Complete Calisthenics - Ashley Kalym

muscle. Eating enough food that contains protein will help you to keep the
muscle that you already have, which is important for obvious reasons. Protein can
be found in meat like beef, pork, and lamb; all types of fish; eggs; milk, cheese,
and other dairy products; and legumes, nuts, and seeds. If you eat a fairly varied
diet you should have no trouble absorbing enough protein into your body,
especially if you are not a vegetarian.
It is also worth understanding which types of protein are the best, as the higher
quality the protein, the better your results will be. All of the research points to the
fact that animal protein is the best for you, regardless of what vegetarians might
think. This is not a dig at vegetarians, but simply stating a scientific fact. Animal
protein is known to have a complete amino-acid profile, which is good for a
number of reasons, mainly that your body will be able to repair any damage
done to it and not be missing any vital nutrients to do so.
How the meat that you eat is fed has a drastic effect on the quality of the food.
For example, there is a huge difference between grass-fed and corn-fed beef.
Cows have evolved to eat grass; that’s what their ancestors ate, and that is
what their digestive system is designed for, so when they are fed grain they have
side effects, just as many people who eat gluten have side effects. The grass-fed
beef has a much better amino-acid profile and is much healthier for you, so, if you
can, try to eat grass-fed beef, higher welfare poultry, and other quality meat as
often as possible.
If you are a vegetarian then you can still build muscle and strength, as the
example of most vegetarian animals around the world will show you. The only
problem that some vegetarians have is that there may be some amino acids
missing from their diet. This can be rectified with various supplements, and is worth
looking into if you are a vegetarian.
As for the amount of protein that you will need, this varies according to a number
of factors, including your genetics, training history, body size, and training intensity.
A rough guide is to take on a gram of protein for every pound of lean body
weight, or 2 g of protein for every kilogram of body weight. For example, if you
weigh 80 kg, or 160 lb., then 160 g of protein per day is a good target to achieve.
Do not worry too much about this, as the majority of people take in sufficient
protein every day to not have to count the number of grams they are eating. If