To have endless amounts of energy and feelings of well-being we need to eat a well-rounded diet of carbohydrates, protein and fat which are called macro-nutrients, meaning we need large amounts of them in our diet. In addition to vitamins, nutrients and water which are packed in to the macro-nutrients. Provided you are making healthy food choices.
Eating protein is essential to great health and fitness. Protein is responsible for helping to build and repair muscle tissue, bones, cartilage, skin and blood as well as hair and nail growth.
Healthy sources of protein are:
-Lean meats. Choose healthy lean cuts of meat without all the fat still on it. If you eat poultry take off the skin. Also fish is a healthy protein source because it is low in fat and cholesterol. It also has heart healthy Omega-3 fatty acids.
-Eggs and especially egg whites. Egg whites are just the egg's protein and is the best source of fat and cholesterol free protein.
-Dairy products. Choose low fat cheese, milk and yogurt. An excellent source of healthy protein is cottage cheese which can be added in to recipes if you don't like the texture.
-Legumes such as peas, beans, lentils and peanuts.
-Whole grains such as rye, wheat, rice, barely and oats
-Nuts, especially almonds are a tasty and wonderful snack with good fats and protein. I like to have a small handful of almonds after a workout!
-Tofu, (bean curd) tempah (soy) and other meat alternatives are not only a great source of protein they are usually cholesterol free and lower in fat content than meat. They don't make you feel heavy or sleepy after eating and open possibilities of new and exciting meal options.
For every gram of protein there are 4 calories.
For example:
On the nutrition label you see that your protein powder has 120 total calories per serving and 24 grams of protein.
If you multiply 24 X 4 you get 96 calories.
So now you know that this food item is made mostly of protein (96/120 calories) and therefore, a great protein source.
So How Much Protein Do I Need In A Day?
Protein is not stored in the body like fat and carbs. It's used up right away and there isn't any reason to eat a whole bunch of it. Actually eating too much protein that cannot be used, will be broken down in to sugars or fatty acids. Protein does not build your muscles or give you strength, exercise does. Protein is a building block and an aid, so a modest amount of protein is sufficient.
It is recommended that you eat 3-6 serving which is equivalent to 5-7 ounces a day.
You can figure out how many grams you need in a day based on your body weight.
Multiply your body weight by .8 150lbs X .8=120 grams
Bodybuilders and athletes eat more protein that the average person ranging from 1 gram per lb-1.4.
Eating a balanced diet complete with healthy food choices is the guaranteed way to get results with your fitness program.
Keep in mind that reaching your fitness goals is 50% exercise and 50% nutrition.
Eat Right, bulk beta alanine Fit!
Kaleena Lawless
Personal Training Specialist
http://www.kalisthenixfitnessblog.com
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