nutrition Archives - JCD Fitness

how to eat more protein Eating more protein can seem like a hurdle if you’re not used to eating the recommended amount that supports strength training and optimal fat loss. The recommended intake for the maximum amount of muscle and least amount of body fat is around 1 gram per pound of body weight.

So, if you weigh 150 pounds, that equates to 150 grams of protein.

If you’re not aware of how much protein you need, I’ve already got you covered on daily recommendations and requirements with this article: how much protein do you need?

The RDA (recommended dietary allowance) of protein is currently set at .8 grams per kilogram of body weight. To put that in imperial numbers, that’s about .36 grams of protein per pound.

So, if you weigh 150 pounds, that’s a recommended intake of about 54 grams of protein per day. [Read more…]

Should You Eat Fat In Your Post Workout Meal — image credit: royalty free unsplash

A reader wrote to me because he heard eating fat in a post workout meal was bad and wondered if the post-workout meal should be fat-free.

This is a great question because it’s something that’s been talked about for years and for the longest time, the suggestion was to limit fat intake post training to allow for a quicker absorption of nutrients.

While this advice is not necessarily bad, it’s not the most up-to-date, and it might not be that practical for some people who can’t eat as frequently, or make a quick low-fat meal after their training sessions.
To better understand this idea, let’s look at digestion. [Read more…]

How To Eat More Protein With 5 Simple Strategies

Should You Eat Fat In Your Post Workout Meal?