Sorry, yes. It should be in kg, my bad! You should try and see what works for you regarding protein intake. For me, going below 1.5x of my bodyweight in kg(!) doesn’t help. I start feeling tired, i start getting bad DOMs, nails break… you should listen to your body. :)
Until 6 months ago I never understood people who said “i get energised after going to the gym.” 3 things changed my whole experience. Now i am going to gym 3 times a week and also biking to work everyday (16 km way and back).
- Start small. i started with 2x a week. After 5 months i felt ready to increase to 3x.
- Eat enough protein. Count all your protein intake and try to hit 1.5-2x your bodyweight. Whenever i start being lax on my protein intake, i start feeling sluggish and tired.
- Get a coach. Sit down with a coach and make a personalised plan for yourself, tailored to your goal and revisit it as much as needed. This helps with 2 things: you make sure to have the correct form when exercising and you don’t overdo it and risk burnout farther down the line.
cooperpair
joined 1 week ago
I don’t recommend, really.
I was recently in a nutrition seminar from my gym, and jr was explained like that if we would like to maintain our muscle mass, 0.8x grams of protein per kg of bodyweight. To build muscle; 1.2x-2.2x grams of protein per kg of bodyweight.
I am going to the gym to build muscle. And i observe that if i eat less than 1.5x grams of my bodyweight (kg), i feel very low energy and tired, have brittle nails etc. What i would recommend is to try and find a balance for you that works.