How much protein should I eat after exercising for 140 pounds

The recommended daily protein intake after 140 pounds of fitness is between 70 and 105 grams, which should be adjusted based on exercise intensity, goals, and individual metabolic differences. Protein supplementation can be achieved through high-quality protein sources such as eggs, chicken breast, whey protein powder, etc., while paying attention to a balanced combination with carbohydrates and dietary fiber. The protein requirement after fitness mainly depends on the type of training and the body's recovery needs. After strength training, muscle fibers need to be repaired, and protein intake can be appropriately increased to around 1.5 grams per kilogram of body weight. After aerobic exercise, glycogen supplementation should be taken into account, and the protein ratio may be slightly lower. For people weighing 140 pounds, if the goal is to gain muscle, consuming protein in 4-5 meals a day is more effective. For example, having 2 eggs with milk for breakfast, supplementing with 30 grams of whey protein powder after training, and choosing 200 grams of salmon or lean beef for dinner.

In special circumstances, protein intake needs to be adjusted. Kidney disease patients should strictly control the total amount of protein to avoid exacerbating the burden on the kidneys. Lactose intolerant individuals can choose to isolate whey protein or plant protein powder. Vegetarians can meet their needs through a combination of plant proteins such as tofu, quinoa, and chickpeas. In any case, a single intake of protein should not exceed 40 grams, as excessive intake may cause gastrointestinal discomfort or increase metabolic burden.

It is recommended to prioritize meeting protein needs through natural foods and supplement with protein powder if necessary. Pay attention to the body's reactions, and adjust the intake if there is bloating or fatigue. At the same time, maintaining a daily water intake of at least 2000 milliliters helps with metabolism, and combined with moderate intake of vitamin B to improve protein utilization. Regularly monitor changes in body fat percentage and muscle mass, and dynamically adjust dietary plans for a more scientific approach.