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
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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