If fitness training, especially resistance training, increasing your daily protein intake can help.

The Synergy Fitness plan recommends 25 grams of protein after training.


Phil Campbell, MS, MA, FACHE
Health Fitness Special Guest

Researchers show the daily requirement for protein increases with high-intensity fitness training. And anyone following one of the five Synergy Fitness plans should consider increasing their current level of dietary protein to 1 to 1.2 grams of protein per pound of bodyweight.

Not all researchers agree with the current nutritional recommendations concerning the daily need for protein. One research team suggests the need may go a high as 1.6 grams a day, (Protein nutrition and resistance exercise, 2001, Evans).

Some supplement companies sell protein supplements loaded with sugar. Researchers conclude, "Carbohydrate has, at most, a modest effect to enhance the response to amino acid (protein) ingestion after exercise, (Effects of amino acid intake on anabolic process, 2002, Wolfe).

Daily Protein Requirements
For Medium & High-Intensity Fitness Training

"...researchers show that growth hormone releasing exercise occurs in a linear dose-response to high-intensity training, you should evaluate your current fitness program and ask the question,
"Am I really training hard, or am I just going through the motions?"


  Daily Protein Requirements for Resistance Trained Individuals

Your Weight

Medium intensity training*

High intensity Training**

45 kg / 100 lb..

60 75 grams

100 120 grams

68 kg / 150 lbs

90 112

150 180 gm

90kg / 200 lbs

120 150  gm

200 240 gm

* Medium-intensity formula: 0.6 to 0 .75 grams of protein per pound bodyweight. **High-intensity formula: 1 to 1.2 grams

Research indicates that increased dietary protein intake (up to 1.6 g protein x kg(-1) x d(-1)) may enhance the hypertrophic - or increased muscle, response to resistance training. That's up to 1.6 grams of protein per kilogram of bodyweight per day, with the general population being recommended 0.8 grams of protein, per kilogram, per day.


Time-crunched adults frequently find it hard to reach the 1-gram per pound of bodyweight goal. Personally, 25 grams of protein after training helps to reach the daily protein goal. And it seems to lessen the desire for dietary sugar.


The following Protein Quick List for after training nourishment may be helpful.


Water packed TUNA
6 oz. = 25 grams

Chicken / Fish / Beef
4 oz


Nutritional Yeast
8 Tbsp.

Beef / Turkey Jerky
1 Cup

Cashew nuts
1 ¼ cup

Protein Supplement
1 scoop

Thanks for reading,
Phil Campbell

Health Fitness Directory

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Evans WJ, "Protein nutrition and resistance exercise." Can J Appl Physiol 2001;26 Suppl:S141-52

Read the research highlights for yourself...

Click here to read the research abstract


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DISCLAIMER: The information on this site is for educational purposes only. Always seek medical advice prior to starting any health fitness program.