Tag Archive | "RDA"

How Much Protein Do You Really Need?

Proteins are chains of amino acids present in every cell of your body. As the “building blocks of life,” proteins are used for the repair, maintenance and growth of new cells, and they are an important part of your skin, muscles, organs and glands.

Because proteins in your body are constantly breaking down, you need to consume protein in your diet that is digested into amino acids and used to replace the protein your body needs to function.

What are “complete” and “incomplete” proteins?

There are nine essential amino acids you need to get through your diet because your body does not make itself. Foods that provide all the essential amino acids, such as meat, milk, eggs and cheese, used to be called “complete” protein, while those who were not called “incomplete” proteins. Complementary proteins referred to two incomplete proteins generally providing all the essential amino acids.

These terms are not widely used to describe foods more, however, and the old saying that you had to eat complementary proteins in the same meal to count as a complete protein source has been refuted. As long as you consume all essential amino acids from a variety of protein foods on the same day , you’ll be fine.

Most Americans eat more protein than necessary

Nutritional deficiencies are common in the United States, but the protein is generally not among them. According to the Centers for Disease Control and Prevention (CDC) :.

“… most adults in the United States get more than enough protein to meet their needs is rare for someone who is healthy and eat a varied diet do not getting enough protein. “

Generally, you need about 10 to 35 percent of your daily calories coming from protein. For adult women, this represents about 46 grams of protein per day, or 56 grams for men. For most people, two to three servings of healthy protein sources are sufficient to meet your daily protein needs. Examples of proteins include portions

  • 1/2 cup of beans
  • 3 ounces of meat or fish
  • 1 egg
  • 2 tablespoons of peanut butter
  • 1 oz of cheese

What happens if you eat too much protein?

Since your body can not use a certain amount of protein each day, if you regularly consume more than your body needs, the extra protein calories will be stored as fat, which can lead to weight gain (each gram of protein has four calories). There are other potentially harmful effects as well, including:

  • Liver and Brain Damage excess protein can cause ammonia to build up in your body. This can cause your liver to become overworked, and if ammonia accumulates in the blood, it can cause reduced brain and the function of the nervous system called hepatic encephalopathy.
  • Kidney disease :. excess protein increases your body’s nitrogen intake, which puts a strain on your kidneys and can lead to kidney disease
  • Problems Bone :. excess animal protein can increase calcium loss from your body, a negative impact on your bones
  • health effects of unhealthy sources of protein: If the protein in your diet comes from unhealthy sources such as treated or charred meat may increase your risk of cancer, heart disease or other health problems associated with these foods.

If you try to lose weight, doubling your protein intake can protect your muscles

Although too protein is not recommended, especially if it comes from unsafe sources, there are some cases when the additional protein is beneficial. When you lose weight, for example, you want to be sure it’s fat you lose – not muscle. It used to be thought that significant muscle loss is an inevitable part of the weight loss overall, but researchers have found that double the recommended daily allowance (RDA) of protein effectively prevented muscle loss and promoted fat loss among those trying to lose weight by following a healthy diet and exercise.

This is an example where increasing your protein intake can be very beneficial, but there are others too.

The elderly, pregnant women, exercisers need extra protein Too

If you are pregnant or breastfeeding, your body will have an increased demand for proteins, is crucial for growth and development. Seniors may also need extra protein to protect against muscle loss related to age. To ward off this muscle loss, experts say you should lift weights at least twice a week once you reach middle age. However, the benefits of weight training will be limited without an adequate intake of protein for the production of muscle tissue

There is growing evidence that older people, too, are almost double the typical protein RDA for avoid accelerated muscle loss. – – Especially if they become bedridden from a prolonged illness or injury

In addition, the timing your protein intake are becoming increasingly important with age, with seniors Research showing should consume about 30 grams of protein 25. at every meal (rather than loading all of your protein in an evening meal, for example).

When properly combine weight training with higher amounts of protein at each meal, you can increase the rate of muscle building your body by 50 percent.

Whatever your age, it also appears that the consumption of easily digestible form of protein, such as whey protein, following resistance exercise will help stimulate muscle protein synthesis ( MPS), which is necessary for muscle growth. Research shows that young people who consume whey protein after resistance exercise have more members than those who consume protein from a source-based plants such as soybeans. So if you are a regular exerciser looking to support healthy muscle growth, consume just good protein after a workout can be beneficial.

What are the healthiest sources of protein?

healthy protein sources include:

  • chicken and turkey (with skin removed)
  • Wild-caught fish
  • Bison
  • lean cuts of beef or pork
  • Beans (pinto, black, kidney, split peas, lentils, chickpeas)
  • Nuts and seeds
  • little or no fat milk products
  • Eggs

Most people can safely get all the protein they need while eating a balanced diet that includes regular amounts of the above foods . As mentioned, however, if you are a pregnant woman, an elderly person, or someone looking to lose weight or does the resistance exercise regularly plus proteins, such as a protein shake high quality, maybe good for you.

As for protein shakes, there are many on the market and whether or not they make a healthy source of protein depends largely on their ingredients. You want to avoid those that contain added sugars or chemical residues, as well as those using lower quality proteins. Whey protein , which is a byproduct of the cheese manufacturing process, is a protein that contains all the essential amino acids necessary for the body. In addition to providing a highly digestible form of high quality protein, whey protein may support immune function by increasing levels of powerful antioxidant glutathione. It is also a rich source of amino acids methionine and cysteine.

So if you are looking for a quick way to get more high-quality protein in your diet, whey protein is a smart choice. Remember how the elderly, in particular, may need more protein to support healthy aging, including to prevent muscle loss related to age? Whey protein is perfect why it is so easy to digest and assimilate into your muscles.

Source by Rex J Camposagrado

Posted in UncategorizedComments (0)

5 Key Benefits of Consuming Protein

Proteins are large organic compounds that are a key part of the nutritional needs of any person. They are important for the normal functioning of your body’s cells. In addition, protein consumption can have a number of additional health benefits. This article describes five major benefits associated with the consumption of proteins

1) the growth of children -. Protein is especially important for healthy growth of children. It helps in building and muscle growth, helps maintain healthy eyes and vision and also helps to keep the immune system functioning properly. Since children are still developing they need to ensure they consume enough protein to ensure that their growth is intact

2) Repair and maintenance in adults: -. Protein consumption is also particularly important for the repair and maintenance in adults. Protein helps repair damage to your body and also reduce the effects of daily wear. Although the adult body are fully developed, it is still important that they get their recommended daily allowance (RDA) of protein to ensure that their bodies do not suffer the damage

Muscle 3) Increase Mass -. One of the most highly publicized benefits of protein increases muscle mass. Professional bodybuilders indulge in a high-protein diet for this reason. If you participate in a muscle building program then it is likely that you need extra protein, so make sure you incorporate into your diet

4) Improved muscle tone -. Although the protein will not only improve your muscle tone, it can really boost the effects of resistance training. Increasing your protein intake as part of a weight training program will improve the look and tone of the muscles all over your body. If tone your muscles is one of your goals, make sure you consume enough protein in your diet

5) Loss Weight Enhancement: -. Studies have linked the protein with both a temporary boost in metabolism and a suppressed appetite. Both effects can help you in your weight loss efforts. If you want to lose weight and burn fat, do not neglect protein.

As this article shows, the protein is a very important part of your diet can significantly improve your health and appearance. You must make sure that you at least get your protein RDA, because without the protein will be your weight loss and / or muscle building goals will be hindered. In the worst cases, do not consume enough protein can even put your health at risk. Protein is available from a variety of vegetarian and non-vegetarian sources, so make sure your diet is supplemented with sufficient amounts.

Source by Thomas Parker

Posted in UncategorizedComments (0)

5 Rich Sources of Protein

In my last article, I discussed the many advantages of protein consumption. However, many people often do not know where they can get extra protein to their diets. In addition, vegetarians often have trouble getting enough protein in their diet as meat (a rich source of protein) is on the menu. In this article, I show you how you can increase your protein intake by discussing five different protein-rich food groups

1) NUTS: -. Nuts (such as almonds, cashews, peanuts and peanuts) are very high in protein and available from most grocery stores. In addition, they are suitable for vegetarians and non-vegetarians

2) soy products: -. These include soybean milk, soybean yoghurt, tofu and even soy protein supplements. Soy products (tofu particular) are increasingly available in major grocery stores and can also be purchased online. Although most soy products are for vegetarians, they are suitable for non-vegetarians

3) DAIRY PRODUCTS: -. Dairy products include eggs, milk, cheese and yogurt. They are one of the best sources of protein available with eggs and milk with very high biological value (a value that measures how the body can absorb the protein). In addition, dairy products are a fantastic option for vegetarians and non-vegetarians alike. In addition, they are available in a variety of places, including your store

4) lean fish and meats -. Lean fish (such as cod, salmon and tuna) and meat (such as beef, chicken and lamb) are very high in protein. Although they are not suitable for vegetarians, non-vegetarians should definitely consider adding more meat to their diet if they feel they do not consume enough protein. Leans fish and meat can be bought in most grocery stores and specialty butchers

5) Protein supplements -. Protein supplements come in many forms including bars, drinks, powders and shakes. There are also many types of protein supplement, including; whey, micellar casein, egg and soy, with whey being the most popular. Although protein supplements are not as readily available as foods listed above, they are very practical. Protein supplements can be purchased in specialty health stores and several online stores.

Many people struggle to meet the recommended daily allowance (RDA) for protein. However, with a little thought, adding protein to your diet is not that difficult and you will discover that there are many rich sources there. I hope this article helps you to supplement your diet with the necessary amounts of protein.

Source by Thomas Parker

Posted in UncategorizedComments (0)

Recent Comments