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How Much Protein Do You Need to Build Muscle?
Healthy Tuna Grain Bowl with Turmeric Sweet Potatoes and Spicy Yogurt Dressing
American Health
September 27, 2024
Health News Roundup
The NFL embraced soft-shell helmet covers to protect players from concussions: The sound of football helmets colliding signals the arrival of fall, but it also highlights a concerning issue: repeated head impacts in football, even without concussions, may lead to lasting brain damage and conditions like chronic traumatic encephalopathy (CTE). Following the recent deaths of three young players, including one from a head injury, parents and advocates are calling for additional protective gear like Guardian Caps, although independent research on their effectiveness in reducing head injury risks remains limited.
Iron deficiency in adults may be more common than thought: Nearly one in three Americans may be affected by undiagnosed iron deficiency, which can cause symptoms like fatigue and brain fog, according to a new study. Analyzing data from over 8,000 adults, researchers found that 14% had absolute iron deficiency, while 15% experienced functional iron deficiency, highlighting a significant oversight since doctors typically do not screen adults for this condition.
Nutrition Corner
Plant-Based Diet vs. Vegan Diet: Humans have evolved to consume a diverse range of foods, but a diet focused on plants may be the healthiest option, as reducing intake of animal proteins and dairy has been linked to various health benefits. Transitioning to a plant-based or vegan diet can lead to improved health outcomes compared to a typical American diet high in meat.
How much protein do you need to build muscle? Strength training is essential for muscle building, but adequate protein intake is equally important for optimizing growth. This Honest Nutrition feature explores ongoing research regarding the necessary daily protein amounts for effective muscle development.
Recipe for The Day
Healthy Tuna Grain Bowl with Turmeric Sweet Potatoes and Spicy Yogurt Dressing: The Healthy Tuna Grain Bowl features turmeric-roasted sweet potatoes and a spicy yogurt dressing, combining fresh ingredients for a flavorful and nutritious meal. Ready in about 40 minutes, this easy recipe serves four and can be made using pantry staples and frozen items, making it both convenient and satisfying.
Lifestyle & Fitness Focus
If you're looking to lose weight, two key questions arise: "What should I eat?" and "What should my workouts include?" For those who tend to postpone fitness until Monday, figuring out an effective workout plan can be challenging, as even experts don’t fully agree on the best approach.
However, some general guidelines can help you create your own program.
First, it's essential to incorporate weight training alongside cardio rather than focusing solely on cardio. According to Erin Oprea, a trainer for stars like Carrie Underwood, weight training boosts your metabolism for up to 24 hours post-workout, while cardio does not have the same lasting effect.
She recommends a balanced routine of two days of full-body strength workouts, four days of cardio, and an active recovery day, aiming for at least 10,000 steps daily.
During strength sessions, use weights heavy enough to complete 12 to 15 reps without compromising form.
Autumn Calabrese, Beachbody trainer and creator of the 21 Day Fix, also emphasizes combining cardio and strength training for optimal weight loss.
Her approach involves using weight training to build muscle while keeping your heart rate elevated to maximize calorie burn.
A sample weekly routine might include full-body strength on Mondays and Fridays, cardio and abs on Tuesdays and Saturdays, legs on Wednesdays, and rest or active recovery on Sundays.
When planning your workouts, focus on quality rather than duration. Calabrese points out that you can achieve effective results in 30 minutes with minimal rest, making it more practical for those with busy schedules.
Ultimately, the key to staying on track is to select workouts you enjoy, as boredom can lead to losing motivation. So, whether you’re scheduling classes or creating your own gym routine, choose exercises that excite you to maintain consistency.
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