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Answer :
Tommy, who weighs 196 pounds, should aim for a protein intake of approximately 1.6 to 1.7 grams per kilogram of body weight per day, which equals about 142 to 151 grams per day. He should try to consume 15 to 25 grams of high-quality protein soon after his workout for optimal muscle synthesis.
According to the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine, recommended protein intakes for strength-trained athletes range from 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on the type of training.
Optimal post-exercise protein intake is vital for muscle recovery and growth. A literature review suggests that a calorie proportion of 20% from proteins may be appropriate for individuals in strength training to achieve hypertrophy goals.
For Tommy, an intake of approximately 1.6 to 1.7 grams of protein per kilogram of weight per day can be considered sufficient, which translates to about 142 to 151 grams of protein per day. Additionally, nutrition experts recommend consuming a snack with a 4:1 ratio of carbohydrates to protein after exercise to enhance muscle recovery.
Timing of protein intake after exercise is also critical. It is suggested to consume 15 to 25 grams of protein in the early recovery phase after a workout for muscle synthesis.
Therefore, shortly after his workout, Tommy should aim to ingest around 20 grams of protein, as a part of his total daily protein goal, from high-quality sources such as dairy, eggs, lean meats, or soy.
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