HOW TO WORK OUT YOUR PROTEIN REQUIREMENTS… A common question I get asked, How much protein should I be eating a day? - A simple calculation I often advise, ▪️1.6g x Body Weight (Kg) ~ A benchmark for sufficient protein synthesis. ▪️2.0g x Body Weight (Kg) ~ A goal marker for significant muscle increase or those training at higher intensities. ▪️2.4g x Body Weight (Kg) ~ A higher end for those maximising muscle retention during fat loss phases Using an example of an 80kg Male, Low End: 128g Sweet

HYROX COUNTDOWN ~ 2 DAYS OUT Episode 4 of the countdown to The HYROX World Championship in Chicago. Last gym session pre race day with Matt from @coreptfitness before heading off to the Navy Pier and unsuccessfully checking in… not sure how they got “Myers” from Murray. - Want to know how I plan to prep with just 2 days to go? Follow along for the journey! STRUCTURE | PROCESS | OUTCOME @theathleteworkshop #theathleteworkshop | Ryan Murray