To maintain weight and health of the body, most people always prioritize complex carbohydrates such as whole grains or similar foods. Most people also regularly eat a variety of vegetables and fruit every day. Then, what about the protein, whether it as needed? The average adult women need 40-50 grams of protein each day. Protein is useful to build up the body's cells and muscle tissue. The good news is, according to nutrition expert and author of The Nutrition Twins Veggie Cure, Tammy Lakatos Shames and Lyssie Lakatos, rare women who have difficulties in meeting these recommendations.
But the problem is, the need for proper protein for each person is different. Women with active lifestyles require more protein than the less active. Age also affect the amount of your protein needs. This is where many people often make mistakes, even including an intelligent person when it comes to choosing food. Here are three of the most common mistakes in an effort to meet the recommended amount of protein intake.
1. Do not understand the calculation: Women who are overweight 58 kg require about 46 grams of protein each day. A total of 85 grams of chicken breast contains about 26 grams of protein. You simply add half portion again and you protein daily needs are met. But, if you weigh more than that or you are super active, your protein needs are also increasing.
Your weight (in kilograms) multiplied by 0.8 if you are less active lifestyle, multiplied by 1.3 if you are an active or are pregnant and multiplied by 1.8 if you include people who are very active. Very active on this example is your exercise routine every day for at least one hour. Lakatos says, you often exercise, constantly 'destroy' muscle tissue. You need protein to build back better.
2. Just relying on a single source of protein: Each type of protein has a different function. Protein from milk serves to assist the contraction of muscles and your bones. According to Lakatos, animal protein more efficient used by the body, because it contains a complete amino acid. While the nuts protein has antioxidants that are not owned by any other source of protein. Therefore, you are encouraged to meet protein needs not just of one or two types of food alone. Eat a variety of types of protein sources, changing every day so that the nutrients that your body needs fulfilled.
3. No protein intake after exercise: Most people know that they need a replacement energy from carbohydrates after exercise. But, did you know that protein is also important for the intake after the training session is over? Nutrition experts say, during exercise, muscle fibers are torn and broken apart. To repair damaged tissue, you need protein and carbohydrates. Of course, that's easier said than done, especially if your appetite has been lost due to too tired. If so the situation is, you are allowed to consume a protein drink with fruit.
Or better yet, try more natural protein-carbohydrate duo, like Greek yogurt sprinkled with pistachios, or a boiled egg with a piece of fruit. Eat protein at the latest 30 minutes after exercise. However, the sooner the better. Because, in the first 30 minutes after exercise, your body is still very receptive. After that, it would be difficult to repair muscle tissue. After two hours? Your chance to get a good muscle, will completely disappear.
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Writen by:
Mr Soed - Monday, December 7, 2015
