Protein….are you getting enough!
Protein is one of the basic building blocks in cells and tissues that make up our bodies. It is 16% of our total body weight but more than that it is required for building and repairing muscle and tissues, red blood cells, hair and finger nails and for synthesizing hormones. Keeping that in mind protein does not build muscles exercise does.
Over the years with the popularity of some weight loss diets….protein has been reduced substantially in order to reduce caloric intake or increased tremendously to compensate for carbohydrate reduction in ones diet. How much protein do you really need? Factors that you should be considering to determine how much are level of activity, age and size. This has always been a controversial debate in the fitness industry but according to Nancy Clarks sports Nutrition Guide, people need a range between .4 to .9 per pound of Body weight based on their level of activity.
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0.4 for sedentary people
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0.4-0.6 for Active adults
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0.6-.9 For growing athletes, adults building muscle mass
Example
140lb x 0.4-0.9 = required amount of protein = 56 – 126g of protein
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Meat, poultry and fish 7 grams per ounce *
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Beans, dried peas, lentils 7 grams per 1/2 cup cooked
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One large egg 7 grams
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Milk 8 grams per cup
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Bread 4 grams per slice
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Cereal 4 grams per 1/2 cup
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Vegetables 2 grams per 1/2 cup
*One ounce of meat = 1 slice of deli meat. Three ounces of meat is approximately the size of a deck of cards or the palm of a woman’s hand
So this week I encourage you to add up all the protein you’re consuming a day in grams and ask yourself are you getting enough protein?
Look for a list next blog about types of proteins…. Options that are healthier (lower in fat & salt), cheaper, as well I will talk about complete and incomplete proteins, what they are , what is the difference and how they can be incorporated into your daily nutrition.
Giselle Bergeron-Raganold
g.ellefitness@gmail.com
613-596-3183
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