The truth about Protein The RDA suggests 0.83 grams of protein per kilogram of body weight for the average woman (about 53g for a 140-pound woman). But a bodybuilder or active recreational athlete needs a bit more—between 1 and 2 grams per kilogram of body weight, according to the National Academy of Sports Medicine (NASM). For an active woman who weighs 140 pounds, that’s about 64–127 grams daily. Since your body is always repairing and building tissue, you need to constantly replace your protein stores. Otherwise, you’ll start to break down protein from muscle to make glucose for fuel. Aim to consume 4 to 5 ounces (or 25–30 grams) of protein every 2.5–3.5 hours (about five to six times a day). Great sources include eggs, milk, meat, fish, poultry, cottage cheese, Greek yogurt, quinoa, amaranth, bulgur, tofu, and combinations like beans or lentils and rice (which together make complete proteins). A balanced lunch might be 4 ounces of grilled chicken over salad with a rainbow of fresh vegetables; an energizing afternoon snack might include 6 ounces of Greek yogurt or ¾ cup of low-fat cottage cheese with some nuts and fresh berries. Your body can absorb only about 30 grams of protein (4–5 ounces) at a time, so if you take in more than that, you’ll store the excess as fat. Following a high-protein diet (one where protein makes up more than 40% of your daily total caloric intake) can also put a strain on the kidneys, which have to work harder to remove the by-products of protein digestion. For every gram of protein consumed above 2 grams per day, about 1–1.5 milligrams of calcium is also excreted, which leads to loss of bone density. Aim for macronutrient ratios of no more than 40% protein, 30–35% carbs, and 25–30% fats.
Posted on: Fri, 03 Oct 2014 20:59:36 +0000
Trending Topics
Recently Viewed Topics
© 2015