At Zenith Performance Physical Therapy, our conversations with patients extend beyond exercise and physical activity. While strength and mobility are crucial, we often address lifestyle factors that can significantly impact overall well-being. One often overlooked aspect is daily protein intake. Whether you’re a fitness newbie or a seasoned athlete, insufficient protein can contribute to persistent aches and pains.
The American College of Sports Medicine recommends 0.5-0.8 grams of protein per pound of body weight for active adults. For instance, a 180 lb person should aim for around 144 grams of protein to optimize performance. Unfortunately, many fall short of this target.
Take a runner covering 40 miles per week, consuming only 20-30 grams of protein daily. By introducing actionable steps, recovery accelerates, and discomfort during activities like climbing stairs diminishes. Even a dedicated powerlifter with a routine of a protein shake and three meals may still fall short.
Starting Steps:
- Find a Baseline: Assess your current daily protein intake over three days.
- Start With Small Steps: Gradually increase protein intake 3-4 days a week, building a sustainable habit.
- Seek Specialized Advice: Consult with a registered dietitian specializing in sports nutrition for personalized guidance.
For a comprehensive approach to address pain and achieve performance goals, contact us at 562-502-1767. Schedule a free phone consultation and an evaluation. Your journey to pain-free living and optimal performance starts here.