Knee rehabilitation and protein, are you eating enough protein a day?
A common question in knee rehabilitation is: what should I eat and how much should I eat? Adequate protein intake per day is important for your recovery and strength gains. In this blog you will read how many grams of protein you should eat per day.
Knee rehabilitation consists primarily of targeted strength training to make muscles stronger. By stimulating and exhausting the muscles, adaptation takes place. The muscles become stronger and muscle mass increases. Training without adjusting nutrition will cause muscles to not adapt or to adapt minimally. Strength remains the same or even decreases. Quick fatigue during training or insufficient recovery from a workout are warnings that the body is short of certain nutrients. Well-tuned nutrition is the foundation for getting everything out of your knee validtion.
One of the important nutrients is protein. Protein is the building material for all body cells and thus also muscles. Everyone needs a certain amount of grams of protein daily. How many grams that is will vary from individual to individual and is determined in part by body composition, activities and sports.
Nuts are a good source of protein
How many grams of protein do I need per day?
Knee rehabilitation and protein are inextricably linked. Building and building muscle is a continuous process, which is why it is important to get enough protein daily.
As mentioned, protein needs vary from person to person and depend on weight, activity and goal. The minimum daily requirement is 0.8 - 1 gram of protein per kilogram of body weight. If you want to build more muscle mass, the requirement is increased to an average of 1.2 - 1.5 grams of protein per kilogram of body weight. In some cases, the requirement may even be as high as 2 grams of protein per kilogram of body weight.
Gedurende de knierevalidatie is de behoefte naar eiwitten hoog en is het belangrijk om voldoende bouwstoffen binnen te krijgen. Dit kan door bij elke maaltijd te kiezen voor een goede eiwitbron. Denk bijvoorbeeld aan peulvruchten, vegetarische vleesvervanger op basis van peulvruchten, vlees, vis, eieren, eiwitrijk beleg, extra zuivelproducten, noten en/of zaden. Naast het voldoende innemen van eiwitten is de timing en de verdeling van de eiwitten ook een belangrijk item. Na het sporten en voor het slapen zijn goede momenten om eiwitrijk te eten.
Eating a variety of foods and enough protein each day is important
Proteins and supplements
Before using protein shakes, powders or other supplementation, it is always important to have a good basic nutrition. So it depends on your personal situation, needs and nutritional intake whether it is necessary to use additional protein products.
Want to make sure you're getting enough protein or properly adjust your protein intake around your training schedule? Then contact a dietician. Together we can look at a personal plan with a good layout of daily activities, sports activities and sufficient intake of protein at these times.
Auteur: Gamze Unver (profiel)
If you want more information and advice check out www.fitfood.info
Hoe snel na het sporten is het goed om eiwitten te eten? Ik zit in mijn revalidatie na het scheuren van mijn kruisband en wil ook aan mijn spieropbouw werken.
Bedankt voor je vraag. Na een intensieve training is het verstandig om binnen een half uur ongeveer 20 gram eiwitten/proteïnen binnen te krijgen. Het lichaam gaat na een training herstellen en daar zijn voldoende bouwstoffen voor nodig.