{"id":6681,"date":"2023-08-19T17:35:41","date_gmt":"2023-08-19T10:35:41","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6681"},"modified":"2023-08-19T17:35:41","modified_gmt":"2023-08-19T10:35:41","slug":"3-tips-to-build-lean-muscle-from-a-dietitian-fitness-coach","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6681","title":{"rendered":"3 Tips To Build Lean Muscle, From A Dietitian &#038; Fitness Coach"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img decoding=\"async\" src=\"https:\/\/mindbodygreen-res.cloudinary.com\/image\/upload\/c_crop,x_0,y_21,w_1366,h_768\/c_fill,w_700,h_400,g_auto,q_85,fl_lossy,f_jpg\/org\/03i7usujyk48tm8uj.jpg\" \/><\/p>\n<div>\n<p>Finally, you\u2019ll want to pair these workout tips with adequate protein intake in order to reap the benefits.\u00a0<\/p>\n<p>The Recommended Dietary Allowance of protein is <span data-citation-wrapper=\"\"><a href=\"https:\/\/ods.od.nih.gov\/HealthInformation\/nutrientrecommendations.aspx\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/ods.od.nih.gov\/HealthInformation\/nutrientrecommendations.aspx\" data-citation-link=\"\" rel=\"noopener\">0.8 gram per kilogram of body weight<\/a><a href=\"#citations\" data-citation-number=\"1\">1<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"11\" height=\"10\" viewbox=\"0 0 11 10\"><path d=\"M10.5616 1.47255C10.7935 1.16327 10.7308 0.724508 10.4216 0.492549C10.1123 0.26059 9.67352 0.323271 9.44156 0.63255L4.41852 7.32996L2.03106 4.54448C1.77947 4.25094 1.33756 4.21694 1.04403 4.46853C0.750497 4.72012 0.716495 5.16203 0.968084 5.45556L3.77335 8.72851C3.81859 8.84955 3.89785 8.9595 4.0089 9.04279C4.09758 9.1093 4.19691 9.15159 4.29895 9.17078C4.51931 9.23643 4.76744 9.19227 4.955 9.03151C5.07764 8.92639 5.15498 8.78804 5.18511 8.64118L10.5616 1.47255Z\"\/><\/svg><\/a><\/span> per day. This is the minimum amount of protein a sedentary person needs to meet their nutritional requirements; meaning, it&#8217;s conservative and not exactly applicable for those looking to build muscle or working out frequently.<\/p>\n<p>If you&#8217;d rather not count down to every last gram, leading protein and amino acid requirements researcher <a href=\"https:\/\/fshn.illinois.edu\/directory\/dlayman\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/fshn.illinois.edu\/directory\/dlayman\" rel=\"noopener\">Don Layman, Ph.D.<\/a>, <a href=\"https:\/\/www.mindbodygreen.com\/articles\/how-much-protein-do-women-need#:~:text=If%20you'd%20rather%20not,solid%20goal%20for%20most%20women.\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/how-much-protein-do-women-need#:~:text=If%20you'd%20rather%20not,solid%20goal%20for%20most%20women.\" rel=\"noopener\">previously told mindbodygreen<\/a> that getting around 100 grams a day is a solid goal for most women.<\/p>\n<p>You\u2019ll want to spread that out throughout the day by consuming around 25 to 30 grams of protein during <a href=\"https:\/\/www.mindbodygreen.com\/articles\/high-protein-breakfasts\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/high-protein-breakfasts\" rel=\"noopener\">breakfast<\/a>, lunch, and dinner, and eating a <a href=\"https:\/\/www.mindbodygreen.com\/articles\/high-protein-snacks\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/high-protein-snacks\" rel=\"noopener\">protein-rich snack<\/a> or two when possible.\u00a0<\/p>\n<p><a href=\"https:\/\/www.mindbodygreen.com\/articles\/types-of-protein-powder\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/types-of-protein-powder\" rel=\"noopener\">Protein shakes<\/a> can be a helpful addition to fulfill this goal, which, <a href=\"https:\/\/www.mindbodygreen.com\/articles\/should-you-consume-protein-before-or-after-you-workout\" target=\"_blank\" class=\"mbg-track-event\" data-track-event-types=\"click\" data-track-type=\"article-link\" data-track-prop-element-id=\"in-body-link\" data-track-prop-label=\"page_type | element_id\" data-track-prop-category=\"Link\" data-track-prop-link=\"https:\/\/www.mindbodygreen.com\/articles\/should-you-consume-protein-before-or-after-you-workout\" rel=\"noopener\">according to Baxter<\/a>, can be consumed within an hour before or after your workout for maximum muscle benefits.\u00a0<\/p>\n<\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Finally, you\u2019ll want to pair these workout tips with adequate protein intake in order to reap the benefits.\u00a0 The Recommended Dietary Allowance of protein is 0.8 gram per kilogram of body weight1 per day. This is the minimum amount of protein a sedentary person needs to meet their nutritional requirements; meaning, it&#8217;s conservative and not &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[53,76,54],"class_list":["post-6681","post","type-post","status-publish","format-standard","hentry","category-lifestyle","tag-mbgpodcast","tag-protein","tag-strength-training"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6681","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6681"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6681\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6681"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}