We do know that long bouts of exercising increases the need for nutrients, especially protein. Their daily protein intake would work out to be around 77 grams, 12% of your calories would come from protein. A person who weighs 95 kilograms (210 pounds), would take 95 kilograms times 0.8. You multiply your kilogram weight by 0.8, this gives you your daily intake of protein. If calories are sufficient in carbohydrates and fat, You divide your body weight by 2.2, this gives your weight in kilograms. In Understanding Normal and Clinical Nutrition, the Authors say, "The Committee on Dietary Allowances of the Food Nutrition Board of the National Academy of Sciences states the RDA in grams of protein per kilogram of body weight per day" (Whitney 153). Now that you have an understanding of the right kinds of protein to eat, we will discuss how many grams you need to eat. To complement these proteins you would combine beans with grains, or nuts with cereal. Examples of incomplete protein are grains, cereals, and vegetables. Don't worry folks! Proteins that are incomplete (plant products) can be combined with complementary proteins that carry the missing amino acids to form a complete protein. Complete proteins include all food from animal products, milk, cheese, chicken, beef, and ext. Foods that have all nine of the essential amino acids are called complete proteins. This lack of essential amino acids prevents proteins from performing their normal functions. The remainder of the protein is converted to glucose, fat, or metabolized for energy. Protein follows the all-or-none law: inadequate amounts of essential amino acids cause the body to excrete proteins in urine as urea. Without the right amount of essential proteins, no matter how much you eat, your body will waste the protein and not run properly.Ī diet that is low in essential amino acids does not carry out all of its protein functions. You must not only eat enough protein, but you must eat the right types. Protein also takes part in hormone, antibodies, and enzyme formation.įasting your body without proper protein intake will cause your body to slowly start shutting down. These proteins functions include: replacement of old cells, building muscles, organs, blood, nails, hair, skin, and tissues. When the body receives sufficient quantities of proteins, fats and carbohydrates, protein will carry out its specific functions. Protein calories will be used as an energy source when the body is lacking fat or carbohydrate calories for fuel. The human body can do three things with protein calories put protein in fat stores, use it as an energy source or use it to carry out functions vital to life.
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