PRESERVING MUSCLE DURING QUARANTINE

Protein Needs & Timing


During this time of decreased physical activity and limited access for many to a gym and

training equipment, preserving that hard earned muscle mass is a major concern.

For athletes, efforts towards maintaining muscle will help you feel strong and prepared for hard training & returning to play post-quarantine.


While continuing to stick to a training routine, getting in both cardio and resistance workouts, is the first step to maintaining muscle mass during periods of time when training is decreased, protein intake is also a critical factor.


PROTEIN AMOUNT


Aim for a protein intake goal of about 2 grams per kilogram of bodyweight per day.


For athletes & recreational exercisers, this is the amount of protein needed to maintain muscle, especially if overall calorie intake is lower currently with reduced training.

PROTEIN TIMING


Space protein intake out through the day, aiming to eat every 2-4 hours.


Try to keep your eating patterns fairly consistent to stay on track with hitting your intake goals.


Consume 15-30 grams of protein at each meal/snack.


PROTEIN QUALITY


Choose lean protein sources that have higher amounts of leucine, an amino acid that's vital for muscle protein synthesis.


Examples:


  • Eggs

  • Chicken

  • Salmon

  • Beef

  • Soybeans

  • Nuts

  • Chickpeas

  • Lentils

  • Milk

  • Whey & soy protein powders



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© 2020 by Jessica Isaacs, RD