PROTEIN

Everyone associates protein with weight lifting and muscle building, but protein is a vital part of everyone’s diet regardless of what type of muscles you want. Proteins are the primary structural and functional components of every cell in the body. They’re used to make muscles, tendons, organs, and skin. Proteins are also used to make enzymes, hormones, and neurotransmitters.



BENEFITS FOR ADEQUATE AMOUNT OF PROTEIN

Maintain Healthy Weight Management

Curb Hunger

Speed Recovery after Exercise

Build Lean Muscle/Reduce Muscle Loss

WHAT IS A PROTEIN?

Proteins are made up of smaller molecules called amino acids. These amino acids join together to form longer strands that make up different proteins. There are 20 amino acids that make up the body’s cells. Of the 20 there are 9 amino acids that cannot be made by the body, and those 9 are called essential amino acids.

WHERE DO WE GET COMPLETE PROTEINS?

Those 9 essential amino acids (complete proteins) needed in the body can only be obtained through food. These essential amino acids can be obtained through the consumption of animal proteins such as fish, poultry, eggs, and red meat. Protein can also be obtained through eating a combination legumes, nuts, and seeds, but you need to eat a variety of plant-based proteins in order to get complete proteins as plants are usually deficient in at least one or more essential amino acid.

HOW MUCH PROTEIN SHOULD I EAT?


The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. If you are exercising regularly or you are trying to put on more lean muscle mass you may want to increase that to 1-1.7 grams of protein per kilogram of body weight. People on a reduced calorie diet should increase protein intake.

Calculate your protein intake:

Find your weight in kilograms
to convert from pounds multiply your weight by 0.45359237
Multiply your weight in kilograms by about 1.5

For example a person weighing 150 lbs would need 102 grams of protein per day.
150 lbs x 0.45359237 = 68.0388555 kg
68.0388555 kg x 1.5 = 102.05828325 grams of protein

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The information contained within this program is for educational purposes only. Always seek the advice of your physician or other qualified healthcare provider for any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen.