How Much Protein Do You Need for Lifting and Rucking?

 

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How Much Protein Do You Need for Lifting and Rucking?

Protein fuels muscle growth, recovery, and strength. If you lift or ruck, you need enough protein to rebuild muscles and avoid fatigue, weakness, and slow recovery.

Signs You Need More Protein

• Slow muscle recovery
• Increased cravings & potential weight gain
• Fatigue, weakness & higher injury risk

Who Needs More Protein?

• Serious athletes (powerlifters, endurance runners)
• Older adults - Muscle loss accelerates with age (sarcopenia). Combat this with: 1.2-2.0g protein/kg daily after 65
• Strength trainers
• Muscle builders
• For myself who is 220 lbs and is a resistance trainer 105-220g is recommended daily for muscle growth

 (If you have kidney disease, consult a doctor before increasing protein intake.) 

How to Optimize Protein Intake

• 30g at breakfast to kickstart muscle synthesis
• 30g per meal + high-protein snacks throughout the day
• 15-25g post-workout (within 2 hours) for recovery
• 30% of daily calories from protein for fat loss & muscle gain
• 2,000-calorie diet = 150g protein/dayt (1g protein = 4 calories )

Best Protein Sources

Whole foods first:

• Animal proteins (chicken, beef, fish, eggs)
• Dairy (Greek yogurt, cheese, milk)
• Plant-based (lentils, nuts, seeds)

Protein fuels muscle growth, recovery, and strength. 

I prioritize protein, aiming for 30% of my daily intake. Every morning and afternoon, I fuel up with nutrient-dense sources like eggs, quinoa, beans, tuna or peanut butter - keeping me feeling full with energy high and muscles strong.

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