The Power of Protein 08/05/09
The Purpose Of Protein In The Body
Proper intake of protein is necessary to support several critical functions to the body including:
- Muscle Mass
- Bone Mass
- Connective Tissue (cartilage, collagen)
- Transports many nutrients and hormones through bloodstream.
- Immune Function
How does protein affect the aging process?
A decline in many anabolic hormones allows break down of muscle and bone mass, unless you increase your protein intake and do resistance exercise (bones also require optimal amounts of calcium, vitamin D and magnesium)
How much protein do I need?
If you are sedentary your body requires 1 gm of protein per day, for every kilogram you weigh.
If you are moderately active then your protein requirement jumps to 1.25 gm of protein per day, for each kilogram you weigh. If you are very active then your protein requirement jumps to 1.5 gm of protein per day for every kilogram you weigh. It is important to choose protein foods that are low in total fat (with the exception of fish).
Good Sources of Protein (low in saturated fat and cholesterol):
Chicken Breast, Turkey Breast (3 oz) —————25 gm
Most Fish (3 oz) ————————————–15-20 gm
3 Egg Whites ——————————————- 21 gm
Cottage Cheese (3 tablespoons) ———————-10 gm
Non Fat or 1% Milk or Yogurt (8 oz) —————-9 gm
Kidney beans (1/2 cup) ———————————7.5 gm
Most beans and peas (1/2 cup) ———————– 4–6 gm
Cooked Pasta (1 cup) ———————————- 7 gm
Cooked Rice (1 cup) ———————————- 4 gm
Soy Milk (1 cup) —4 gm; Soy Cheese (1 oz) ——7 gm
Bread (1 slice) —–2–3 gm: Bagel (1) —————7 gm
Most Fruit and Vegetables (1/2 cup) ——————1-3 gm
Protein Shake Mix (whey, egg white, soy)–20-25gm/scoop
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