurt bowl each.

Nutrition (per serving): Calories: 334; Total Fat: 16g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 15mg; Sodium: 172mg; Carbohydrate: 38g; Dietary Fiber: 4g; Sugar: 32g; Protein: 16g

2. Mexican Avocado Spread Sandwiches with Sprouts | Food Faith Fitness
Creamy Mexican avocado spread, spicy sprouts, fresh tomatoes and crunchy cucumber slices sandwiched between two soft slices of bread make a healthy, meatless 5-minute breakfast for less than 250 calories! For an even quicker prep, sub in store-bought guacamole for the avocado spread. Recipe makes 2 servings at 1 sandwich each.

Nutrition (per serving): Calories: 231; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 326mg; Carbohydrate: 34g; Dietary Fiber: 5g; Sugar: 8g; Protein: 5g

3. Red Cabbage Smoothie | Elle Penner, MyFitnessPal Dietitian
The most shocking thing about this Red Cabbage Smoothie from our own Elle Penner, RD, (besides the gorgeous color) is how undetectable the cabbage is with just a cup of blueberries, one banana and a little bit of vanilla yogurt mixed in. Recipe makes 2 servings at 16 ounces each.

Nutrition (per serving): Calories: 199; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 3mg; Sodium: 78mg; Carbohydrate: 46g; Dietary Fiber: 7g; Sugar: 30g; Protein: 5g

4. Breakfast Parfait Jar | Peanut Butter and Peppers
It’s summer. It’s hot. And we’re over hot breakfasts. Don’t sweat it — this overnight parfait is packed with fresh strawberries, blueberries and Greek yogurt to keep you chilled and energized. Prep a few jars Sunday night for a convenient, grab-and-go breakfast option throughout the week. Recipe makes 1 serving at 1 parfait each.

Nutrition (per serving): Calories: 282; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 6mg; Sodium: 95mg; Carbohydrate: 41g; Dietary Fiber: 9g; Sugar: 12g; Protein: 20g

5. Greek Yogurt Breakfast Bark | Go Eat & Repeat
Trade your yogurt parfaits for this cooling Greek yogurt breakfast bark. With just five ingredients and three easy steps, this frozen protein-packed treat is pretty much effortless. (Not to mention, crunchy granola paired with sweet berries over a tangy yogurt base is a timeless breakfast winner.) Recipe makes 2 servings at 1/2 recipe each.

Nutrition (per serving): Calories: 264; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 87mg; Carbohydrate: 43g; Dietary Fiber: 3g; Sugar: 28g; Protein: 16g

6. Banana Berry Oat Bars | MyFitnessPal’s Original Recipes
Craving a sweet breakfast treat? Bake a batch of wholesome oat bars sweetened with banana and honey then topped with fresh strawberries. (If strawberries aren’t your thing, feel free to make these bars with your favorite berry.) You can bake a batch ahead of time and reheat for a convenient breakfast on the go! Substitute brown rice syrup for  honey for vegan-friendly bars. Recipe makes 4 servings at 4 small bars each.

Nutrition (per serving): Calories: 289; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 112mg; Carbohydrate: 63g; Dietary Fiber: 8g; Sugar: 26g; Protein: 6g

7. Sweet Cherry Almond Flaxseed Smoothie | Clean Eating
Brighten up your busy mornings with this simple and sweet smoothie. Cherries, flaxseed and almonds come together for a rich drink packed with omega-3’s, antioxidants, protein and fiber. Recipe makes 2 servings at 1/2 recipe each.

Nutrition (per serving): Calories: 296; Total Fat: 15g; Saturated Fat: 1g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 3mg; Carbohydrate: 36g; Dietary Fiber: 8g; Sugar: 24g; Protein: 8g

8. Spiralized Squash Frittata | Cooking Light
Spiralizing is an entertaining way to get fresh vegetables into your diet. This spiralized squash frittata is mainly made from vitamin C-rich zucchini and protein-packed eggs. (If you don’t have zucchini on hand, feel free to substitute carrots, parsnips or bell peppers.) The best thing about eggs is that they complement many different flavor combinations, so feel free to mix and match! Recipe makes 4 servings at 1/4 frittata each.

Nutrition (per serving): Calories: 157; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 192mg; Sodium: 349mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 5g; Protein: 12g

9. Peanut Butter, Strawberry and Banana Quesadillas | Ambitious Kitchen
Quesadillas aren’t typically sweet, but when they are, they’re pretty darn tasty. This breakfast quesadilla — stuffed with creamy peanut butter, ripe bananas and strawberries — delivers fiber, protein and essential nutrients to your morning. Recipe makes 2 servings at 1/2 quesadilla each.

Nutrition (per serving): Calories: 261; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 399mg; Carbohydrate: 33g; Dietary Fiber: 11g; Sugar: 10g; Protein: 12g

10. Lemon Poppy Seed Muffins | Amy’s Healthy Baking
Store-bought muffins are usually laden with excess sugar and fat. Stay on track with your clean-eating goals with these healthy homemade lemon-poppy seed muffins. Thick and moist with a bright pop of citrus, these muffins are made with wholesome ingredients like whole-wheat flour and Greek yogurt, so you can enjoy your favorite flavors without the guilt! Recipe makes 12 servings at 1 muffin each.

Nutrition (per serving): Calories: 119; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 76mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 4g; Protein: 5g

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2 Fixes that Can Curb Inflammation

The word “inflammation” gets thrown around a lot these days, usually with negative connotations. It turns out, however, that inflammation isn’t all bad. Indeed, it is the body’s way of fighting off unwanted invaders and injuries, whether it be an infection in your lungs, a cut on your hand or a tear in your calf muscle. Inflammation is your body’s way of protecting itself from the inevitable dangers faced in our everyday lives and beyond.

“Inflammation is a normal response in the body — everyone has it,” says Deborah Enos, a wellness coach and certified nutritionist based in Seattle. “It’s an important part of healing. It’s when it goes haywire and you continue to have it that it becomes a problem.”

Usually, inflammation will abate once an injury, illness or other stressor resolves. Autoimmune conditions like rheumatoid arthritis, lupus and multiple sclerosis are all due to chronic systemic inflammation, meaning that it happens throughout the body over a long period of time. Sustained high levels of inflammation have even been linked to a number of different forms of cancer.

This type of chronic inflammation occurs when the body thinks there is a threat and goes on the defense, even when there is no threat. The result is that the body can turn against itself. “Inflammation gone haywire can damage perfectly normal cells,” says Enos. “Another big difference with chronic inflammation? It lasts much longer than normal healing time.”

Even setting aside those more serious types of conditions, a lesser inflammatory response can lead to a number of health concerns, like joint pain, asthma and skin issues. “Anecdotally, the type of person who has chronic inflammation often isn’t sleeping well, they have a poor diet and they don’t get enough exercise,” she adds. “They are probably someone who says, ‘I’m sick and tired of being sick and tired.’ ”

Two of the most oft-cited causes of chronic inflammation are a poor diet and lack of exercise. In fact, research has shown that losing weight can reduce inflammation and improve a number of health-related factors. The key to fighting chronic inflammation is to understand the root cause, as well as how to address it with regards to diet and exercise.

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1. Poor Eating Habits

The Issue: “The typical American diet leads to chronic inflammation,” says Enos. “At one point the number 1 ‘vegetable’ consumed in the U.S. was French fries, which will only aggravate inflammation.” Other dietary choices linked to chronic inflammation include eating too much salt, saturated fat or trans fat. Additionally, being overweight is a risk factor for chronic inflammation.

The Fix: Research suggests that a Mediterranean-type diet has an anti-inflammatory effect. This includes eating plenty of healthy fats, fruits, vegetables, legumes, grains and a moderate amount of protein. “Foods like wild Alaskan salmon, flaxseeds, olive oil and lentils help to prevent inflammation,” adds Enos.

Cutting out highly processed foods and refined carbohydrates (like those French fries) and working in more whole grains is another good swap to make. Walnuts, almonds and other nuts, as well as dark chocolate, have all been shown to reduce inflammation, too.

2. Lack of Exercise

The Issue: Again and again, studies have demonstrated that sedentary behavior and inflammation go hand in hand. What’s more, the weight gain that often results from an inactive lifestyle appears to also prompt an inflammatory response in the body.
Not only can exercise assist in weight loss, it appears that it also leads to the release of anti-inflammatory chemicals into the bloodstream. The take-home is that even moderate amounts of daily exercise can play a major role in supporting a number of positive health outcomes.

The Fix: Both resistance training and aerobic exercise have been shown to reduce lab values related to inflammation in a wide variety of populations. It seems that even low-intensity activities, like walking or yoga, have a positive effect. One study found that when comparing people who engaged in light, moderate or vigorous physical activity with people who didn’t exercise at all, those who did even light activity had lower levels of systemic inflammation.

“As far as anti-inflammatory strategies go, exercise is one of the number 1 things,” says Enos. “Alternative methods of stress reduction, like guided meditation, yoga or walking outside, are helpful.”

If reducing inflammation is your goal, just about any type of exercise is good for the cause. With that said, there is some evidence suggesting that a combined aerobic and resistance training regimen is best. It’s all about finding what works for you and sticking with it over the long haul. You’ll discover that even moderate amounts of additional exercise each day will go a long way toward reducing chronic inflammation you may not have known you had.

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What Exactly Happens to Your Brain When You Exercise?

Exercise is good for your body. We all know that. But did you know that exercise also has massive brain-boosting benefits?

Studies have shown the positive effects that physical activity can have on your mood, your sleep and even your focus at work. But until recently, scientists had been unsure exactly why it was that people who were in better shape physically tended to be in better shape mentally.

To get to the bottom of this, researchers at the UC Davis Health System conducted a study with 38 healthy volunteers and measured two specific neurotransmitters in charge of regulating messaging in the brain — a process researchers call “brain metabolism.”

In the study, published earlier this year in The Journal of Neuroscience, participants exercised on stationary bikes, hitting about 85% of their maximum heart rate. The researchers had them do this for three vigorous sessions, each lasting between eight and 20 minutes.

Immediately before and after the sessions, the researchers used an extremely detailed MRI technique to measure the amount of glutamate and GABA — neurotransmitters that drive communication between brain cells and help to regulate both physical and emotional health — produced by their brains.

They found that both neurotransmitters spiked when the participants exercised. The largest increases were found in the visual cortex, which helps us process information (think mental clarity and focus) and in the anterior cingulate cortex, which helps regulate heart rate and emotion (take mood boost, for instance).

So what, you say — we’ve all experienced that immediate endorphin boost from exercise. That’s where the learnings from the study were really interesting. The boost lasted long beyond the participants’ workouts. The end results found evidence that exercising upped the participants’ levels of glutamate and GABA even when they weren’t working out.

In other words, you can boost your long-term brain metabolism as you chase those long-term fitness goals, like running that half-marathon or meeting your weight goal.

The authors of the study even suggested that the glutamate and GABA effects could go so far as to make exercise an important part of treatment for depression and other psychiatric disorders — possibly even as an alternative to the current class of drugs that work by affecting the behavior of neurotransmitters.

Now that’s what we call a brain boost.

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Go Deeper on Your Carbs, Fat & Protein Intake with Our New Macronutrient Feature

We’re releasing multiple new features this summer that are available as part of our MyFitnessPal Premium subscription! This month, it’s all about macronutrients. Premium members can now see a macronutrient breakdown for every meal they log right inside their diary. Best of all, it’s easy to switch back and forth between grams and percentages.

If you haven’t already joined Premium, now is a great time so you have access to all of our new Premium features as soon as they’re released. Last month, we gave Premium members the ability to take their fitness information beyond the app by exporting their MyFitnessPal progress history, meal level nutrition details, and exercise history in CSV format. Start your Premium membership today by clicking here.

You’ll Love Macronutrients By Meal

Here are a few reasons you’ll fall in love with this feature:

You get immediate feedback on the meals you track. Let’s imagine you log your favorite breakfast – toast with avocado and hot sauce (yum!). You’ll see a breakdown of the meal’s protein, fat and carbohydrates in your diary. And you might think to yourself, “I’m going to try adding an egg to that meal next time to boost the protein.”

You learn how each meal contributes to your daily macronutrient goals. Maybe you’ve had days when you feel like you’re eating pretty healthy, finish dinner, and then realize you were nowhere near your macronutrient goals. This feature makes it easier to know when you’re off track and adjust course.

You can easily switch between grams and percentages. With a single tap, you can switch back and forth between grams and percentages. It’s helpful to see your macronutrients in grams to know if you’re getting enough of a certain macronutrient (how much protein did I eat during lunch?). Percentages are helpful when you trying to balance out your macronutrients (what’s the macronutrient breakdown of this sandwich?)

It’s Easy. It’s Amazing. It’s Macronutrients By Meal.

To get started using Macronutrients By Meal simply open your diary. If you’re a Premium member, you’ll automatically see a macronutrient breakdown below the meal name every time you log.

Here’s how the feature works on iOS:

And here’s how it works on Android:

To see how this feature works on the web click here.

If this feature isn’t your cup of tea, you can turn it off from the Diary Settings screen.

Plays Well With Others

If Macronutrients By Meal sounds like a dream come true, here are a few of other Premium features we think you’ll find helpful too:

Quick Add Macronutrients – Premium users can quick add grams of carbohydrates, protein and fats the same way that you quick add calories into your food diary. This is a convenient tool if you care more about certain macronutrients than your overall calorie goal.

Customize Your Daily Macronutrients – MyFitnessPal automatically generates your macronutrient goals based on expert recommended macronutrient percentages. But, if you follow a special eating plan focused on particular macronutrients (think: low carb, high protein, IIFYM), Premium gives you the flexibility to adjust your macronutrient goals by percentages and grams.

Customize Your Nutrient Dashboard – Use your nutrient dashboard to see quickly what nutrients you’re missing for the day, and your progress in meeting your calorie and nutrient goals. MyFitnessPal automatically sets your dashboard up to display: food calories, exercise calories and calories remaining. As a Premium user, you can customize your home screen and diary dashboard and put the nutrients you care about front and center.

Check out all of our MyFitnessPal Premium features by clicking here!

Explore MyFitnessPal Premium

MyFitnessPal Premium members can enjoy Macronutrients By Meal on both Android and iOS.

Upgrade to the latest version of the app (if you haven’t already) to start using this feature today!

If you haven’t already joined Premium, now is a great time so you have access to all of our new Premium features as soon as they’re released. Start your Premium membership today by clicking here.

We hope you enjoy and happy tracking!

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5 Moves for a Stronger Back & Better Posture

Sitting at a desk all day, slouched in front of a computer, can wreak havoc on your body—especially your back and hips. It’s extremely common for that sitting habit of yours to cause you to suffer from lower back pain, neck problems, tight hips flexors, and poor posture. Taking a few minutes throughout the day to stretch and strengthen your back and hips can alleviate some of those issues, help you feel better, and improve your productivity at the office! Here are 5 moves to practice before work, after work, or even at your desk!

1. Swimming Start by lying prone (on your stomach) with your arms and legs outstretched, legs hips width distance apart, and arms shoulder width apart. Lift your left arm and your right leg up, extending your spine and keeping your gaze down at the floor; then switch to the opposite arm and leg. Once you can maintain control, begin to increase your pace and continue to lift up, using your upper back muscles, back line of your arms, hamstrings, glutes, and calf muscles. Repeat 5 to 10 times on each side.

2. Opposite Arm and Leg Reach Begin on the floor on all fours with your hands directly under your shoulders and knees underneath your hips, making sure your elbows are not hyperextended. Hold strong through your core as you stretch your right arm forward and your left leg straight back. Keep your hips square by turning the leg that is lifted slightly inward. Think about maintaining a straight line from the fingertips to the toes. Switch sides slowly and with control, maintain a strong core throughout the exercise. Repeat 5 to 10 times on each side.

3. Plank Holding a simple plank on your hands or forearms is a great core strengthening and back stabilizing exercise. Place your hands or elbows directly underneath your shoulders and extend your legs directly behind you. As you breath continue to engage your core to support your spine. Hold for 30 seconds to 1 minute.

4. Seated Chair Extensions Sit in a chair with a back with your body towards the back edge of your chair, place your feet flat on the floor, and your hands behind your head. Take a big inhale, then on your exhale begin to extend your spine over the back of the chair. Take a breath in your extension and then return to an upright position. Repeat 5 to 10 times.

5. Seated Hip (Piriformis) Stretch Sit towards the edge of your chair with both feet flat on the floor. Pick up your right foot, and place your right ankle on your left thigh. Gently place your right hand on your right thigh and begin to hinge forward, allowing your right hip to open. Continue hinging at your hips to increase the stretch, being sure to maintain equal weight on both sides of your pelvis. Hold for 30 seconds to 1 minute. Switch legs, and repeat on the other side.

Feeling tight after a long day at work? Try these moves and let us know what you think in the comments!

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