2023-09-24 10:58:00
New Rule for Building Muscle and Eating Healthier: The 30/10 Rule
If you’re looking to build muscle, burn fat, or improve your overall health, there’s a simple rule that can help you achieve your goals. It’s called the 30/10 rule, and it involves consuming 30 grams of protein and 10 grams of fiber with each meal.
According to registered dietitian Brierly Horton, this rule is excellent and can have a profound impact on your health. By focusing on key macronutrients like protein and fiber, you can make significant improvements without completely overhauling your diet.
Protein is crucial for muscle growth and repair. It helps repair tissues and allows muscles to grow bigger and stronger after exercise. Research shows that consuming at least 1.5 grams of protein per kilogram of body weight is necessary to build muscle and strength. The 30/10 rule, with three meals a day of 30 grams of protein each, brings you closer to that goal.
In addition to building muscle, protein and fiber also help control hunger and regulate blood sugar levels. This makes the 30/10 rule beneficial for people with blood sugar problems, including menopausal women. By doubling your protein intake while also increasing your fiber consumption, you can better manage your weight and overall health.
It’s essential to note that relying solely on protein shakes or bars to meet the 30/10 rule is not advisable. While supplements can be helpful, they cannot replace the nutrients found in whole foods like dairy products, fish, poultry, and red meat. These foods provide additional benefits from other essential micronutrients.
Fiber is another critical component of the 30/10 rule. It supports healthy bacteria in the digestive system, slows the absorption of sugars, and may help prevent chronic diseases like cancer and heart disease. Unfortunately, many people do not consume enough fiber, and the recommended amount is between 25 and 38 grams per day. By following the 30/10 rule, you can meet the 30-gram target for fiber.
One advantage of the 30/10 rule is that it encourages the consumption of foods like beans, which are rich in both protein and fiber. Some experts consider beans an inexpensive and versatile superfood for longevity.
While the 30/10 rule offers numerous benefits, it’s essential to ensure a diverse diet. Focusing solely on protein and fiber may lead to a lack of variety, causing you to miss out on other vital nutrients. It’s crucial to “eat the rainbow” and consume a wide range of plant compounds called phytochemicals, which have numerous health benefits.
It’s worth noting that the 30/10 rule may not be suitable for everyone. It may be too restrictive for children and individuals with digestive problems. These individuals may need to plan their meals carefully to accommodate the high fiber intake without experiencing side effects.
Overall, the 30/10 rule is a simple and effective way to improve your nutrition and reach your health goals. By focusing on protein and fiber, you can build muscle, control your weight, and eat less processed food. However, it’s essential to practice moderation and ensure you are consuming a wide variety of whole foods to maintain a balanced diet.
Incorporating the 30/10 rule into your meal planning can simplify your diet and facilitate better health outcomes. So why not give it a try and see the positive impact it can have on your overall well-being?]
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