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Strength and Muscle-Building Plan for High School Athletes

By Nutrition Express, 07/16/18, 12:00PM PDT

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By eating protein first thing in the morning, you’ll be able to add to your muscle gains from the day before. A side benefit to eating enough protein is your hair and nails will grow thicker and healthier too.

How much protein do you need?

Eat about .5-1 grams of protein per pound of ideal body weight.

Studies show weightlifters might need .72grams/pound of bodyweight, highly trained cyclists might need .8 grams/pound, rigorous exercise training might require 1.3 grams/pound, and world-class weight lifters may use upwards of 1.6 grams/pound. A good rule of thumb for athletes is to eat protein (grams) to match your ideal bodyweight.

Consume protein foods such as: 
• fish, poultry, dairy, lean meat, soy
• protein powder