How to calculate daily Protein Intake
Protein is not an energy source. Protein is important for muscular growth and development. It helps our body by day to day functions.
Protein is essential for
- Structure of hair, nails, tendons & ligaments
- Blood plasma ( prevents clotting)
- Production of haemoglobin (oxygen transport)
- Production actin & myosin (muscle enzymes)Enzymes are all proteins
- Anitbodies for white blood cells to fight infection.
Excessive protein can lead to
- Kidney failure
- Result in dehydration
- High body fat (weight gain)
Ideal high protein fix
It’s important to consume high protein fixes within 2 hours from finishing your workout. This will make sure that all muscles are replenished fast and will assist in the muscle growth, it’s important to make sure you get all the hard work from your session.
12 grams of protein
- Peanuts 50g
- Nuts 50g
- Pumpkin seeds 50g
10grams of protein
- Chick peas 100g
- Kidney beans 100g
- Beans 100g
- Lentils 100g
7 grams of protein
- Milk 200ml
- Cheese 40g
Other easy meals to prepare for your post workout fix.
- 1-2 portions of fruit with a glass of whole milk
- 1-2 cups of live yoghurt
- A sandwich, Jacket potato or rice cakes filled with egg , tuna, chicken, peanut butter, baked beans and cottage cheese
- Salad topped with chicken, cottage cheese, tuna or
- A bowl of wholegrain cereal & whole
- Homemade milk shake (milk with fruit) & smoothies
- A handful of chopped nuts and dried fruit
Getting your protein right
Follow the formula below and workout your personal correct daily protein gram intake.
Example. A male of 30 that weights 72kg,
We make the calculation to find the RDA for protein.
Weight management 1.2g x 72kg = 86.4g protein RDA
Weight or muscle gain 1.7g x 72kg = 122.4g protein RDA
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