Tuesday, September 1, 2015

Protein



Let’s have a quick chat about protein…

Why is it important?
Protein helps rebuild muscle tissue damage during and after exercise.
It helps slow the movement of food through your digestive system, controlling your appetites and keeping you feel fuller longer. And with that, it helps prolong the delivery of energy to keep you going through your day.

How much protein do you need?
There’s a pretty simple formula to help figure out how much protein you need for how much activity you’re doing…

Sedentary (sitting, desk work)
0.4 x (your weight) = g of protein a day

Minimal Activity (yoga, light cardio class, under an hour daily)
0.6 x (your weight) = g of protein a day

Moderate Activity (running, lifting, 1-2 hours daily)
0.75 x  (your weight) = g of protein a day

Vigorous Activity (endurance sports, heavy lifting, over an hour daily)
0.85 x (your weight) = g of protein a day

Hair and nails are made mostly of protein.
You need it to make enzymes, hormones, and other body chemicals. 
It is an important building block of bones, muscles, cartilage, skin, and blood.
^ umm, that's like you're entire body. You NEED IT!!

Ways to get it:
Greek Yogurt
Cottage Cheese
Swiss Cheese
Eggs
2% Milk and Soy Milk
Chicken, Turkey, Pork Chops
Lean Steak and Beef
Yellowfish Tuna and Halibut
Jerky, Peanut Butter, and Nuts
Quinoa
Soybeans, Edamame, and Lentils




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