Training hard ! Ensure you eat your protein the right way
We all know that Protein works manifold on our system. Of course it can provide fuel to our body for energy. However, the main purpose of Protein is to repair and build muscle.
1 gram of Protein = 4 KCal
For all the CROSSFIT junkies , let's break it down for you. An athlete uses protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimize carbohydrate storage in the form of glycogen. Protein isn’t an ideal source of fuel for exercise, but can be used when the diet lacks adequate carbohydrate. This is detrimental, though, because if used for fuel, there isn’t enough available to repair and rebuild body tissues, including muscle.
So, coming back to the question of the hour.
How much Protein do I need?
Recommended Daily Protein Intake
• The average adult needs 0.8 -1 grams per kilogram of body weight per day.
• Strength training needs about 1.4 to 1.8 grams per kilogram of body weight per day
Let's break it down even further
1 egg (whole) has approx 6 grams of protein
1 egg white approx 3.6 grams of protein
100 grams of chicken has 27-30 grams of protein
In our daily dietary intake it is a little tedious to manage the right amount of protein through just our diet. Especially if you train heavily, it is recommended to supplement your nutrition with a protein shake.
How should I take it?
Here's question number two.
When you consume more than 30 grams of protein at a time, your body isn't going to absorb all of it. So, for optimal performance split your meals ; that means you can have five snacks or meals that have 30 grams of protein.
Protein packs a power punch to the much worked over body. Make sure you eat right and in the right proportion to optimize its performance for us.
By 'Neha Khanna'
For any query regarding your diet you drop an email to Neha at weigh2happpiness@gmail.com.
