NUTRIENT PROFILE: PROTEIN

THE ROLE OF PROTEIN

Protein, when broken down in your body to form amino acids, is your body’s primary material for tissue building. Other than helping build bigger bi-ceps, amino acids are key to such bodily
functions as the production of cells and hormones, fighting infection and aiding neurotransmitter activity.

1 GRAM OF PROTEIN CONTAINS APPROXIMATELY 4 CALORIES Example:One ounce of skinless chicken breast contains approximately 9 grams of protein; that’s equal to about 36 calories from protein (9×4=36).

DAILY PROTEIN REQUIREMENT

Bodybuilder’s Recommended Daily Intake=0.68-1.09 gram per pound of bodyweight, or about 20%-30% of total daily claories.

TYPES OF AMINO ACIDS

The body uses about 20 amino acids for growth and repair. They’re classified as:

ESSENTIAL AMINO ACIDS:Your body can’t make them on it’s own, or does so in insufficient amounts, so they must be consumed in the diet.

CONDITIONALLY ESSENTIAL AMINO ACIDS:Some amino acids may be either essential on not, depending on the circumstances. For example, if the supply of essential amino’s in your diet is limited, other amino’s can become essential.

NONESSENTIAL AMINO ACIDS:Your body has the ability to synthesize these amino acids from other amino acids, fat or carbohydrate. Therefore, you don’t have to worry about consuming protein rich foods high in these amino’s.

TYPES OF PROTEINS

COMPLETE PROTEIN:Contains all these essential amino acids. A diet high in animal foods typically has plenty of complete proteins.

INCOMPLETE PROTEIN:Deficient in one or more of the essential amino acids. You can create a complete protein by combining complementary incomplete proteins. Plant foods are typically
incomplete.

BEST SOURCES OF PROTEIN

Skinless chicken or turkey breast, lean cuts of beef, egg whites, fish fat-free dairy products, protein supplements.

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Fittron.com professional Manny Kirby can help with your diet and fitness goals. Check out his profile page and contact him if you live in the New York City area to help you accomplish your fitness goals.

http://fittron.com/manny_kirby

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