The amount of protein you need is only slightly higher than the amount suggested for people who do not exercise. Endurance athletes need 1.2 to 1.4 grams for each kilogram of body weight per day. Athletes who do strength training (such as lifting weights) need 1.2 to 1.7 grams for each ...
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Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can be anything from a brisk walk to a more challenging workout at the gym. Incorporate both cardiovascular exercises (such as running, swimming, or cycling) and strength training (such as lifting weights...