Showing posts with label Protein intake. Show all posts
Showing posts with label Protein intake. Show all posts

Wednesday, May 29, 2013

How much protein is good for your heart?

When we think protein, the first food that comes into our minds is meat, but we tend to forget that along with proteins meat is full of fats. This can increase the levels of LDL, or known as the 'bad cholesterol' in our bodies, resulting in heart problems...

So, remember that meat is not always the best source of proteins for us...Try to choose low-fat foods with high levels of proteins such as skim milk and lean meat. You can even substitute lean meat with legumes, a cup of legumes gives you about 16 grams of proteins. When making a plate, it is best to combine meat with vegetables,  so you will be getting proteins from different food groups.

The daily recommended doze of proteins required by your body is in short known as RDA or recommended daily allowance and to calculate that, you will have to take into account your weight and age.

There are some special categories that require more proteins than normal. Pregnant women require 10 grams more protein than the amount they consumed before. Lactating women require 20 grams more than their usual consumption in order to support milk production. Athletes require 50% more proteins in comparison with normal people.

Stay healthy! 

Saturday, May 25, 2013

Daily protein intake, calculate it

The daily protein need depends mostly on a person's weight. It is calculated that our body needs 0.8-0.9 gram for 1 kilogram of body weight. This amount depends also on the physical activity that a person does. For example, for bodybuilding, the protein intake should be an average of 1.5-2 gram per day.

Your daily protein intake (factor 1.8g/ kg/ day) should be:

45 kg: 81 gr per day
50 kg: 90 gr per day
55 kg: 99 gr per day
60 kg: 108 gr per day
65 kg: 117 gr per day
70 kg: 126 gr per day
75 kg: 135 gr per day
80 kg: 144 gr per day
85 kg: 153 gr per day
90 kg: 162 gr per day

The daily protein need, changes from person to person, depending on their age, sex (women need less proteins, because their muscular mass is lower than that of men). This daily needs can get fulfilled by consuming twice or three times a day food with animal origin or plants enriched in proteins.
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