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Protein: How Much is Enough?

 

Protein is essential to good health. The very origin of the word — from the Greek protos, meaning “first” — reflects protein’s top-shelf status in human nutrition.

According to Harvard Health Blog

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Giving your body what it needs is crucial for the survival of the Fittest and Happiest.

Remember: Your own personal needs may vary based on multiple factors including your age, sex, activity level, and weight loss goals.

The Recommended Dietary Allowance (RDA- which is the amount of a nutrient you need to meet your basic nutritional requirements) for protein is a 0.8 grams of protein per kilogram of body weight. This is the minimum amount you need to keep from getting sick and for optimal health. That is 0.37 gram per pound of body weight.

The United States Department of Agriculture (USDA) suggests 15 to 20 percent of your calories should come from protein.

If you exercise heavily, you must be wary that you will definitely need more protein than an average sedentary person, so as to almost double your protein amount.

Here is a chart for you to base on:

Weight in lbs. Minimum Protein Athletes Minimum
Minimum Daily Protein Requirements 
100 37 grams 74 grams
110 40 grams 80 grams
120 44 grams 88 grams
130 47 grams 94 grams
140 51 grams 102 grams
150 55 grams 110 grams
160 58 grams 116 grams
170 62 grams 124 grams
180 65 grams 130 grams
190 69 grams 138 grams
200 72 grams 144 grams
210 76 grams 152 grams
220 80 grams 160 grams
230 84 grams 168 grams
240 87 grams 174 grams
250 91 grams 182 grams
260 95 grams 190 grams
270 98 grams 196 grams
280 102 grams 204 grams
290 105 grams 210 grams
300 109 grams 218 grams

Very Well Fit

Where are the Best Sources to get your Protein?

Protein comes from both plants and animals. The best protein source is one without extra fat, sugar or sodium.

Lean meats, poultry, fish, seafood, eggs, plants based, and dairy products are all excellent sources of protein.

Choosing lower-fat cuts of meat or removing the skin from chicken and turkey is a good way to cut extra calories you may not want or need.

Cold water fish such as salmon, tuna and herring make good protein choices with their richness in omega-3 fatty acids.

Legumes, nuts and seeds are also good sources of protein, not to forget that even vegetables and grains have small amounts of protein which we may neglect.

What is in a Serving?

Here is where many protein eaters go wrong. One serving of protein is equal to one egg, 3 to 5 ounces of meat, poultry or fish, 1.5 ounces of cheese or about 12 walnuts. So a serving of meat, poultry or fish is about the size of the palm of your hand, and a serving of cheese is the same size as two dice (regular 6-sided dice, not 12- or 20-sided extra-large Dungeons and Dragons dice).

According to Shereen Lehman, MS

Go about your day today and bare in mind this piece of information that can change how you feel about yourself and how much satisfaction your body can reach. Protein is an essential part of your day and should be taken seriously. Athletes especially should really focus on upping the daily serving, as you may notice a change in performance, energy, essence of life.

Have a wonderful weekend friends and sorry to have been MIA. Stay Tuned for more!

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Nuts, So Healthy… What About Weight Gain?

We all know that nuts are healthy fats and good for you. But what about all the calories that come with consuming all these nuts? The calories are high in nuts, yet scientific studies prove that nuts not only do not cause weight gain, but can as well cause weight loss for many. It seems that “the skinniest people ate the most nuts and the fatest people ate the least nuts.”

Let me tell you their Secret: Nuts boost fat burning in the body.

Watch this video demonstrating various studies publicized about consumption of nuts and weight gain…