Shake or Steak? With so many protein sources to chose from, here’s our side-by-side comparison of popular protein sources such as minced beef, salmon and chicken, alongside supplements like Whey Protein and Protein Bars. Plus, recommended protein intake for different types of athletic physique.

FREE PROTEIN CALCULATOR to help you find out how much protein you need on the Fit Media Plus website:

Find out how much protein you need, protein for gym goers and protein for bodybuilders, based on recommendations from Fit Media expert nutritionists.


International Society of Sports Nutrition recommend 1.4 to 2 g per kilo of bodyweight for adults who exercise regularly

Institue of Medicine –
The IOM calculated an acceptable macronutrient distribution range for carbohydrate (45%-65% of energy), protein (10%-35% of energy), and fat (20%-35% of energy; limit saturated and trans fats).   1.2 to 1.8 g/kg body weight for protein depending on the level of physical activity

American College of Sports Medicine – To increase muscle mass in combination with physical activity, it is recommended that a person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day


Lean Mince Beef

Chicken Breast


Free range eggs

Cottage cheese


Soy beans

Whey protein (sci Mex ultra whey)

Protein bar – Grenade

Protein snickers

Protein for bodybuilders,(3%E2%80%936%20meals).

6 Tips to Ease Into a Running Schedule – Best Health and Fitness Tips to Stay Healthy

Suggestion 1. Setting workable as well as attainable goals from the begin. When easing right into a running routine every novice must always establish his own objectives based around the lifestyle and fitness he desires to accomplish.

Jump On It!

Here’s a fascinating word for you, “plyometrics.” Yes, it is an instead weird word as well as it’s strange because it is a coined word. Like a brand name, it had not been developed over years of usage, it was designed on the place by a guy called Fred Wilt. He was enjoying some Soviet athletes doing strange leaping exercises.

The 4 Building Blocks of Exercise for the Older Adult

Find out the 4 foundation of exercise for the older adult to preserve their freedom and lower the danger of falls. A mix of various kinds of exercise can eliminate boring and tedious regimens.

Dealing With Injury: The Gym May Be a Gem

Emphasis on what you TIN do while in your rehabilitation phase. Weightlifting can be reliable for targeting particular muscles to bring blood flow to an injured location to stop stiffness and also advertise healing. An user-friendly technique might be the # 1 method to stop injury. Strength training with dumbbells at residence is easy and also cost effective but the health club gives several options for exercising around your damaged area.

Build Your First Gym and Simplify Your Fitness

Simplify your health and fitness to fit your life. Being a full-time occupation person does not mean you can not belong time athlete. But you require to increase your time investment. I’ve blogged about minimal physical fitness alternatives formerly on my website yet below are some devices minimums for you to begin to develop your own home fitness center so you can exercise whenever you can to harmonize your schedule.

Beginner Triathlon Tips

New to triathlons yet still have some unanswered questions sticking around in your mind? Enable me to answer your burning first-time triathlon inquiries as well as (with any luck) bring you a little tranquility of mind at the same time.

Why, Why, Why – Run!

There is always a deeper meaning to everything. You wish to get to a running objective, or any goal for that issue? You will certainly not reach that goal unless you locate the much deeper significance.

Do You Have Scuffmarks on Your Runs?

Are you dreams something that just dissipates when you get up, or are they more actual than that? Are they truly objectives? Will you achieve them?

Is Sweat Really a Benefit of Running?

Everybody says that there are advantages to running. Most of us recognize that of the advantages is we are healthier, but the advantages go deeper than that. Do you know what else you receive from running?

A New Perspective on Dieting and Exercise

Star bodies, trend diet plans, extreme training programs-these infuse our society, as well as combine to provide us a manipulated concept of just how to deal with our bodies. Weight and also physical health and wellness are specific matters. Because of this, any kind of diet plan, weight reduction, or workout program ought to be tailored to every person, and need to be balanced with the various other scenarios of his or her life. Popular diet and exercise programs (consider the Atkins diet, the South Beach diet plan, and also various other prominent options) generally apply extreme strategies as well as try to offer them to one of the most feasible people. Well, these techniques just can’t work for everybody

Shut Up, Work Out and Eat Right: The Real Secret To Fitness

Unless you’re a freak of nature you should shut up, exercise as well as eat best to be fit. There can be obstacles to remaining fit but factors are simply well disguised excuses if they keep you from working out. Weightlifting will transform your body’s proportion of fat to muscle mass, therefore elevating your body’s basic metabolism- the genuine trick to staying slim permanently. The uniformity aspect raises the value of much shorter exercises and also prevents burn-out. Adjust your strength to match your psychological demands. Physical fitness is a procedure as well as a way of life. Close up, exercise, as well as consume right. Obtain fit. Begin now.

I Don’t Wanna Go to the Gym

The amount of times have we said this to ourselves or others? That was me today to myself. I had actually supported routine and also didn’t delight in the thought of needing to drive to the gym, workout, drive residence, consume as well as get prepared for job.

Aqua Zumba: Fitness Party in the Pool

Aqua Zumba is the pool-based edition of the popular Zumba Physical fitness dancing exercise program. Discover the wellness and also health and fitness advantages of this fun Latin-inspired workout as well as what to expect at your excellent.

Fitness Jogging

Fitness running is one of the ideal ways to obtain in shape and stay in shape. For anybody interested in knowing even more about the advantages of running workout, this short article will certainly lead you to where you need to be.

BMR Calorie Consumption

BMR is brief for basic metabolic rate. BMR is your everyday power usage, without moving a muscle mass.

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