The Power of Protein.
BY MIKE EYERS
When most people think of protein, they usually conjure up and image of a hulky body builder eating a whole chicken and washing it down with 6 raw egg-whites. Well you would not be wrong. Egg-whites and lean meats are excellent sources of protein, obviously in amounts that your body can readily use for normal activities. Proteins are essential to your food intake to ensure that your muscles are repaired after any activities, and to assist with general cell turnover.
How much should i be eating?
An athlete, or someone who is regularly exercising should require 15-20% of their daily calorie intake as protein. The more exertion that you apply to your muscles, the more damage you will do hence the more protein you will need to repair your muscles. If you are a big person who regularly exercises and would consume about 2000 calories per day, then around 400 calories of this would be made up of protein. This could equate to 14-20 egg whites or about 400 grams of lean chicken. Someone who isn't as big and might be wanting to lose weight could be consuming about 1200 calories per day. 240 calories made up of protein or 60 grams, would be about 8-12 egg whites or 240 grams of lean chicken. Excess consumption of protein will be discarded through your normal bodily function. An increase in protein will also necessitate an increase in water to help the kidneys flush out the waste.
What is the best source of protein?
During a conference i attended several years ago i had the pleasure of talking with a professor who has studied the affects of protein for the last 10 years. The above question was posed to the professor for which he quickly responded, egg whites! Another natural source of good protein is lean turkey and chicken. Other good sources can include lean meat, fish, poultry and low fat dairy products.
What if i am vegetarian?
Vegetarians need to include a wide variety of plant protein sources such as nuts, legumes, tofu, soy products, breads and cereals to ensure they consume all of the essential amino acids.
Can i take a supplement?
Protein supplements are a cost effective, easy way to monitor your protein and control your calories even better. They are an excellent way to get over your afternoon slump at work. There are many brands and flavours on the market and a simple serve, mixed with water can deliver an easy 28 grams of protein without all the fuss of preparing and cooking. At around $1.30 for a 28 gram serve, it can be hard to go past. To find the right protein supplement for you, talk to ENDURO and we can recommend and even purchase exactly what you need.