GET ENOUGH PROTEIN, BUT NOT TOO MUCH

Protein doesn’t provide a lot of fuel for energy, but you need it to maintain your muscles.

■ Know what you need. The average person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That’s about 88 grams of protein for a

150-pound person. A strength athlete may need up to 1.7 grams per kilogram of body weight.

That’s about 150 grams of protein for a 200-pound athlete.

■ Favour foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat highquality protein such as lean meats, fish, poultry, nuts, beans, eggs, or milk.

■ Drink up. Milk is one of the best foods for recovery after an event because it provides a good balance of protein and carbohydrates. Milk also has both casein and whey protein. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. Casein is digested more slowly, helping to ensure long-term recovery of muscle after a grueling event. Milk also has calcium, which is important for maintaining strong bones.