Recently I’ve been having conversations with my clients about protein; how the body uses protein and how much they need eat, I thought this would be a good blog posting!
Protein’s main role is to build and repair body tissue – muscles, ligaments, and tendons as well as for the synthesis of hormones, enzymes and antibodies, fluid transport and energy. When you fail to eat enough calories your body takes the protein away from the muscles and is used as an energy sourse instead of the intened job and if you comsume more protien then you need the body will store this as fat. To find out how much protein you need follow the formula below: Please note this is for active adults.
- You need your weight in kilograms. To find this divide your weight in pounds by 2.2.
- Your weight in kilograms times 0.8. This will give you the protein requirements in grams.
Example: A 45 year old male weighing 155 pounds.
155lbs/ 2.2=50 kgs
50lbs x 0.8 = 40 grams of protein per day
Some examples of Protein found in food:
- Milk, 1 cup, 8g
- Yogert, 1 cup, 8g
- cheese, 1 oz, 8g
- Peanut Butter, 1 tablespoon, 4g
- Pasta, 1 cup, 6g
- Chicken Breast, fish, meat, 2 oz, 21g
- nuts/ seeds, 1/4 cup, 7g
- Fruit, 1, 1g
- Veggies, 1/2 cup, 2g
How much protein are you getting in one day?
If you’re trying to lose weight, use your goal weight or a weight in between to get your protein requirements per day.
If you have any questions please feel free to contact me. getfit@energygroupfitness.ca
Cheers, Angie
Join is on Sunday Oct 4th for our back to basics, results driven weight training program. This program is simple to learn yet challenging for the body!
