Since I missed this weeks nutrition class, Kelsie was sweet enough to e-mail me the information.
Protein
Proteins are essential because they assist the body in forming cells, making antibodies, repairing tissues, carrying oxygen through the body, assisting in muscle activity and are major components of enzymes and hormones.
Proteins are made up of amino acids. Some of these amino acids are made in the body (often known as nonessential) and some of these amino acids are not able to be made in the body (often known as essential). Those which cannot be made in the body can only be obtained from food. This is why protein is so important because it enables our body to function properly since not all amino acids can be made by the body.
The amount of protein you need depends on how active you are and your body type.
You need 0.8 g/kg of body weight of protein per day.
To calculate this:
· Find your body weight in kg. Divide your body weight by 2.2 to convert to kgs.
· Multiply by 0.8
That will give you the number of grams of protein you need each day.
Studies have shown that boosting your protein intake to 1.0 g/kg of body weight per day while you are active can help maintain muscle mass while losing weight. (But only on days you are active)
-Dietary imbalances – vitamin and mineral deficiencies; inadequate intake of fiber
-Dehydration
-Inadequate intake of carbohydrates, resulting in early fatigue
-Increased calcium excretion
- Possible excess body fat, if caloric intake is too high
-Include protein at every meal/snack
-Always eat protein first
-Choose lower fat protein sources
-Choose high quality protein foods
-Use protein shakes for snacks instead of solid foods if you have a problem with grazing
Meat Sources: These are probably your best choices for meat sources of protein with the lowest fat and calorie content.
Fish
Poultry
Vegetable Sources: Lots of people think of protein as only coming from meat. Keep in mind that these vegetable sources offer just as great sources of protein as well as low fat content, lower calories, and also include fiber, vitamins and minerals.
Quinoa
Legumes
Beans
Nuts
Whole Grains
Protein
- Why is protein important?
Proteins are essential because they assist the body in forming cells, making antibodies, repairing tissues, carrying oxygen through the body, assisting in muscle activity and are major components of enzymes and hormones.
Proteins are made up of amino acids. Some of these amino acids are made in the body (often known as nonessential) and some of these amino acids are not able to be made in the body (often known as essential). Those which cannot be made in the body can only be obtained from food. This is why protein is so important because it enables our body to function properly since not all amino acids can be made by the body.
- How much Protein should we eat?
The amount of protein you need depends on how active you are and your body type.
- For those who are sedentary:
You need 0.8 g/kg of body weight of protein per day.
To calculate this:
· Find your body weight in kg. Divide your body weight by 2.2 to convert to kgs.
· Multiply by 0.8
That will give you the number of grams of protein you need each day.
- For those who are active:
Studies have shown that boosting your protein intake to 1.0 g/kg of body weight per day while you are active can help maintain muscle mass while losing weight. (But only on days you are active)
- What happens if we eat too much protein?
-Dietary imbalances – vitamin and mineral deficiencies; inadequate intake of fiber
-Dehydration
-Inadequate intake of carbohydrates, resulting in early fatigue
-Increased calcium excretion
- Possible excess body fat, if caloric intake is too high
- Guidelines to Follow:
-Include protein at every meal/snack
-Always eat protein first
-Choose lower fat protein sources
-Choose high quality protein foods
-Use protein shakes for snacks instead of solid foods if you have a problem with grazing
- The Healthiest Choices
Meat Sources: These are probably your best choices for meat sources of protein with the lowest fat and calorie content.
Fish
Poultry
Vegetable Sources: Lots of people think of protein as only coming from meat. Keep in mind that these vegetable sources offer just as great sources of protein as well as low fat content, lower calories, and also include fiber, vitamins and minerals.
Quinoa
Legumes
Beans
Nuts
Whole Grains
PEANUT BUTTER AND BANANA SMOOTHIE
![Picture](/uploads/2/5/6/9/25698543/482957.png)
There are a lot of surprising smoothies that aid in weight loss, and this is one of them. I wouldn’t have believed that a peanut butter based smoothie could be all that healthy, but the protein is what makes it great. This smoothie is ideal as a replacement meal. Thanks to the peanut butter, you get plenty of protein, and all together, it's like a peanut butter and banana sandwich!
Recipe:
Half of one banana
1/2 cup smooth or crunchy low-fat peanut butter
1/2 cup of non-fat milk
6 ice cubes
1 tablespoon of chocolate whey protein powder
Place all of the ingredients into the blender and blend until smooth.
Recipe:
Half of one banana
1/2 cup smooth or crunchy low-fat peanut butter
1/2 cup of non-fat milk
6 ice cubes
1 tablespoon of chocolate whey protein powder
Place all of the ingredients into the blender and blend until smooth.