• MARIA PIERI

Are you getting enough protein?


Are you wondering whether you are getting enough protein?


To start with, the protein is a basic cell component in the body consisting of 22 building blocks called amino acids. The protein is essential for the body for various functions such as muscle mass growth and muscle maintenance.


Sufficient protein intake is really important for muscle building and you can achieve it by eating high protein foods. There are many people who believe that protein supplements are essential for muscle building but if you get the required amount of protein from your food you do not need supplements.


For a normal adult, it is recommended that you consume about 0.8 grams of protein per kilogram and for those who exercise the recommended daily amount of protein is about 1.4 - 2.0 grams per kilogram. For example, for a regular adult weighing 55 kg, 44 grams of protein per day are required. For an athlete who weighs 80 kg the protein he needs is about 136 grams a day.


Practical:

1 chicken breast contains 35 gr of protein

2 medium eggs contain 13 gr of protein

1 handful of raw almonds contain 5.3 gr protein

1 cup boiled lentils 7.6 gr protein

100 gr of low fat yoghurt contain 5 gr of protein.


Examples of high sources of plant proteins are nuts, seeds, soybeans, avocados, legumes, green leafy vegetables, quinoa, pumpkin.


Examples of high sources of animal proteins are chicken, eggs, beef, fillet of pork, salmon, milk and yoghurt.



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