The Now What Fitness Series lays out the foundation of fitness in a concise and simplified manner, making for a collection of books that help the reader truly comprehend how to improve one's health and well-being from A to Z. I've broken fitness down into comprehensive concepts, giving anybody who truly wants to change their health and their lives in profound ways, the step-by-step tools and knowledge to do so.
How can we know how much protein we need? Protein’s principle role is to build and repair body tissues, such as muscles, ligaments, and tendons. It’s also important for synthesis of hormones, enzymes, and antibodies, as well as for fluid transport and energy.
Contrary to popular belief, protein is not a primary source of energy, except when you do not consume enough calories or carbohydrates.
If you fail to eat enough, then protein is stripped from the muscle and used as an energy source instead of being used for its intended job of building tissue, enzymes, hormones, etc.
The intake of protein supplementation is controversial. It is always best to eat whole food protein rather than supplementation such as protein powder or protein bars whenever you can. Obviously, the less processed and more natural our food is...the better.
Available research shows that the average person requires 0.8 grams of protein per kilogram of body weight (2.2 lbs) each day. Generally, the dietary intake of most individuals exceeds even the highest recommendation.
For athletic people and those engaged in competitive activities, it is recommended to have 1.2 to 2.0 grams of protein per kilogram of body weight. The increase in protein requirements is mainly a result of increased caloric needs due to the increase in activity level of the athlete.
It is generally believed that the protein requirement for resistance athletes falls near the lower end of this range, while endurance athletes need slightly more.
Equation for figuring protein intake: Your weight in lbs._____ ÷ 2.2 = weight in kilograms. Your weight in kilograms _____ x (anywhere from 0.8 to 2.0) = _____ protein requirement per day.
What? Did you just go cross-eyed?
If the math wears you out much like it does me, click here and let this cool calculator do it for you!
REMEMBER THIS! While this is a very controversial subject, many believe that too much protein may cause weight gain, kidney and liver stress, and loss of urinary calcium.
GREAT PROTEIN SOURCES: Good protein sources are lean meat, eggs, poultry without skin, fish (wild caught), skim milk, lowfat cheese, dried beans and peas, nuts, and seeds. Organically grown or grain fed is always best if possible. It matters what our food ate and how it was raised or grown and treated. Just sayin'...
"Seri ya ""Sasa Nini Fitness"" inaelezea misingi ya mazoezi ya mwili kwa njia fupi na rahisi, na kuunda mkusanyiko wa vitabu vinavyomsaidia msomaji kuelewa kweli jinsi ya kuboresha afya na ustawi kutoka A hadi Z. Nimegawanya mazoezi ya mwili katika dhana kamili, nikimpa mtu yeyote ambaye anataka kweli kubadilisha afya na maisha yao kwa njia kubwa, zana za hatua kwa hatua na maarifa ya kufanya hivyo." Tunaweza kujuaje kiasi cha protini tunachohitaji? Daraka kuu la protini ni kujenga na kurekebisha tishu za mwili, kama vile misuli, viungo, na tendoni. Pia ni muhimu kwa ajili ya synthesis ya homoni, enzymes, na kingamwili, kama vile kwa ajili ya usafirishaji wa kioevu na nishati. Kinyume na imani ya kawaida, protini si chanzo kikuu cha nishati, isipokuwa wakati wewe si kula kalori ya kutosha au wanga. Ikiwa unashindwa kula vya kutosha, basi protini hutolewa kutoka kwa misuli na kutumika kama chanzo cha nishati badala ya kutumika kwa kazi yake ya kujenga tishu, enzymes, homoni, na kadhalika. Utoaji wa virutubisho vya protini ni jambo lenye kubishaniwa. Ni bora kula protini ya chakula nzima badala ya kuongeza kama vile poda ya protini au bar za protini wakati wowote unavyoweza. Ni wazi, kadiri chakula chetu kinavyofanywa kidogo na kuwa cha asili zaidi... ndivyo inavyokuwa bora. Utafiti unaonyesha kwamba mtu wa kawaida anahitaji gramu 0.8 za protini kwa kila kilo ya uzito wa mwili kila siku. Kwa ujumla, ulaji wa chakula wa watu wengi huzidi hata mapendekezo ya juu zaidi. Kwa watu wenye nguvu na wale wanaoshiriki katika shughuli za ushindani, inashauriwa kuwa na gramu 1.2 hadi 2.0 za protini kwa kila kilo ya uzito wa mwili. Ongezeko la mahitaji ya protini ni hasa matokeo ya kuongezeka kwa mahitaji ya kalori kutokana na ongezeko la kiwango cha shughuli ya mwanariadha. Kwa ujumla, inadhaniwa kwamba mahitaji ya protini kwa wanariadha wa upinzani huanguka karibu na mwisho wa chini wa safu hii, wakati wanariadha wa uvumilivu wanahitaji kidogo zaidi. Kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano, kwa mfano. Kwa mfano, uzito wa mwili katika kilo ni 0.8 x 0.8 = mahitaji ya protini ya kila siku. Ni nini? Je, wewe tu akaenda cross-eyed? Kama hesabu wears wewe nje sana kama inafanya mimi, bonyeza hapa na basi hii calculator baridi kufanya hivyo kwa ajili yenu! Kumbuka Jambo Hilo! Ingawa hii ni mada yenye utata, wengi wanaamini kwamba protini nyingi kupita kiasi inaweza kusababisha kuongezeka kwa uzito, shinikizo la figo na ini, na kupoteza kalsiamu ya mkojo. Vyanzo vyenye protini: Vyanzo vyema vya protini ni nyama isiyo na mafuta, mayai, kuku bila ngozi, samaki (watu wa mwituni), maziwa yasiyo na mafuta, jibini lisilo na mafuta, maharagwe na maharagwe yaliyokaushwa, karanga, na mbegu. Mimea inayokua kwa njia ya kikaboni au inayolishwa kwa nafaka sikuzote ni bora ikiwa inawezekana. Ni muhimu kujua chakula tunachokula ni nini na jinsi kinavyolelewa na kutengenezwa. Mimi tu kusema...