10 Essential Ways to Maintain a Strong Body

10 Essential Ways to Maintain a Strong Body

Protein is key

Your diet plays an important role in building muscle. "Make sure that protein is number one on your list, especially for women," says Maya Eid, a nutritionist based in Toronto. She recommends a minimum of 0.7 grams of protein per pound of ideal body weight each day. For example, if you're 150 pounds but your ideal weight is 
140 pounds, you would calculate it based on your goal weight. That adds up to a minimum of 100 grams of protein a day for most women, explains Eid. Ensure that every meal (and one snack) has about 25 grams of protein — think 
a palm-sized portion of protein, such as meat, poultry, fish, eggs, 
or Greek yogurt. (Vegetarian or vegan sources, such as beans and lentils, can also provide lots of protein, but you'll need a lot more chickpeas to get that amount of protein.)

(Related: These are the best sources of protein, according to Canada's Food Guide.)

10 Essential Ways to Maintain a Strong Body, Source:https://www.besthealthmag.ca/best-you/health/essential-ways-to-stay-strong/